Need some positivity around SLOW weight loss.

[crew29]

Hi ladies!

 

I am finishing up my second (consecutive) Whole 30.  Overall, I have lost about 7 pounds.  Although I am excited about the 7 pounds, in perspective of the total I must lose to be at a healthy weight, I can't help but feel a little overwhelmed.

 

During my two Whole 30s (especially the second one) I greatly increased the intensity and frequency of my work outs.  I'm guessing this may have made some sort of muscle weight v. fat weight difference on the scale for me.

 

I am working to maintain a positive outlook on SLOW weight loss.  But, I'd love to hear stories from other ladies out there who have had SLOW weight loss on Whole 30 and remained positive, stuck with it, and in the long term had great results.  In short, I need a little inspiration.

 

Thanks very much!

[ladyshanny]

 in perspective of the total I must lose to be at a healthy weight, I can't help but feel a little overwhelmed.

 

Hi crew29!

 

We definitely all get wanting to get there quicker.  But it sounds like you may have a fair ways to go and often times with having a fair ways to go, come other things like hormonal disturbances/disruptions.  If you have any underlying conditions or even just years of the oh-so-common calorie restriction or lose-gain cycle that so many of us have, your body may not quite fully trust what you're trying to do at this point.  It may (will) take longer than just a couple Whole30's to get into gear. 

 

Don't be discouraged though, the fact that your body IS willing to let go of weight is a good sign.

 

If you would like to post a couple typical days of food (please include portion sizes and meal timing) as well as fluids, exercise, stress, sleep and anything else relevant, we might be able to give you some tweaks to get into an even better groove.

[LadyM]

What ladyshanny said ^^ AND a gentle positive reminder that 7 pounds in two months is nothing to sneeze at, even if you feel you have a long way to go, for long-term sustainable weight loss. Especially since Whole 30 isn't really a diet as much as it's a way to change the way you eat forever.

 

Also, remember that fat loss is not linear. I encourage you to stay off the scale as the best way forward to stay the course. Weighing regularly for years, albeit an ultimately destructive habit, showed me that from week to week, even when consistently "dieting," my weight predictably went up and down because of hormone fluctuations, bathroom habits, salt and caffeine intake, etc., even when ultimately there was a downward trend.

 

Another thing to keep in mind: no doubt your body composition is changing in ways that cannot possibly be reflected on the scale.

 

Keep up the great work and keep your eye on the ultimate prize: self love and food freedom as well as a stronger, healthier, more balanced life and body.

[crew29]

Thank you ladies!  I appreciate the supportive words.  I agree- long term sustainability is the goal.  Hard to keep in perspective, but really important.

 

Lady Shanny- I have posted meal examples before but am happy to again.  Here are some things I've eaten in the past few weeks.  (Everything is compliant- I obsessively check labels of store-bought things like rotisserie chicken and almond milk)

 

Breakfast- compliant Almond milk latte (homemade), veggie quiche (about 2 eggs worth + about 1 C worth of spinach, mushroom, tomato) with sweet potato crust, 1 chicken sausage, 1/2 C strawberries

 

Lunch- 1C shredded rotisserie chicken (skin removed), 1 C roasted broccoli w/ghee, 2 cups raw celery and carrots w/homemade "ranch" mayo.  Once in a while I will drink a Kombucha during/after lunch.

 

Dinner- pistachio crusted salmon, 2 C asparagus w/ghee, 1 C roasted sweet potatoes

 

 

My water intake is more than 1/2 of my body weight in oz (I obsessively drink water), I take cod liver oil + a probiotic.  I exercise 6 days a week- rowing machine, walking, ballet class, etc.  Some HIIT intervals included.  I struggle eating before/after working out each morning, and I know that is an issue.  

[ladyshanny]

I think, based on your outline, that your meals are pretty good.  How are you feeling with them, are you getting 4-5 hours or are you starting to get hungry at 3-4 and "biting the bullet" until your meal time?  You could definitely use that post workout protein and starchy carb and if you are training in the morning before your first meal, you really need to get something into you within that hour of waking.  It will do SO much to help rebalance your hormones.

