Why is it so hard to lose weight and SOOOO easy to gain?

[Anonymous]

In August, I committed myself to losing the last 10 lbs (and then working on the 5+ I gained during fertility treatment), and went on a campaign of really cutting calories (1200 a day) and upping my exercise from walking to running 4x a week. It took me 4 months but I finally saw results and lost 9 pounds and was really excited to be so close to my goal. Then in 1 week, with Thanksgiving, family stress, and lots of restaurant meals, I gained back 3, and feel like I'm halfway back to where I started. I am so frustrated and depressed. Its never "water" weight or "salt" or "time of the month" for me - its three real pounds back that I have to lose all over again. I was not one of those women who lost weight breastfeeding, and for me to lose, I have to eat so little, I feel like I'm going to pass out some days. I feel like giving up. Help me find the motivation to get back on track. Why is it so %#&! hard to lose this baby weight??

[Anonymous]

If you feel you are going to pass out, you may have the right calorie count but not the right food breakdown - not enough protein maybe (salads are the worst diet invention ever)?

The only way you can make this laudable goal bearable is if you consider it as a permanent change in lifestyle. Instead of thinking: "I'm so hungry, how many more months can I survive this hell", think "I am going to eat healthfully for the rest of my life". I do not know if 1200 calories is right for you - for me it was more like 1000, but I am rather small. I used online calculators and kept a food journal because I realized I was always underestimating my calorie count.

Most yo-yo weight gains and losses are quite bad because people tend to lose muscle (they do not eat enough protein and/or exercise too much) and then they gain more fat (stop exercising and/or eat more calories).

The real health goal is to augment muscle and lose fat, so that your heart becomes stronger and your body becomes leaner. If you happen to lose weight as a result, good, but not essential.

So make it more enjoyable:

1. Research tasty recipes without fat or sugar but plenty of fiber and protein - you will feel fuller because those last are digested more slowly. Lean meat/nuts/tofu, vegetables/fruit and whole grains! Unfortunately you will have to cook most of it yourself, because all processed foods are extremely high in fat, salt or sugar.

2. Eat often in small quantities - blood sugar must be kept as constant as possible to keep your metabolism active and prevent food binges if you become too hungry.

3. Once every week, treat yourself to a cheat meal (ice cream, fries, etc) - this will prevent you from feeling deprived.

4. Strength-train instead of just doing cardio - running is very good for your heart, but changes your external appearance very slowly compared to weight-lifting. After a few weeks of lifting weights, you will be able to see a more shapely body because muscle tone will improve, and this will provide a boost of self-confidence.

5. Finally, I know the holidays are the worst times to change your eating habits - every year I generally start to eat better and exercise more in Spring, so that I am in shape for bikini season... Since I was already at my target weight (give or take 2-4 pounds), I did it for "body shape", and believe me, all the above advice worked like a charm. For a 10 pound weight loss, it will take more time, but will work too. I plan on getting back in that rythm after I deliver baby #2!

Good luck!

[Anonymous]

If you are working out a lot, you may have built more muscle mass, which weighs more than fat. So the pounds you see on the scale could really just be toned muscle.

If you are eating too little, your metabolism can drop, further slowing the weight loss process. To keep your metabolism up, snack small and healthy throughout the day...staying away from refined sugars and enriched flour products. Getting good sleep will help your metabolism too.

While yoga is not the most intense workout, it can help loosen up muscle/fat layers. The "problem" areas that we try to target are often the areas that carry the most tension from our everyday habits. Opening up some space in those areas with stretching and breathing will increase circulation there, helping the fat to burn away more easily in your cardio or strength workout.

[Anonymous]

Two books that will help you understand why: Eat to Live, and Pleasure Trap.

