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Exercising but not losing weight... Thoughts?



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DMJAKES
Posts: 1,569
12/4/12 2:57 P

Joyhock - your tracker isn't public, so everyone's suggestions are going to be pretty generic and vague, but here goes:

I agree with the previous posters about tracking your food, but I'd add that you should check your info in spark to make sure it's accurate AND that your date to achieve your goal weight is reasonable. You don't have much to lose, so losing a pound or two a week just ain't gonna happen. Is your weekly calorie burn/activity level reflected properly? If everything's good, then you need to hone in on your ranges and see where you can increase the quality of your nutrition.

Are you drinking water? If not, increasing your intake could be part of the solution. I find that the more water I drink, the better off I am in that regard.

Start the strength training ASAP!!! Since you have so little to lose, that will be a very important factor in reaching your goal.



OBIESMOM2
SparkPoints: (61,086)
Fitness Minutes: (40,069)
Posts: 4,472
12/4/12 2:30 P

if you are staying in your ranges and not seeing ANY results (losing inches counts too, not just lbs), then change it up.

add in strength training. Do sprints during your run. Vary your cardio (cycling, Zumba, whatever you like). Change what you are eating, and vary your calorie ranges (bottom of your range one day, top the next, then somewhere in the middle, etc.) Your body will adapt to what you are doing, so you have to keep it guessing.

keep in mind plateaus happen to everybody AND there are other ways to measure your progress (a tape measure, stamina, energy, lower resting heart rate, etc.)



SERGEANTMAJOR
Posts: 6,397
12/4/12 12:42 P

While I echo the nutrition recommendations I will also suggest altering your exercise programme. Cardio is the least important element in the three part formula for fat loss. The formula in ranked order is nutrition (diet), strength training and then cardio. Doing cardio will improve your cardiovascular system but it can take a long time for you muscles, tendon and bones to adapt to the stress. Building up those things is where strength training shines and actually burns more fat.

To assess your progress use measurements and how your clothes fit and not the scale which only measures the force of gravity at the time you use it. Another tool is to take full frontal and side view photos to provide a before base to assess changes.



JOYHOCK
SparkPoints: (7,255)
Fitness Minutes: (4,840)
Posts: 19
12/4/12 12:35 P

Maybe I should clarify... I do use the sparktracker on my phone for food. I'm normally eating between 1500-1650 calories a day, sometimes a little more, but generally within that range. So, while I don't *always* eat the healthiest food, I keep my calories at a reasonable level. I'm adding in the exercise, and still didn't see any results. I could eat less, but 1200 or 1300 calories seems rather low to me...



PIPERCHICKAB
SparkPoints: (19,146)
Fitness Minutes: (30,017)
Posts: 814
12/4/12 12:27 P

Definitely start using the trackers which are available to you on this site. Eat what you would normally eat for about 1 week, and see what your ranges in terms of calories, carbs, fats, protein and sodium are. If you notice a trend on the high side in one of these then that may be where your problem is. Definitely look into everything you are putting into your mouth.

Also, take some measurements of yourself today, then in about a month do it again. If you are dropping inches then at least you are achieving something. Have you noticed any of your clothes fitting better or feeling looser? If so than you probably have lost some inches, but your diet hasn't allowed for weight loss on the scale.

To obtain regular results you have to be very consistent, and follow everything you are doing. Also make sure you switch up your workout routine a bit, since your body may have become adjusted to the current one. Eg. Running intervals, circuit training, cross fit, strength, etc.



IMELECTRIC
SparkPoints: (13,779)
Fitness Minutes: (9,846)
Posts: 517
12/4/12 12:19 P

I agree, use the nutrition tracker. If you are exercising 3-4 times a week and not loosing, you need to monitor your eating now. You are on the right track. You have the running down pat now add the eating in.



OBIESMOM2
SparkPoints: (61,086)
Fitness Minutes: (40,069)
Posts: 4,472
12/4/12 11:05 A

I understand your frustration. Save yourself some time and aggravation: use the nutrition tracker.

as aggravating as it is, you really cannot outrun a bad diet. Even eating too much of GOOD food will keep you from dropping the weight. For most people this only gets worse with age.

you don't have to be hungry all the time (in fact, you shouldn't be). You may have to change what you are eating to get the nutrients your body needs from the calories allotted. But there are lots of 'high volume' foods that help fill you up. And lots of 'slow to process' foods to keep you satisfied longer.





JENMC14
Posts: 2,707
12/4/12 10:44 A

Weight loss is 80% about nutrition and onlt 20% about exercise. There a saying around here, "you can't outrun a bad diet", and I've found it to be so true. Do you have your trackers set up here? Are you eating in your spark people ranges? In very basic terms, you have to consume less than you burn, calorie-wise. So, let's say you eat 2500 calories a day, but only burn, through BMR and dedicated exercise, 2600, your loss will be very, very slow and hardly noticeable. If you're burning less than 2500, you may have a slow gain, and if you were to eat right at 2500, you wouldn't see a change. Does that make sense? It seems you have the working out thing down (although I'd definitely add in some strength training), so now you need to focus on your diet and what and how much you're eating.

Edited by: JENMC14 at: 12/4/2012 (12:25)


BREWMASTERBILL
SparkPoints: (31,080)
Fitness Minutes: (12,713)
Posts: 4,110
12/4/12 10:40 A

You're not following the spark plan at all. You should be tracking nutrition, every bite. Start doing that.



JOYHOCK
SparkPoints: (7,255)
Fitness Minutes: (4,840)
Posts: 19
12/4/12 10:28 A

Hi All!

Over the course of the last three or four months, I've taken up running and exercising regularly. I've gone from a person who couldn't run .25 miles without feeling like I was going to die to being able to run between 2.5 and 4 miles at a go. I've been exercising three days a week, sometimes four, and I have adjusted my eating (not drastically, but just trying to be more mindful, etc).

All that, over the course of 3-4 months, and I haven't lost a single pound. Not one. In fact, I've actually gained a few pounds.

I'm proud of myself for my fitness accomplishments and am going to keep working at it, adding in weights, etc, BUT, I'm feeling so ineffectual. I feel like I'm not going to be able to reach my weight goal and I don't know what else to do.

I'm 5'5", 162 lbs (as of this morning), and while I look 'in shape' because I carry weight very evenly, I know that I'm supposed to be closer to 145 lbs. I'm starting to feel really demoralized that I've been working so hard and not only have I not seen my weight go down, but it's actually gone up a little bit. My boyfriend says he can see a difference, but I personally can't, and I haven't been taking inch measurements so I'm not sure if I've lost inches.

Any thoughts?



 
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