 

How is your sleep? Are you going to bed at a reasonable time and getting solid sleep? That helps immensely also.  Is your exercise all 6 days of the week the higher intensity? You may want to focus on giving a bit more to your body regarding recovery if you're maxing yourself out.  6 days is a lot if you are "working out".  If some of that is just walking then you're probably set.  (Remember that excessive exercise without an equal amount of dedicated recovery is going to be counter to balancing hormones like cortisol which will also impact weight loss)

[LadyM]

Honestly, your food looks good to me. 

 

Please take this as the observation it is rather than judgment, which it certainly is not (I've been exactly where you are and I look toward that former self with love and compassion):

 

The fact that you repeat the word "obsessively" twice and provide exact measurements of your food rather than estimations relative to the size of your hand suggest to me that you're more than likely working really hard at this and may simply need more time to relax into it. Stress less. Stay the course. Trust the program. Trust yourself. Stay with it. Try to enjoy yourself a little. 

 

What if you're doing everything right and getting exactly the best possible results for your body in your context right now?

[praxisproject]

When you say you're struggling with the workout food, are you eating it?

[tmhampton1]

I agree with the others, sometimes we just have to be kind to ourselves.

 

I would also suggest maybe getting some blood work done. I have been feeling really bad for a long time and my internist kept telling me that all my blood work was within normal range. Well I decided to go see a hormone replacement specialist (I'm 43 so I know the hormones are screwed up) and found out that I have an underactive thyroid, am insulin resistant, have low progesterone, testosterone and DHEA and am basically not producing any D3. My dr put me on some meds and supplements to help with these issues. I originally went to see her in Oct and was put on the meds. I am going back to her 4/22 and got my blood work done on 4/1, the day after my first Whole30. I'm interested to see how the modified diet has impacted some of these items, if at all. At least if my levels haven't improved then we know it's an actual issue and not just a crappy diet. 

 

My point is that if you've been yo-yo dieting and not eating well for most of your life, then there could be an underlying medical condition that needs to be addressed along with a modified diet. Diet can only take you so far. 

[Mamamondo]

This was my first Whole 30 and I lost 2 pounds. Even though I can count at least 50 non scale victories the loss of two pounds was sad. I should preface with the fact that I have been using a paleo diet though more restrictive than the whole 30 ( I just didn't know better) and have lost a total of 60 pounds, over 200 days. At this point,I was hoping the Whole 30 would give me a lifetime maintenance program ...just wanted to see if I could continue to lose weight at a reasonable rate. I feel I can do this easily for the rest of my life but considering I have at least 30 pounds still to lose the thought of losing 2 pounds a month seems depressing.(Just being honest) I am looking for advice and thank those who have responded above for the inspiration. I would like to note that the single most valuable non scale victory was freedom from the scale I feel as if I have a new life,in that regard, having practiced it for 30 days. However, when I weighed and saw I only lost 2 pounds and no change in my measurements either I felt baffled. Ready for any advice.

[KimberlyW]

I am only on day 10 and frankly waiting for the burst of energy and the great feeling I am supposed to have. I have a lot of weight to lose, but trying to think and focus on being healthy rather than focus on my weight loss. It is hard, so I am hoping it will come along with the rest. I know it is early, but feeling deprived right now, and not getting all those benefits I am waiting for along with weight loss is frustrating. Just trying to stay positive!