[Anonymous]

Do you really need to keep those pounds off? If you're really struggling over a few pounds, then that might be your body's way of telling you that it's happy at that slightly higher weight. If you are basically able to stay at that weight without constant deprivation, you might need to accept that slightly higher number. (now if that number gradually creeps up every year, you are right in wanting to address it.) In any case, 1200 calories is probably too low for you if you're active. Try not to do that long-term, ok? That's not really a good long-term calorie intake - that's a dieting level of calorie intake. it's really hard to get all your nutritional needs and have ANY wiggle room with 1200. You might want to stop looking at the short-term (I have to lose 3 pounds) and try to look at it as a lifestyle thing.

I can't speak to what will work for you, exactly, but here's what works for me. I've been a normal weight my entire life. I am 5'8" and typically range from 140 lbs to 146. When on the pill, I'm usually 146. When off the pill, I usually hover around 140. (no idea why it's these two numbers, but I've been off and on the pill enough times to know the pattern well.) I've gained major weight twice and had to lose it twice. The first time was when i worked full-time and did grad-school part-time and I gained 20 lbs because I wasn't exercising enough and eating too many convenience foods. I started exercising more and started keeping track of calories for the first time, kept an eye on the alcohol and sweets in my diet, and lost 20 lbs in 20 weeks. The second time was after my pregnancy - I gained 52 lbs and had to lose 20 post-partum. Same thing - just ramped the exercise back up and tried not to over-indulge and lost all but 5 lbs by the time my daughter was 5 mos old. I went back on the pill, which meant keeping that last 5 lbs.

I am very muscular and very physically active. Exercise makes me feel good, and I work out most days. It used to be every day, but since I had a child, "life" gets in the way more often than it used to. It bugged me at first, subconsciously, to miss a workout but now it's just something that happens when you have a kid. I have learned that I can "keep an eye" on what I eat, which means I try to eat healthy and not too many sweets or snacks. I am not good at dieting. I don't like obsessing about food. I love food. I feel like a healthy diet can include things that make me happy, like cheese and wine and chocolate.

I know from experience that it can be hard to accept a higher number when you prefer a lower number. I subconsciously prefer seeing 140 on the scale. 146 isn't as pretty a number. Anyway, just try to figure out if maybe you need to let go of that lower number as the only good number for you. You might be happier with an extra 3 lbs if it means eating like you want to on holidays. good luck.

[Anonymous]

besides your actual weight in lbs, what are your measurements? are you losing inches but maintaining the lbs?

maybe you could adjust what you consider your goals.

of course this is assuming the case that the pp brought up that you're gaining muscle weight but losing fat.

[Anonymous]

NP here. I totally feel for you on how frustrating it is that I can gain ten pounds in a two week vacation with my parents, and it takes me the next 50 weeks to lose that, just in time to repeat.

Although I weigh myself most mornings (and use a google gadget to track my weight), I've actually made my real goal to fit into particular clothes in my closet. I'm trying to focus more on my fitness, health and shape and less on a number.

I also find that eating starchier foods plump me up faster than anything else. Including protein with every meal or snack really helps keep hunger at bay. Starting the day with an egg white veggie omelet is satisfying and keeps me from overeating at lunch.

[Anonymous]

OP - Great advice everyone! I will definitely try to add strength training and more protein. Its not about the number on the scale, really. I just want to wear my pre-pregnancy clothes (and I'd be satisfied if I could wear most of them -- I'll sacrifice the smallest of the five sizes in my closet! I didn't take any measurements other than waist before I got pregnant, which is still 5 inches larger than I started, so its still poochy and looks pregnant (to me). I'll take your suggestions to heart and try to re-focus. Thanks!

[Anonymous]

how long ago did you have the kid? don't stress too much! it took me forever.

[Anonymous]

nearing the 1 year mark. i appreciate the pp's suggestion that maybe my body "wants" to be at a higher weight, but i seriously think i could gain 2 lbs. a week indefinitely. thanks for the encouragement.

[Anonymous]

I used a trainer for a couple months and figured out what I was doing wrong and how to correct it. I fluctuate a little, but when I want to get those last 5 lbs. I can do it in a couple weeks. I used Sean Berard. His company is Body of Your Dreams. Good luck!