Gained 3 pounds, I need some encouragement!

I have been doing pretty well since I started losing weight in June.  I started at 230 pounds and I was down to 204.  I weighed myself this morning and it said 207.  I haven't been able to exercise lately because of work, and I'm guessing that's what did it.  But this is what happens every time I try to loose weight.  I start to gain it back and then I throw in the towel and gain it all back.  I don't want this to be a diet, I want it to be a lifestyle change.  I want to be able to eat what I like in small portions.  But I can't seem to control the size of the portions I eat, especially at dinner after a long day of work.  It goes back to that "clean your plate, don't waste anything" instinct (which I PROMISE not to pass on to my children).

I need some help.  I don't want to gain everything back, and I still have 50 pounds to go.  I'm pretty discouraged.

Any words of wisdom you can offer would be appreciated more than you know.  I'm desperate.

That 3 pounds could be nothing! It could be water weight or if its TTOM then it could be a result of that. But even if you did actually gain 3 pounds no biggie!!! Just don't gain anymore.

You know the "secrets" to weight loss. You've gotten this far, it would be silly to quit now!!!!!

Well, first without knowing the time period over which you regained the three pounds, it is hard to say if it is really "fat" weight or maybe just water.  Body weight fluctuates for a number of different reasons, sometimes as much as three pounds in a single day! 

Portion sizes are tough, or were for me; all my life we've put all the food dishes on the table and served as we saw fit.  What I did was started serving the plates in the kitchen ... that way anyone who wants seconds has to go back to the kitchen to get them.  And my kids think I'm nutty, but I really am working to train myself to measure items for portions (it is hard to do, after years of just spooning stuff onto the plate.)  I bought some very nice bright red measuring cups that hang on a ring (instead of being stuffed in a drawer) to remind myself to MEASURE.

What about using a smaller "plate"?  It makes it seem like you have more food but then if you clean your plate, it's not as big of a deal.  Or, make sure you truly measure the portions you put on your plate, so if you clean it, you'll know exactly how much you eat.

I do agree with monkey08us though - 3 pounds can be just water weight.  It's normal for your body to fluctuate.  It is definitely hard to see on the scale but don't let it deter you from your goal.

Pam

You've done so well - you can get past this too!  stellajo had some good portion control ideas.  And if the issue is really about cleaning your plate, how about simply using a smaller plate???

You also mention not being able to exercise because of work.  Although it's best to get in a regular exercise session, any moving you do that is above and beyond what you're used to can help.  For example, take the long route to the bathroom or the copy machine.  Park in the back of the parking lot and walk to the building.  Take the stairs instead of the elevator.  Spend part of your lunch time eating and the rest walking.  It may not be aerobic, but at least it will burn some calories!

Lastly, you don't mention whether you've changed your calorie intake since you've become less active.  Remember: calories out>calories in =weight loss.  Results aren't necessarily immediate, but it WILL happen.

Hey,

I just started here yesterday and so far i feel great about how this site works. I know how you feel In high school (i'm 21 now, almost 22) i weighed in at 211. Within a couple years i got myself down to 170-175. Recently, within the past year i gained all but 11 pounds of that back brining me back to 200. It's been real hard for me since i already eat really healthy, seems like i just need to move around (cardio) more than anything. On sunday my fiance and i went to sears and bought a stationary bicycle. I figure it's something where you can sit down and watch tv, play a game (psp2?) or even read. Bicycling is really a great way to lose weight and whether or not you're like me with weak knees, it's perfect. I would highly suggest you get one :) Also, don't feel bad about gaining a couple pounds. After losing a certain amount of weight your body tends to have a hard time getting over that hump. Just continue what you're doing, increase your exercise (even if only by a little), and as for dinner you could try a few things. - Try using a smaller plate so you can't load it as much, also the portions will look bigger (play with your mind a little). - If you're really hungry, try replacing at least half of your food with veggies (little or no seasoning, fresh herbs are wonderful!). This way when you clean your plate (same mentality I still struggle with) you won't feel bad or regret eating. If you're a salad person, you can eat as much lettuce as you like with very few calories! BUT, there is the dressing that you need to worry about. A simple olive oil and balsamic & red wine vinegar is a wonderful dressing (yes there's olive oil but the % of mono and polysaturated fats are high, meaning they're good for you - all in moderation of course). If you'd rather use a dressing such as ranch or Caesar, make sure to only use 2 tbs. (these calories add up quickly!) One more thing that i have done to my salads was add a couple pieces of chopped turkey lunch meat (2 slices), cucumbers(7 slices), baby carrots (7 pieces), and about 2 tbs. of shredded cheddar cheese along with my 2 tbs. of Caesar dressing and 3 cups of green leaf lettuce. It's wonderful. If you like tomatoes that would be a great add on.

Anyway, i hope this has helped. Just continue to do what you're doing and don't get down on yourself. I know that when i see that i haven't lost weight my body immediately starts freaking out (assuming it thinks i'm going to starve it) and it seems to hold onto the fat that i have. Sounds weird but maybe you can relate... I'm full of support and great recipes if you need it! Hope you continue to do great on your journey! Good luck and best wishes. Contact me anytime regarding questions. :)

I do that - bad, bad, Im a known diet abandoner but Im taking this as a longterm thing now too. 

