Need Help… and a SERIOUS dose of Weight Loss Motivation?
Watch the Low Carb Classes this week!
The Fall Low Carb Challenge is well under way now. Are you still with us?! It’s time for the 4-Week Weigh-In already! 🙂
Share the total number of pounds and/or inches you’ve lost since the challenge began on September 5th.
You can leave a comment here if you’re not on Facebook, otherwise the Week Four Weigh-In Thread is inside our private Facebook Group.
If you haven’t joined in yet… it’s never too late! Jump right in and join us. 🙂 You can get all the challenge details here.
My Week 4 Weigh-In:
I currently weigh 140.8 pounds, so I’m less than a pound away from being back in the 130’s. 🙂 Yay! During the last 4 weeks I’ve fluctuated between 141 and 143.2 – so it’s nice to finally see the fluctuations STOP and the number move down steadily again.
Being so close to goal weight is the MOST challenging spot. That plus “holds” and fluctuations are a normal part of the overall weight loss trend when you’re eating low carb long-term.
At my lowest weight last winter I was just under 135 pounds. Then I got sick in January, and for more than 3 months I stayed sick – with multiple rounds of antibiotics and steroid shots.
That totally threw my weight off track, even though I continued eating low carb the entire time. Meds can really mess with your body, especially steroids! 😛
Why Every Pound Is Not Equal
Interestingly, I weigh now what I weighed exactly one year ago this week… but my body does NOT look the same at all.
I don’t FEEL the same either, not even at the exact same weight.
Here’s photo proof…
I took this photo of myself a year ago, weighing 141 pounds, on a hike at Cane Creek Falls:
I took this photo of myself 2 days ago, weighing 141 pounds again, enjoying my first “Unwich” at Jimmy John’s:
I’m not sure if you can SEE the difference as big as I can FEEL it myself, but I’m the one living in this skin. 🙂 lol.
The obvious difference in those two photos above, besides the fact that I’m hot & sweaty and exercising in one – and sitting on my a$$ in the other 😛 – is in the muscle tone in my arms.
And what you can’t see: how lean my waist was NOT in the more recent picture.
Last year I was really focused on toning, mostly with outdoor exercise – plenty of tricep dips and lots of climbing on my adventurous hikes:
A pound is a pound is a pound – right? (No)
Even at the same weight (on the scales) my body composition has changed dramatically over the past year. Or over the last 9’ish months, to be more accurate.
That’s because I got out of the habit of exercising and toning (building lean muscle) when I got and stayed sick for more than 3 months earlier this year.
So the exact same number on the scale: 141’ish – is actually more body fat and less muscle. While it’s NOT true that “muscle weighs more than fat” it IS true that muscle weight makes you look leaner and healthier – than fluffy body fat weight. 😉
This is exactly why I suggested you STOP giving the scale so much credit in my recent post on this topic:
Ditch Your Weight Loss Goal! Here’s Why…
Treating all pounds equal is like saying a calorie is a calorie. Not true either. We all know the nutritional value of one calorie can be way different than another. 😉
This is why you shouldn’t “live for” that certain number on the scale, your “goal weight” or let a single number (like today’s weight) affect your mood so dramatically.
Instead it’s best to focus on simply living a healthy, active low carb lifestyle. Wake up every day and decide to make your health a priority – and keep it simple.;)
Discouragement vs Motivation
When I first looked at the current picture, I was disgusted with myself – for letting all my hard work go down the drain and letting my arms get all squishy & jiggly again. 🙄
I allowed myself to feel that way for all of two seconds.
Okay, maybe three seconds. 😉
Then I switched gears and said, “Okay, what are you going to DO about it?” I know the answer, because I’ve done it before: get right back to what worked so well last time!
But how do I GET Motivated Again?
That is the loaded question, right? Once you get out of the habit of something, and it’s no longer part of your routine, it can be a REAL challenge to get back IN the habit.
Nevermind that I remember how GREAT it felt to be tone and lean, or how GREAT it felt while I was hiking and climbing and doing home workouts even.
Not only did it feel good to sweat and move, it made me feel empowered and proud of myself. I had this lasting “glow” and this feel-good thing going on, knowing I was working toward my goals.
I miss feeling that way!
I miss LOOKING that way. 😛
So why have I not gotten back to my hikes, tricep dips & body weight workouts then? Oh, you know, a million reasons (excuses) -lol. We all have them, right?;)
Here’s how you get motivated again:
FORCE yourself to start. Whatever it is you want to start doing again, just DO IT. You have to make yourself in the beginning. That’s called commitment.