[ShannonM816]

This was my first Whole 30 and I lost 2 pounds. Even though I can count at least 50 non scale victories the loss of two pounds was sad. I should preface with the fact that I have been using a paleo diet though more restrictive than the whole 30 ( I just didn't know better) and have lost a total of 60 pounds, over 200 days. At this point,I was hoping the Whole 30 would give me a lifetime maintenance program ...just wanted to see if I could continue to lose weight at a reasonable rate. I feel I can do this easily for the rest of my life but considering I have at least 30 pounds still to lose the thought of losing 2 pounds a month seems depressing.(Just being honest) I am looking for advice and thank those who have responded above for the inspiration. I would like to note that the single most valuable non scale victory was freedom from the scale I feel as if I have a new life,in that regard, having practiced it for 30 days. However, when I weighed and saw I only lost 2 pounds and no change in my measurements either I felt baffled. Ready for any advice.

 

Keep in mind that weight loss does slow down over time in any weight loss program. 

 

Two pounds a month is a reasonable amount to lose, if it's in a plan that you can stick to long term. It's better than 10 pounds a month in a program you can't keep up for more than a few months at a time, especially if that plan is so restrictive that at some point you end up falling completely off plan and gaining any or all of that weight back. We've been so programmed by magazine headlines and tv commercials to think that there is some magic way to lose 30 lbs in a month that we're disappointed by smaller weight losses, but if you're feeding your body healthy, nutrient dense foods, moving it a reasonable amount (maybe that's an exercise program, or maybe it's going for walks, playing with your kids or pets, dancing around your house -- just find movement you enjoy and will do regularly), getting good sleep, and keeping stress levels as low as possible, it will heal the things that it needs to heal and sort out hormonal stuff and ultimately, get your weight to where it needs to be for you to be healthy.

 

Also know that weight loss is not always linear. Maybe the day you weighed you were just bloated or had eaten more or were a little constipated or were retaining water due to hormonal stuff. 

 

And even if you only lose two pounds a month, you'll still have lost 30 pounds in 15 months -- so by next summer, you'll be at your goal weight. And in the meantime, you're eating good food, not stressing about tracking calories or being overly restrictive, and experiencing NSVs. 

[ShannonM816]

I am only on day 10 and frankly waiting for the burst of energy and the great feeling I am supposed to have. I have a lot of weight to lose, but trying to think and focus on being healthy rather than focus on my weight loss. It is hard, so I am hoping it will come along with the rest. I know it is early, but feeling deprived right now, and not getting all those benefits I am waiting for along with weight loss is frustrating. Just trying to stay positive!

 

Have you checked out the timeline? You're smack in the middle of what are labeled "The Hardest Days" -- the days when most people quit. Hang in there, it does get better.

 

I would encourage you to try to move past feelings of deprivation. Instead of focusing on the things you can't have, think about all the things you can have. Try a new recipe or two -- check out the Whole30 recipes on Mel Joulwan's Well Fed site.  Try her salmon cakes, or dress up a salad with this Zingy Ginger Dressing, or make yourself some chimichurri sauce and put it on everything, or for something really different, have SB&J burgers one night.

[Mamamondo]

Thank you for the long view. I am an excellent cook and recipe developer so it has been easy in terms of enjoying such a variety of good food and as you stated without counting and measuring. On day 2 of a second Whole30 and will continue to be unshackled from the scale.I do not need to reintroduce because I know all to well the results. I am glad to have sought out some advice so as not to fall back into deriving my self esteem from a number in a flat metal box...ugh! P.S. The breakfast sausage recipe is a whole new world of anytime wonderful.

[JenX]

I'm on my 3rd Whole 30 and almost at the end (day 30 is Tuesday). The first 2 were fabulous - I lost 10-11 lbs each time and I felt wonderful. Then life happened. I slipped back into old habits and even some new and unimproved habits (was renovating my kitchen so cooking went out the window for about one solid month.). On top of that, I firmly entered peri-menopause. lethargy, mood swings, hot flashes, night sweats, sporadic cycles - Ugh!  Finally enough was enough and I restarted when I realized all 20 lbs were back with a vengeance.  

 

This time around, i'm seeing so many improvements related to stabilizing my hormones I'm thrilled...but the weight loss I experienced before just isn't happening. I know my body is preoccupied dealing with the current ever-changing state of affairs that are my hormones, so I'm not at all surprised. If I lose a pound a week, i'll be thrilled. Heck if I manage to lose 2 lbs I'll be content. Just keep plugging away and it'll come. 

