Trying hard to not get discuraged

[laurasjourney 24]

I'm 2 weeks post-op and I haven't lost in a week! I m getting all my Protein in and hitting the gym 3xs a week. The only problem I'm having is consuming enough ounces of Water per day. Am I doing something wrong? I'm so frustrated.

[laurasjourney 24]

And I didn't mean to spell discouraged wrong! Lol

[kathp 81]

Don't get discouraged! I can't believe you're working out already...Took me 2 weeks, and then I worked out too hard and kept getting dizzy from not enough calories going in.

My nutritionist and exercise physiologist said getting the Protein and Water goals was more important than the gym. If you don't have time to do that, than you're exercising too much... Just another thought.

If you're not getting the Water in, how much are you getting (how close?)?

Everyone's different, and it will take time. I think 2 weeks is a bit early to be freaking out!

Kathy

[Will 61]

If you increase your Water intake you should see weightloss. Water is essential for your body to rid itself of a lot of things, including fat.

[Lorie269 392]

I totally feel your pain. I am 2 weeks out today and lost 14 lbs the first week and nothing since. I get my Protein in and at least 48 oz of fluids. It's starting to get frustrating. I am going to try to increase my fluids to see if it helps. Good luck to you.

[TwinsMama 483]

Keep in mind that a stall around 3-4 weeks is also normal. You just tramatized your body so it is trying to heal and adjust to what you did to it. 2 weeks seems really early to be hitting the gym so hard if you can't get everything in. I agree that you should concentrate on water/protein first...gym shortly thereafter.

Also just to put things into perspective, I'm 8 weeks out. I've been stalled for literally 7 of those weeks. As in the scale did not move. However, I'm down 2 dress/pant sizes and look so much smaller than I weigh. Losing the inches is great, you may find your body starts dropping inches in the meantime.

[laurasjourney 24]

Don't get discouraged! I can't believe you're working out already...Took me 2 weeks' date=' and then I worked out too hard and kept getting dizzy from not enough calories going in.

My nutritionist and exercise physiologist said getting the Protein and Water goals was more important than the gym. If you don't have time to do that, than you're exercising too much... Just another thought.

If you're not getting the Water in, how much are you getting (how close?)?

Everyone's different, and it will take time. I think 2 weeks is a bit early to be freaking out!

Kathy[/quote']

Thank you! I'm not really hitting the gym too hard. I just walk on the treadmill for 45 minutes 3 days a week which was encouraged by my dr. I only seem to be taking in 20-30 ounces of water a day. I'm trying to increase it but between waiting 30 mins before and after you eat is proving difficult to increase my water. I know it's early to freak out but I'm just worried I won't lose after all I've been through. I keep trying to tell myself to wait and it'll happen. Thanks again!

[adargie 159]

I don't plan of working out much till my drs appt which is my 2wk appt. but I am going to walk walk walk, I think focusing on the fluids is key, I alos am not weighing myself till monday, which will be one week. I am getting winded walking up my stairs right now. so I need to get my stamina up a little to go back to work

[Butterthebean 8,146]

I keep a link to this article in my sig. It will explain what's happening to you....a stall at this point is very common so don't let it discourage you.....

Here's the info....

Weight Loss Stall or Plateau

A weight loss stall or plateau is an extended period of time during reducing efforts where is there is no weight loss according to the scale and no loss of inches according to the tape measure. This is why it is so important to take your body measurements before surgery, so you'll have a reference as your weight loss progresses post-op. We suggest you take measurements of your chest, waist and hip, neck, upper arm, thigh and calf.

Be aware it is very common for your weight loss to "stall" shortly after surgery. Diana explains the reason for this below.

The Inevitable Stall

By Diana C.

A "stall" a few weeks out is inevitable, and here's why.

