No Weight Loss Since Last Check-In

No Weight Loss Since Last Check-In

If you have not lost weight this week, but have reasonably followed your diet plan and exercise routine, then there is no shame in maintaining weight. On the positive side, you did not gain weight and that is the main thing!
However, if you feel there is room for improvement or a need for extra motivation then tune into our motivation forum for extra encouragement. Perhaps share any particular concerns with other members.
Assuming your caloric intake was not excessive and you have been exercising consistently then there is no real need to be disappointed as the body does not always respond by showing a reduction on the scales. You can still lose centimetres which means your body is being reshaped, a good thing.
Be positive in your outlook, you didn't gain any weight. Look for ways by which you changed certain behaviors which will help you develop better eating habits in the future. For example, you may have resisted the urge to binge on chocolate and that's great as this change in behavior can only benefit you by helping reduce your weight next time.
If caloric intake was excessive then look for ways to reduce your intake by 100 calories daily for the next week as well as trying to burn an extra 250 calories daily. This should assist you in reducing your weight by your next check-in.
You can do a couple of things: If it is lack of motivation, visit our community forums for support and advise and get back to the core reasons why losing weight is so important to you.
Next, focus on only one element of your diet - preferably fat and/or possibly carbohydrates but more importantly overall calories. Check out the Calorie & Fat Counter for the correct amount for your weight. Shift the focus from losing weight to simply sticking to or getting close to the recommended amount of one of those elements. Set a goal to stick to one. Let the community forums or your diet buddy know about your goal. Keep them updated on your progress. This will help you get past your slump.
When you lose weight your body uses fewer calories with your exercise plan. You may need to exercise at a higher intensity.
What to do?

• Replace a low intensity activity with one that is more challenging.
• Walk 10 minutes longer or run a bit faster.
• Move to a more advanced aerobics class.
• Include an indoor rock climbing session during the weekend.
• Increase the weights you lift by 2-4lbs.
• Add 15 minutes to your gym program.
• Swim the last lap more quickly.