Once you get committed to your goal, and MAKE yourself do what it takes to reach it, the motivation kicks in as a RESULT. Most people think you have to get motivated to get started.
It’s actually the other way around: Commitment comes first, then you feel good for starting, which builds the momentum, which results in motivation to continue. 😉
And so on that note… I need to get off my butt and go do 20 Tricep Dips and at least 60 reps on my Ab Carver Pro and just make it happen! Because as much as I do not feel like doing it, I certainly do not feel like looking or feeling like I do now. 😛
There comes a point where you have to pick one feeling over the other – and decide to either stay disgusted/discouraged, or force yourself to do something you don’t feel like doing.
Neither one sounds very fun… but one actually has a reward, and actually *becomes* FUN. I had a blast working out last year! I miss *that* feeling too.
And guess what: there is NO reward in doing nothing.
Kicking Off Week FIVE of the Low Carb Challenge
Leave a comment below with ANY question you have about eating low carb, or any confusion or frustration you’ve run into trying to figure out things like LCHF Macros, or incorporating Healthy Fats into your diet, or Setting Up MyFitnessPal to Track Net Carbs – or anything at all you’re unsure about, and would love to learn more about!
How are things going with you?
I would LOVE to hear how week four of the challenge went for you. Any questions, or what is your biggest struggle?
I would also love to hear YOUR current goal, or the one thing you need to MAKE yourself do (motivated or not) to feel happier and healthier.
I’m done talking about it, wishing I was doing it, wondering why I’m not doing it – and ready to get serious about my exercise goals again!
What about you – what’s your thing?
Leave a comment & let’s chat.;)
Best,
Lynn Terry,
aka @LowCarbTraveler
p.s. I use a Full Body Composition Scale to get a TRUE overview of my progress because it doesn’t just tell you your overall weight (one number) – it shows you REAL progress in several numbers like: body fat, water weight, muscle mass, bone density, etc.
See: How To Figure Your “True” Weight (I like the photo chart!)
I was excited to hear that Fitbit came out with their own “Fitbit Aria” body composition scale that syncs with your Fitbit – but it has AWFUL reviews on Amazon. And my scale is still working beautifully – and is consistent and accurate. So I’ll stick with that. 😉
Here’s a smart scale that gets great reviews too!
Discount Code: LOWCARBTRAVELER
THANK YOU FOR THIS, today!!! I so needed this! I’ve been losing my motivation, and more focusing on my wieght, which has really been dropping all that fast! Thank you for helping to refocus, on my fitness! The weight will come. I cannot tell you how much I love these blogs! Thank you !!!
Boy did I need this today. Thanks so much, Lynn! I have fallen off the wagon and told myself today was the day! I made it, one day so on to tomorrow. Thanks for all you do!
Thank you! In the end, you have to focus on the end goal, and that is health. Not putting 250g of sugar in my body every day will help me not have diabetes, and that is a good thing!
You are inspiring me to start thinking harder (;)) about doing the One Hundred Push Ups training program (hundredpushups.com) I’m sure not going to be able to do 100 push ups in a month, but I will definitely be able to do more than I can do now!
2nd week (newbie) weigh in and my scale is up .2 from last week, my body never likes week 2 of a change in eating habits. Normally stay the same or have a gain. I know it is normal but still very discouraging too. But determined and loving the way I feel every morning when I get up, not sick or lethargic just to feel good feels good. Your blog today is so good and yes I remember feeling so good after those walks.and workouts…thanks for that.
Thank you for all you do. You dont even know how many you have saved with your information and encouragement. I have stayed committed to this process because of the help I receive from you every few days. With out you I would basically be going through this alone and you are there to help,encourage and keep me going. Thank you
I really needed this today! I’m glad that we all can relate to different stages of our weightloss. I hate it has to be so hard but glad I have people to go through this with me. The scale didn’t move at all last month. I’m on my 3rd month of keto, the first month I lost 22lbs, the 2nd month I lost nothing and now I’m too scared to step on the scale or take measurements. I don’t want to get discouraged if nothing has changed. I started doing zumba a couple days a week and have been doing so much better with not giving in to my sweet tooth so hopefully whenever I weigh myself again or measure myself it shows some kind of change.
I love this post! π Although I am still far off my goal weight, I know that I’ve gained some muscle, not only fat, since my 30s and even 40s doing massage and cycling. I’d still like to get to my desired weight, but need to be careful with the goal – to make sure that I don’t start losing muscle as well (I am still way away from it – lol).
