Support posts.. for days we need support

[CameronMartz]

DiverG and others,

It's only natural to begin feeling distracted from your fitness goals right now. This is known as the "6 to 8 Week Phenomenon," and it is so common, it was covered in one of my undergrad psychology courses. No kidding!

There are several factors that play into this. First, at 6-8 weeks, any routine that you are doing has lost its novelty. This makes it more difficult to stay interested in what you're doing, whether it's diet or exercise or both.

Second, if you've been working hard without enough recovery, physical stress will begin to catch up with you at this point. Minor injuries, soreness, and general fatigue start to draw on your enthusiasm.

Third, by now you have likely seen some good results, feeding your power of rationalization. "Hey, I've already lost 'x' pounds, so I can afford to skip a day of exercise, overeat, etc."

There is no easy way to get over this hump, but there are techniques to help. First (yes, another list <g>), take a break for a few days. Just chill out, rest up, and recharge your batteries. You won't lose two months worth of fitness gains in a weekend.

Next, change your schedule- do *not* do the same thing every day. In fact, you need at least one day per week where you are not doing any exercise at all. Remember, exercise breaks you down- it's the subsequent rest that gives you what you need to get fitter.

Also, pick a greater variety of sources of exercise. Swimming is great, but you can try running, cycling, kickboxing, power yoga, etc.

Finally, add some calories to your daily intake. If your hunger is keeping you awake, then you are likely pushing your body into too much of a caloric deficit. Sure, you might lose more weight this way short-term, but you are sure to gain it all back and then some if you are that restrictive.

One more thing, guilt is a dangerous emotion for people trying to improve their fitness. Do not get into the cycle of doing extra exercise or eating less than normal to make up for a bad day. This will only worsen your metabolic swings and really crank up your cravings.

Have a fun, exercise and guilt-free Memorial Day weekend!

Cameron

[Scuba_Jenny]

Thanks. That is a help. I am still pretty motivated, maybe more than before, as I have increased my exercise, yet at the same time, my eating habits have gotten worse. I am craving food, and I find it hard to stop eating (junk). I am still enjoying my walking weekdays, so I hope it continues thro the warm months...

[Natasha]

Cameron:
That was awesome info! Thank you it really helped.
Can I change your title from Jr. Member to Fitness Guru?
I'll just do it, but if you want it to change back let me know.
Thanks again!

[Dee]

I didn't know it was a bone fide phenomenon but I've seen it time and again at WW over the last 8 months. People join and are gung ho for the first 3-4 weeks, the inital weight loss levels out and isn't fast enough for them so they increase the excecising thinking that what they need. By 6-8 weeks the daily excercise grind has them stressed and overwhelmed and confused when they weight loss is still only 1-2 lbs a week. Or the newness has worn off, the enthusiasm is gone and there wasn't enough dedication to keep working at it.

[CameronMartz]

Natasha,

Thanks for the promotion! I'm glad my posts are helping out.

Scuba Jenny,

Yes, a new exercise program can stimulate your appetite, especially for quick hits of energy (i.e., junk food). As long as you are sure that you are receiving good nutrition from your regular eating without too great a caloric deficit, then the best technique is to just stay away from the tempting foods. "Access equals excess" is my motto for foods like peanut butter or Lucky Charms- just two of the things I can't have in my house.

Dee,

What many people fail to appreciate is that we do need to adjust our exercise and eating as we lose weight to maintain momentum. Losing weight naturally slows our metabolism over time. Next time you are in a gym, pick up a 10 pound dumbbell and imagine carrying it around with you all day, every day for a week. Think about how much extra work that is going to take, work that will burn calories. Losing 10# from your waistline has the same effect as putting that 10# dumbbell back on the rack.

Also, as your fitness improves, your body becomes more efficient at exercise. You must do more to burn the same calories as before.

Now, before you start looking at this like some horrible, vicious cycle, remember that these effects are actually both very good things. The best way to deal with the consequences, though, is to aim for a gradual weight loss of only 1-2 pounds per week from the start. The faster you lose weight, the harder it will be to make the adjustments to your diet and exercise needed to keep on track. Also, the faster you lose weight, the more your body goes into a defensive mode, resisting further weight loss.

I don't know what rate of weight loss the WW plan entails, but still losing 1-2 pounds per week a month into a program should be *encouraging*, not *discouraging*.

On that note, I think everyone should also keep in mind that gaining fitness is not a linear process. You will have weeks that you lose 1 or 2 pounds, followed by a week that you gain 1 or 2 pounds, etc. This is normal and not a disaster. <g> In fact, it's usually a sign that you're not overdoing it. Just keep your focus on the 6 month trend, not just on what's happening week-to-week.

Cameron

[DiverG]

Cameron, thanks for sharing your knowledge. I've been looking over your website, and I'm impressed. I sure hope you continue to offer support and general guidelines as the Scuba fitness challenge continues.

Thanks,
Greg

[Natasha]

Maybe I should have added that I asked Cameron to come into the forum when we started it, and help out when he could.

I'm glad he accepted!

:balloon

[ChrisM]

I'd like to add my thanks to Cameron as well. Hearing practical advice from someone with his credentials -- vs. ummm, the voices in my head? lol -- is helpful, especially in this 8-10 week interim where I haven't lost more weigt (12 # total over 6 weeks, then 0). My exercise program is the same, and I haven't been hitting the bad food.

And your website is well put together

I suspect I need mas agua. I hardly drink enough as it is.

Chris

[gt2003]

Yes Cameron, Thanks, as a dietitian I truly appreciate your knowlege and common sense approach to weight loss. Take care and thanks again, greg

[Dee]

Cameron, you are correct. WW advocates a 1-2lb loss per week as a goal. I'm averaging about 2.5 a week but it's not intentional.

Thanks for the expertise!