#can't believe I'm getting the best sleep of my life in 30 minute intervals on the waiting room work couch

[sonata-stigmata]

old men were so right about napping on the couch with your arms crossed

[thepsychicclam]

So, I've asked you exercise questions before, like years ago so sorry for the randomness. But I finally started exercising again and I've been working out for almost an hour everyday for two months now and started trying to eat less, but I've seen no progress in my weight and I can't tell, but I don't think I've lost any inches either. I'm just really bummed...

hi again!! i’m sorry you are bummed and frustrated :( the weight loss journey is the hardest. i feel like i am always struggling and bummed, so i feel you.

first off, congrats on working out again! even if you haven’t lost any weight, you are becoming healthier just by being physically active every day. it doesn’t help with the weight loss, but it can help remind you that you are doing something positive.

i’m no fitness expert by any means, so all of this is from my own experience, all the stuff i’ve read over the years, etc. it is not intended to be professional advice or replace a doctor or trainer (lol there’s my disclaimer XDD)

bodies are weird. some ppl respond better to certain exercises, while others respond more to diet. part of the struggle is figuring out what works for YOU. for example, my bff does well with strength training and my sister responds better to diet. i feel like nothing works lol but exercise seems to do the best for me. the first thing i would ask is, what kind of exercise are you doing? while walking for an hour every day is good for your health, it’s not necessarily the best to lose weight. you could do a more intense 20 minute workout and get better, faster results bc of the types of workouts. i’ve read a lot of articles about how shorter, more intense workouts will help you lose weight more than hours of cardio. my coach tells us the same thing. strength training is also supposed to help support weight loss, bc muscle burns more fat. are you adding in any kind of strength training? it doesn’t even have to be anything crazy. machines at the gym, light dumb bells, body weight exercises. 

working out for an hour may also not be the best thing for your weight loss. it depends on what you’re doing. when i used to run all the time, i read articles about how running for an hour wasn’t as good as like doing some kind of HIIT cardio for 20 min bc your body levels out and doesn’t burn as much fat after so many minutes. interval training is good to combat that. they even have walking plans that incorporate intervals to help change the intensity and burn fat so you can find something to fit your current fitness level. 

the third thing i would say is two months isn’t a long time (even though it feels like forever!). sometimes, depending on your body, metabolism, etc, it can take awhile to see results. i’ve been doing crossfit 4-5 days each week for 8 mths and i have barely lost any fat/weight. i’ve gained muscle, but the inches are stubborn and won’t go away. it’s partially my metabolism and mild thyroid problems, but also probably the way i eat. i’m FINALLY starting to see some changes, but very slowly and very minor, and it took 6 mths. i’m still not seeing results i had hoped, but quitting won’t get me results, so i’m just gonna keep on trucking. a friend of mine who does crossfit with me said she didn’t lose weight until she had been doing it for a year. but that’s okay bc that kind of weight loss is the kind that should stick as opposed to fast drops. fitness and weight loss is really the long haul instead of a short, quick journey, which is frustrating. and it’s not easy. it takes dedication, time, and commitment. sounds like you’ve already invested all that!

diet is my biggest weakness, so believe me when i say i understand that the struggle is real. it’s also a game of figuring out what works for you. make sure you’re eating enough calories. too few calories can slow your metabolism. make sure you’re eating over 1200 calories at least. i track what i eat when i’m focusing on it, and that seems to work well for me. i use MyFitnessPal bc they have like EVERYTHING. i mean, it means you have to weigh stuff and think about serving size, but it helps bc i’m like “OH MY GOD I ATE 500 CALORIES OF X WHY I DON’T EVEN LIKE IT THAT MUCH” then i eat more of what i do want to waste calories on :PPP 

i personally like looking at macros rather than calories. macros are the percentage of your daily food broken into carbs, protein, and fats. the “standard” is i think 40-50% carbs and the other into smaller percentages. a lot of the weight loss stuff i’ve read says evening out the macros helps, like basically 30% of each with some wiggle room. some ppl suggest less carbs and more fat. i can’t eat super low carbs, like a paleo/keto diet. i’ve tried and my blood sugar got all fucked. and i knew it wasn’t a lifestyle choice i was going to want to adopt. so, i try for healthy carbs and less carbs if possible. i like the 30% even idea. i seem to get results when i stick to that, but my eating is connected to my anxiety/depression, so sometimes it’s hard for me to track and not just eat ALL THE CARBS bc i feel like the world is ending. 

i stopped buying stuff i didn’t want to eat. like junk food, etc, and i don’t go out to eat (plus it saves money!), and i especially don’t drink my calories. i eat clean 85% of the time, and the rest of the time i don’t. which i think is slowing my weight loss journey. i keep saying I’M GONNA DO BETTER but it’s hard. honestly, my meals are the easiest. snacks are where i mess up :|||| i believe though that every small change, every positive choice each day leads to results. even if you eat something that may not be the best once each day, if you cut out the 2-3 OTHER bad things, you are doing better. it’s a journey. you will have good days and bad days, but that’s what makes it part of your lifestyle.

other things that affect weight loss are stress, water intake, and sleep. are you stressed? do you drink enough water? do you get 7-9 hrs of sleep each night? trying to change those things might help, too.

i know it’s hard. this has been my struggle my whole life. i still feel like i will never figure it out. but remember that every small thing is making you healthier and fitter. fit isn’t skinny. of course you want to be at a healthy body weight bc obesity, heart disease, type 2 diabetes, mobility problems, etc are serious issues. but fit and healthy come in a lot of different forms. that’s what i keep trying to tell myself. i’m strong, my cardio is strong, i just am not a size 0. that’s okay (or at least i’m trying to convince myself).

keep doing what you’re doing. try new exercises. try to vary what you do each day. track your foods and see what works for you. eat healthy, natural, nutritious food, but eat bc you need to be good to your body. and most of all, DON’T GIVE UP. quitting won’t lead to any results. persevering will eventually get you there, even if it’s slow and steady. you’ve got two months under your belt. it should be a habit by now. keep moving. keep making smart food choices. you’re making strides to being a healthier you, and eventually, you WILL see results. 

idk if any of this helped, but i hope it did. i am 150% behind you and cheering you on. you can always come into my inbox with anon questions, ranting, or words if you need to talk or someone to listen. i will send you motivation and positive thoughts if you need them. i have just about done everything and tried everything fitness and diet related, so i understand and know you can do it. good luck, and keep moving