[KimberlyW]

ShannonM816 - thank you for your feedback. Things are a little better, I am on day 13. Still waiting for all the greT feelings of energy, but I guess in time. Thanks again

[KimberlyW]

Day 17 today --- I read the timeline, so thank you. But I am still not feeling this burst of energy, let alone the tigers blood.  I keep hoping.  Though, I don't really feel bad.  Most of the time the cravings don't bother me either,  I wish my clothing felt a bit looser too, but I know I have been following the rules.  I am curious though, do people just stay on the whole 30 for 3-4 months? especially if they want to lose weight? or do they go off and come back on? I haven't seen anyone comment about just making it a whole 60, or whole 90?  Though I am interested to get on the scale at the end of my 30 to see if there are any good changes!

[tmhampton1]

 I am curious though, do people just stay on the whole 30 for 3-4 months? especially if they want to lose weight? or do they go off and come back on? I haven't seen anyone comment about just making it a whole 60, or whole 90? 

I wish I had done a Whole60 or 90 my first go around. I did mine 3/1/16 and was so proud of myself for doing it that I treated myself to a Blizzard. That's when I realized that I had no where near beaten my Sugar Dragon and it all went down hill from there. I have been battling to get back to good eating and it's harder than ever this time around. I plan to start another one 5/1 and will go at least 45 days and then do proper reintroduction.

 

Some of the things I've learned is that I can't really have any sugar, even fruit. I'm hopeful that at some point I will be able to have berries, but any high sugar fruits waken the Dragon and make it extremely difficult for me to stay the course. 

 

I was up and down with how my clothes felt and realized that I was eating way more starchy veggies then my body could handle. I was actually eating a serving at almost every meal. I toned it down to one small serving a day (unless I ate a few bites for Post WO) and then saw almost immediate results. On my next W45 I'm going to write down what I eat and how I feel after. I won't be tracking calories, but I'm fairly certain I have nightshade sensitivities so I want to eat one and see how my body reacts. If I don't journal it I won't be able to make the connection. 

 

Good luck on your journey Kimberly and keep coming back to the boards. 

[ShannonM816]

Day 17 today --- I read the timeline, so thank you. But I am still not feeling this burst of energy, let alone the tigers blood.  I keep hoping.  Though, I don't really feel bad.  Most of the time the cravings don't bother me either,  I wish my clothing felt a bit looser too, but I know I have been following the rules.  I am curious though, do people just stay on the whole 30 for 3-4 months? especially if they want to lose weight? or do they go off and come back on? I haven't seen anyone comment about just making it a whole 60, or whole 90?  Though I am interested to get on the scale at the end of my 30 to see if there are any good changes!

 

You can stay on Whole30 for as long as you want to -- there's nothing about eating vegetables, protein, and fat that would be unhealthy, physically. We really recommend doing reintroductions at some point, so that you know how you react to different foods, so that if you're in a situation where you're trying to make the best choices from options that are not all Whole30, you have some idea of what's better for you, personally.

 

Have you read about reintroductions and life after Whole30? You might want to start looking over that information so you can start making a plan for what you're going to do after day 30. You still have a couple of weeks, but it doesn't hurt to plan ahead a little bit.

 

Tiger blood is different things for different people. Some people really do have that super burst of energy and feel like they can take on the world. But for a lot of people it's more like having steady energy throughout the day, having stable moods, being able to accomplish all the things you need and want to accomplish for the day without feeling like you need a nap part way through. This article explains that a little more.

