First week weigh in eh..

[Spineshade]

So today was my thirst week weigh in. Kind of disappointed. I did a hybrid of high intensity interval training programs last week. Started at 220. This morning 216.2. Not alot as i thought. I have to retreat my calorie intake and cut down on alcohol on my off day( not a alcoholic lol, but a couple beers on Saturday after work relaxing with my girlfriend). But just needed to share and hope to step it up. Any weight loss is a loss.

[Dominique]

Looking at your profile, I would favour consistency over intensity:

Wear your Fitbit everyday (24/7), so that there are no "holes" in your history. Set yourself a step goal that you will reach everyday. There is no point in doing a few HIIT sessions here and there as long as you have a lot of days at 4000 steps, which is rather low activity. If the default 10,000 step goal is unrealistic for you at this stage, set a lower one, and progressively raise it over time.

Weight loss is a long-distance race, not a sprint, so what happens after just one week doesn’t matter much.

On the positive side, you have lost more in one week than me in three months 

[Spineshade]

I week definetly keep that in mind. I need to definetly keep it on more. There are some days that I put it down to charge and then forget to put it back on. Kinda like this weekend. . And i work as a cook so taking it off at work happens alot cause I don't want to get it wet or covered in say mayonnaise lol. . I definitely need to get more steps going thru the day as well. I really had fallen off the wagon the past year or 2. I seriously only bought the charge hr to watch my heart rate and calories burn when I decided to start working out and really didn't realize there was so much more to it.
I will definetly get more steps even if it takes pacing around my apartment lol.
Thanks for the input, i feel like such a noob every time I start trying to work out again so opinions and above always is greatly appreciated

[WendyB]

I agee its not a race. You lost 3.8# thats great!

[Dominique]

When you become a true Fitbit addict, you will feel naked when you don’t wear it 

I understand you may not be able to wear it on your wrist at some point because of your job. In such situations, just put it in a pocket (instead of putting it in a drawer or similar): even if your Charge HR will no longer track your HR, it will still track your steps and activity level.

Although pacing around your apartment is better than lying on your couch, the best way to get enough steps is to dedicate a set period of time (say, half an hour) to it and go out for a walk. 

[Spineshade]

I didn't even think of putting in my pocket during times that I cant wear it. Lol that will probably help out a ton

[Ukase]

Ultimately, there are two things that lead to disappointment. 

1. Unrealistic expectations
2. Unrealized expectations

The title of your post says "First week weigh in eh.." and the first line of your post says "my thirst week". 

I am unclear if it's your third week or first week. Either way, you lost just shy of 4 pounds in a week - or in 3 weeks. 

If it was the first week, I'd say you did just fine. And, if it was three weeks, you still did okay. 

Consider what you've eaten and compare to what you've burned. I did this myself and saw that I lost a couple pounds more than I should have due to either errors in logging(packages not accurately representing the caloric values) , or Fitbit errors in calculating calories burned. Either way, it was a less than 10% margin, so I'm okay with that. 

High Intensity is great for fat loss. Better than steady state cardio. But - one beer or two will just negate the effort. Once you figure out the calories you need to eat to maintain your weight and not increase it, then you can add the beers back - but keep in mind, they're empty calories doing nothing for you on a nutritional level. Over time, those beers and calories will give you a beer gut - if you don't burn them off. 

[Spineshade]

Okay that makes a ton of sense too. It was the first week weigh in. Lol i didnt even catch the spelling error. Autocorrect fail when I Swype to fast. I need to look more into what I eat. Sometime I don't get to eat much at work or I get just a bowl of cereal told hold me until the afternoon and get not much in until the evening.
So i have put more effort into getting something into my system. I also need to get out of the mind set of my results when I did insanity a couple of years ago. My weight went down and I platued. Then took a little break and the bad eating habits and apperant laziness creepy back in. Now thinking how I was doing then and expecting the same results is kind of detrimental.

[Dominique]

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@Spineshade wrote:
I need to look more into what I eat.

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Definitely so. Keep in mind weight loss is 80% nutrition, 20% exercising. No matter how "insane" Insanity is, it won’t offset a poor diet. Same with any other workouts.

[StealthNinja]

Consistency is the key to achieving great results.  Just KISS - keep it simple stupid.  You can do it.  We are with you.

[A_Lurker]

Welcome, and as others have said, it's not a race.  None of us put on the weight quickly so we aren't likely going to lose it the same way.  I sometimes think shows like the biggest loser give people unrealistic expectations.  I think, with only a few exceptions, none of them were able to keep the weight off.  Making manageable changes to food and exercise habits is the way to long term weight loss.

I say that because if you lose weight only cutting out beer then likely you'll gain it back when you go back to having those couple of drinks.  If you change your habits so that you can still lose weight having those couple of beers... well, that's the ticket.  As others have said, diet is the biggest contributor to weight loss.  Good luck!