My weight loss is slow, even though I aim for 20 or less carbs daily and 70% fat. I am getting there though! π
P.S. Just wanted to add – you look perfect! I hope one day to be as fit and agile as you are.
I love all of your posts and look forward to them. I really needed this today! I just started back walking every morning 2 days ago and this morning was a struggle. But every word of your advice and encouragement is so true and really hit home for me. It reiterates to me that I am not the only one struggling to get back on track. I lost 70 pounds last year and for the last 4 months I have gained 20 of it back. I noticed that I could get into my smaller sizes when I was walking and weighed 5 pounds more than I could not walking and weighing less. So thanks again for your Fantastic posts. Have a great day!!!!!!
I’m so glad it helped, Stephanie. π It’s crazy what the scales say sometimes, vs how we FEEL, and that we STILL listen to the scales over all the other signs – and obvious logic. π lol
Here’s to getting leaner, feeling happier, and focusing on what really matters! π *cheers*
This is awesome and oh how true. I have been very hard on myself lately for not losing more weight. I have kinda been stuck around the same spot since about April…when I hit my lowest and then started a running regimen to train for my first 5k! I did that in July and had to really try to stay motivated w/ running after it was overwith and the friend that trained with me just stopped completely…I was running a little but not as much and it felt CRAPPY. Well, I am back to it and training with a 60 year old friend (I’m 30) for another 5k coming up on October 21st. I’m SO PROUD of her and I am SO PROUD of myself for keeping this going…it is so hard to get back into it when you get out but right now I’m at the point that it would be really hard to stop. I ran only 2 miles yesterday morning but my body is a very happy sore today. I’ve also been trying to do some arm exercises even when I’m sitting at work I’ve been doing little punches and making sure my abs are flexed and my posture is good lol. It’s addicting trying to feel your absolute best. Living low carb has changed my life drastically. Now adding the running, hiking and excitement of being able to exercise has really added so much more. Having a more fit body and more energy sure helps my love life w/ the boyfriend as well, just have to add that because that is a fantastic feeling too. I am going for my first trail run tonight w/ a friend…she knows I’m new to it so she should be kind, I hope! I’m nervous and excited, but proud of myself for even trying! I never would have tried 6 months ago. I believe that my weight of 147 as of this morning probably looks a lot different than my 145 did back in April. I look in the mirror and see many flaws of course…but I’m starting to see FIT when my brain lets me be kind to myself. My boyfriend is starting to see FIT…I have to get the idea of skinny out of my head and just enjoy using my body this way and inspiring others to do the same. Because I sure as hell know I’m doing that. I’m so proud of all of us in the low carb community. We are doing so awesome. Everyone have a great Wednesday. I sure hope to! KETO ON! π Now come to Wisconsin and hike with me Lynn! Hehe..
I’m sorry to write so much and sound like I’m “tooting my own horn” I just get so excited about this stuff…I’ve come a long long way from a very yucky road the last few years so I have to be proud.
I say TOOT AWAY, Amy! π You are doing Fabulous!! And I’m *sure* your 147 does look different than your previous 145 – because that single number is such a SMALL part of the overall picture… and your transformation. π Burning off body fat and putting on lean muscle is what looks GOOD. And it looks a helluva lot better than a number at your feet. π lol
Way to go!! *toot* π
OMG! My thoughts and struggles to a “T” ! I have been feeling unmotivated for about 3 months! I had lost about 16lbs for my daughters wedding July 2016 and had gained all but 1lb back! π I am 51 and feeling like my body is changing for the worse. I no longer have the same reasons for wanting to loose weight except to be “healthy”, I used to want to be sexy, but know Im doing this to be healthy, to avoid type 2 diabetes, high blood pressure, etc. which runs in my family as people have got older. Im determined thats not going to be me! I just started this challenge four days ago, and started my kickboxing up again last week. Im going to do this and who knows, maybe get sexy too!:) Thank You for all that you do for the LCHF community. God Bless You!
I’m glad that hit home for you, Janet. π And YES – I have a friend in her 60’s who is most definitely SEXY… so make that a goal too. π 51 is young!!
Knowing your “why” is key, or it is for me: for getting your mindset in the right place for that motivation to kick in… speaking of: I love that you’re doing kickboxing!! That sounds FUN. π
Hello,
You are very inspiring and I love to read your blogs but unfortunately, I am having some issues with this WOE. I did Atkins many years ago and lost weight, but keeping the carbs at 20 or less is not agreeing with me. I am SO tired all the time and have no energy. I’m worried about the 70% fat too. I’m almost 57 years old, my husband is younger than me (44) and we have a 7 year old son I birthed at almost 50! I’m not sure if it’s my hormones or what, but I can’t feel this way and keep up with my family. At least in a happy way! HELP! I have lost about 7 pounds, down 16 total from May when I did something else. I know tons of people have huge success with this WOE but I’m just not sure this is for me. I’d love to hear any suggestions or advice you may have. I’d like to lose at least 20 more pounds. Thank you so much!