[KimberlyW]

^{Hi Everyone! Not sorry I haven't been here for awhile, things have gotten very hectic.}

^{Well it is day 30 for me, Wohoo! I did it! I feel accomplished.} 

^{I plan to read more about the reintroduction of foods tonight, but I think I am going to stay on the whole30 for another 30.  Not sure yet, at least till next week when I have my annual Dr appt. I want to see what the last 30 days have done to my numbers regarding cholesterol, thyroid, weight, etc.  It should be interesting to see! Hoping to see improvements.} 

 

^{trhampton1 - thanks for the feedback.  I know that I only eat fruit once per day if even that often.  As for starchy vegetables, I think I ate more in the first week when I realized I didn't need to so I stopped.  I don't really miss them. I don't have them even every day.  Have you started the whole 45 yet?  I am here rooting for you if you do!}

[tmhampton1]

trhampton1 - thanks for the feedback.  I know that I only eat fruit once per day if even that often.  As for starchy vegetables, I think I ate more in the first week when I realized I didn't need to so I stopped.  I don't really miss them. I don't have them even every day.  Have you started the whole 45 yet?  I am here rooting for you if you do!

 

Started it this month. I did my first W30 in March of this year and on April 1st I went and got blood work done. I was battling some really challenging issues with my health and was going to a hormone replacement specialist. She got my blood work back and was amazed. No more insulin resistance, my adrenal fatigue had completely resolved itself, my thyroid was functioning much better (I do take meds though) and all my HDL/LDL levels were at the bottom of the good range. I was also processing iron much better than before. 

[Kaelisan]

I felt fatter until the third week. Then I started feeling my clothes getting looser. I'm a week past my 30th day and have lost 10 pounds. 10 really important pounds. My body composition has changed more than anything else and the NSVs are amazing.

I've only added kefir and stevia in small amounts. Kefir is good for my BMs and stevia is good for my BP. Otherwise, I'm W30 compliant. I have a long way to go before I'll be trying anything too far off W30.

Stick with it until you get the results you want.

[KimberlyW]

Well, I have decided to keep going with another Whole30 or Whole60.  Today is day 39 for me. Still going strong. I do feel more clear headed as well. Never did get the burst of energy, but I guess that is ok. It is still a lot of planning, but I must say it is getting easier. I just have to be sure I don't get lazy.  So I went to the doctor a few days ago.  First to weigh in, and also to have bloodwork to see what if any other changes my body has achieved.  I don't yet have the results back from the Dr, but should be today or tomorrow.  For now, what I can say was that in 34 days I had lost 14 lbs. I am very happy with that. I have a long way to go, but I am trying not to focus on that, as much as just being healthy.  Hoping the weight loss will just continue to come along for the ride!

 

Hope everyone is doing well.  

[Kaelisan]

It will be interesting to see what your blood work looks like!

I am really struggling with sleeping through the night and being tired during the day. I have gone off the little dairy and stevia I was trying for a few days to see if it improves. I'm really stressed at the moment, and am disappointed that I'm not feeling the calm I once was eating this way. I also may be fighting a bug that's going around.

[KimberlyW]

Kaelisan - I am sure if you are fighting a bug going around that is causing much of your issue. Though we all have good and bad days. Hopefully your bad won't last too long.  Get some rest ... and keep plugging along.

 

Well, I am still waiting for my numbers, dr wants me to come in for appointment to get my results ... not sure that is a good thing or if they just want more money from me.  But I will keep you posted.  Hopefully  I will have lots of improvements!

 

I had a rough couple of days, and I finally figured out what is causing it!  I had a hysterectomy in 2014, but still have my ovaries.  Well, part of the reason for having it was that I had a period literally every 2 weeks and sometimes more. Anyway, though I don't have a period, I still have the emotions, the sore breasts, etc ... so, I just finally put two and two together to realize my worst days are during this time. I have to say though, something interesting, I have always had sore breasts at this time, but this is much worse. They actually HURT just to take my  bra off.  Kind of crazy, right?!  Hmmm. well, at least I am not feeling as bad regarding cravings and emotions now ...still in the cycle, but I guess the beginning is the worst.

 

Hope all is doing well!

thanks for listening/reading