Our bodies use glycogen for short term energy storage. Glycogen is not very soluble, but it is stored in our muscles for quick energy -- one pound of glycogen requires 4 lbs of Water to keep it soluble, and the average glycogen storage capacity is about 2 lbs. So, when you are not getting in enough food, your body turns first to stored glycogen, which is easy to break down for energy. And when you use up 2 lbs of glycogen, you also lose 8 lbs of Water that was used to store it -- voila -- the "easy" 10 lbs that most people lose in the first week of a diet.

As you stay in caloric deficit, however, your body starts to realize that this is not a short term problem. You start mobilizing fat from your adipose tissue and burning fat for energy. But your body also realizes that fat can't be used for short bursts of energy -- like, to outrun a saber tooth tiger. So, it starts converting some of the fat into glycogen, and rebuilding the glycogen stores. And as it puts back the 2 lbs of glycogen into the muscle, 8 lbs of water has to be stored with it to keep it soluble. So, even though you might still be LOSING energy content to your body, your weight will not go down or you might even GAIN for a while as you retain water to dissolve the glycogen that is being reformed and stored.

Breathe, and fuggedaboudit for a few days.

What You Can Do About a Stall or Plateau

If you are experiencing a post-op weight loss stall or plateau further out there are a few possible causes. First, check that are you really in a stall. If the scale has stopped moving you may be losing inches, so check your measurements.

Too Many Carbs?

Carbohydrates can start sneaking into your foods without you being aware of how quickly they are adding up. For more information on carbs, see our section on Carbohydrates. If you are struggling with your weight loss you may want to examine your daily carb count. You can try to keep your carbs under 50g a day and see if that makes a difference in your weight loss. Do not eat carbs before bedtime as it triggers insulin and initiates fat storage. There are some great web site resources you can use to keep track of what you are eating.

Fit Day

Spark People - If you join Spark People also join the DS group.

The Daily Plate

Calorie King

For more tips on keeping a food journal see the Personal Nutrition Guide.

Eating Enough?

If you are under-eating or go more than 4-5 hours without eating, your body will shift into fasting mode, slow your metabolism and conserve your stored energy (fat). This can contribute to a weight loss stall or plateau. Make sure you are eating small meals or small Snacks throughout the day and also ensure you meet your daily Protein requirements. Try eating some Protein with every meal or snack. For more information on protein requirements see our section on Protein.

Drinking Enough?

An adequate level of water in your body aids in the effective breakdown of fat. The daily minimum recommendation is 64 Fluid oz of water a day. If you are in ketosis you will need to drink even more water to ensure the ketones are flushed out of your system. You may also need more than the minimum amount of water if you are exercising or live in a warmer or dry environment.

Exercising?

Exercise can increase your metabolism and burn fat. Strength training will build muscles and will boost fat burning. In a stall you can try increasing your volume of exercise or changing up your routine to overcome a weight loss stall or plateau. If you have been doing mainly aerobic activity, try doing a bit of strength training, and if you have been doing mainly strength training, try an aerobic work-out.

The High Fat - High Calorie Stall Buster

Many DSers swear by the fat/calorie shock as an effective weight loss stall or plateau buster. Having a day of higher fat and calorie eating followed by a returning to consistent low carb eating can sometimes "shock" your body back into weight loss mode.

[CowgirlJane 14,259]

I think it is also helpful to remember that all of us - Butter lost 184, I lost 152 - experienced stalls somewhere along the way. In the big picture, it doesn't matter. The key is to keep following the program and seeing your results over time... it all adds up over time. Don't let the day to day bounce of the scale rule your emotions, or give you self doubts.

the only "stalls" that worry me are weight loss slow downs and no losses for extended periods of time - that is when it is time to reconsider your "program". I went through that when I got down to about 195#. It had to do with some mental barriers and I think frankly I was a little afraid of becoming thinner. Well, I had a heart to heart with myself and then sought advice from a very good nutritionalist and got on track to get to my goal weight.

I also changed up my workouts, but that is all for later. right now, sounds to me like what you are experiencing is a normal typical stall and you should just keep keepin' on!

[JessicaAnn 564]

I just came out of a 4 weeks stall! If your doing everything right, you WILL lose!