Hi Linda,
How long have you been doing 20 net carbs/day? I’m curious if you are eating too lean, or if you are just in the first couple of weeks and have keto flu. I’d like to help. π
You said you are worried about the 70% in healthy fats. If you are eating too lean, THAT is why you have no energy. The high healthy fats are your energy source, and what help you lose weight faster. I stall completely when I eat lean. See: http://www.travelinglowcarb.com/4606/lchf-diet-explained/ for a simple explanation on that. π
Hi Lynn,
Thank you for the link, I read it and will try to follow your guide a little better. I don’t think I was eating too lean, but maybe. I wasn’t eating many green veggies and maybe too much cheese. I just felt like some nutrients were missing and I couldn’t seem to get any energy. I sort of strayed away a little over the weekend, eating more carbs…not bad ones, just more. I feel a little better. I’m thinking I was eating fat bombs too often (SF cheesecake Jello & HWC). It satisfied my sweet tooth and felt indulgent so I’ve cut back on that too. I’ll continue to forge ahead a while longer and see what happens. I don’t want to give up, I really want to lose those 20 pounds! Thank you again, Linda
How’s it going now, Linda? Checking in! π
You definitely want to stick to meat & greens + healthy fats, and real food as much as possible – for both nutrients and energy.
It’s possible one of the artificial sweeteners was causing you side effects too. They treat everyone differently.
I hope things are going better now. π Definitely track closely so you aren’t eating too lean, or eating “high protein” which could be hard on your kidneys…
Thanks Lynn for the pep talk…I was lacking in the motivation dept. Thanks to your post I am going to go and do my weights for arms and my torso track for abs, then I am joining the Planet Fitness gym next week. Also I saw on Rachel Ray Denise Austin on some core exercises to do. I have been doing those and do see a difference. She is awesome!
I’m so glad, Dena! It helps to find exercises you ENJOY doing, or at least to find exercises you can EASILY do in a few quick minutes. I find that I enjoy pretty much any exercise once I’m actually *doing* it – and especially how great it FEELS once I’ve done it. π
Here’s to seeing a BIG difference! π *cheers*
I am down 13 lbs since I started… keep up the good work..
Awesome, Wendy! π NICE results!!
Since nuts, oily fish, eggs etc. also have protein wouldn’t eating these items put us over our protein percentage for the day? I’m trying to incorporate more fats in my meals but I’m a little confused… I do eat real cheese- maybe too much so I’m going to get that in check but I am not sure where else to get fats without adding too much protein… Am I just over thinking this?
Hi Temeka π You’re right that some fats are also proteins, and vice versa, which is why we have to go by percentages or ratios instead of grams.
If you’re tracking, you should see how this is playing out for you in your daily food diaries. You’ll easily get the recommended amount of daily protein (in grams) while still keeping protein at 25% or less of your total daily calories.
Definitely go for fatty fish like salmon over white fish (which is all protein). Eggs are about 50/50 fat/protein – I cook mine in real butter and you can add cheese, or a side of avocado.
Here’s a simple explanation & illustration of macronutrients: http://www.travelinglowcarb.com/7006/macronutrients/ with some examples.
Im going on 9 weeks:)) I quit weighing 2 weeks ago!! I was getting so frustrated with the number. So, I had my husband hide my scale lol. I was letting that number define me and my mood everyday :/ So, instead of the scale, ive been having nonscale victories. I found some capries i havent worn in years and every week i try them on. At first, i couldnt even get them over my bum, now i can zip them and button them. There still tight, but every week they fit better. But whats even better than my clothes falling off, i feel so much better physically, more energy, no bloating and gas, i even sleep better! And, when i go back to the Dr in a month, i know my bloodsugars will be normal :))
That’s smart, Diana π and those are MUCH better indicators that you are living healthy than a number on the scale. π People give that number way too much credit!
Regardless of what I weigh, or how my weight fluctuates “as a number” I continue living a healthy low carb lifestyle – regardless. And I feel GOOD about that. That’s how we SHOULD feel: pleased and proud of ourselves for taking control of our health. π
The weight will come off as a RESULT. It pretty much has to – your body has no choice but to follow suit, lol. It just does it on it’s own timeline, not overnight or in a few short weeks. π