Seriously that its only 3 lbs is what you want to focus on - you are still on path and should time out that when is a reasonable time to drop your 50 lb.  Think about mini goals - look at your upcoming 200 lb weight  just waiting for you and how close you are.  Then you can say goodbye to the 200 lbs as you drop into the 100s. 

You today can determine that the 3lb gain was just a stumble and not the beginning of going the wrong direction.  You a month from now will so appreciate that you turned this around as you on route to looking and feeling better. 

Your still down around 25 lbs!  Set a point to hit 200 and focus on it because your decisions will take you to it.  You cand DO IT!

First of all, thanks to all of you for the encouragement.  I can't tell you how helpful it was!  I've got some good ideas thanks to you guys, and I'm on the path to more closely monitoring my portions.  I've also changed my calorie intake on this site per one of your suggestions, since I've become a bit more sedentary these days.

Thank you thank you thank you again to everyone!!!!  You guys are awesome.

I also came across an article today that was pretty interesting about portions.  It's an older article, and I'm sure you've all read similar pieces before.  But anyway, I thought I would share it with you just the same.

"Portion Patrol"

But I can't seem to control the size of the portions I eat, especially at dinner after a long day of work. It goes back to that "clean your plate, don't waste anything" instinct (which I PROMISE not to pass on to my children).

I read somewhere about not thinking about "wasting" the food on your plate, it all ends up as waste in one form or another anyway, right? Better in the trash can than adding fat to your body! Seems like that's more of a waste to me. That really helped me see that mentality in a different light.

Could it simply be PMS??!!! Or you drank too much water???!!!! I wouldn't worry! If  you are exercising -  muscle is heavier than fat!   

I know how you feel.  First of all I would try not getting on the scale as often.  Many things can make it vary a few pounds that have nothing to do with gaining fat on your body.  I also find that after I've lost some weight (I too weigh over 200) sometimes I don't lose anything for a couple of weeks and then all of a sudden it goes down 3 to 5 lbs.  If you haven't over eaten, I would just keep going and put it out of your mind.  If you have over eaten then put that out of your mind & start anew.  Every day is another chance, don't say it's not working & throw in the towel as you will only feel extra bad & over eat to try to make yourself feel better.  The times when I can't work out as much as I should, I try to incorporate more movement into everyday things.  Dance while I'm waiting for the microwave.  Do knee lifts while brushing my teeth.  Stuff like that.  Hang in there.

One thing that has helped my husband and I control our portion sizes is for about a week we ate like the frozen South Beach dinners, and while they're higher in sodium than home made food it helped us get used to the idea that, that was all we were supposed to need for dinner. It also helped with knowing how many calories we were intaking. That weekend we went out to breakfast and we found that we were full after only eating half as much as we usually would when eating out, so we boxed up the rest and ate it the next day. Dont worry about the 3 lbs. especially since it jumped so much in one day, just keep doing the right things and it'll work out for you.

I agree with crystalstar, as the weight gain is probably nothing, perhaps even water... Have you tried a diuretic(water pill) for that excess water? It works for me...

 

tanyamoniq has the PERFECT solution to the "clean your plate" mentality. first of all, serve MUCH smaller portions. even try to go for 2/3 or 1/2 of what you think you are hungry for... eat that then wait a while and if you are still hungry get seconds! this way you are cleaning your plate... but cleaning a much smaller amount. I've sometimes found that I'm not even hungry after my first go around. and the idea that it all ends up waste in the end is perfect- you are either wasting it by throwing it out or wasting it by putting it in your body when you don't need fuel. EITHER WAY it is waste- so which way would you rather choose?

You can totally do this.. you have come a long way already! Don't worry about those few pounds... if you are consistent with your lifestyle changes you can reach ANY reasonable goal! Keep it up girl! We are all rooting for you.

I agree with what a lot of people said here.

My mom always had that same mentality, and she suffers from overeating, (I'm here as support for her) so what she did was:

a. buy smaller plates. if she's not that hungry, but feels she needs to eat something, she uses a salad plate. That way she can only fit so much on the plate, and doesn't get tempted to fill a whole plate with food if she just wants a snack or small meal.

b. let someone else serve your food. If you put your trust in someone who knows what a serving is supposed to look like, you can't lose. That way you get what you need and nothing more. Look at boxes to see what a suggested serving is supposed to be (i.e., a lasagna that serves 8, so 1/8 is all you should give yourself) Or, if that's not an option, eat half of what you would serve yourself and see if you're still hungry and really need that full amount. You may find that that was all you needed!

In any case, don't sweat the 3 pounds! That could be anything. The important thing is not the weight you lose, but the "healthiness" you feel and the mindset that you're doing something good for yourself, no one else! Keep positive, look at the scale less often, and instead use the way you feel about yourself to judge your progress. :)

Go get 'em, girl!