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WADINGMOOSE Posts: 1,044
2/28/12 9:51 A

I was going to say what the others said, but I'll repeat it anyway emoticon

Are you tracking what you eat or just estimating?
Is it possible you're eating too little?
How much weight do you want to lose?
Are you watching your salt intake?
Water intake?
Exercise intensity? Leisurely pace or are you breathing hard and breaking a sweat?

My exercise is usually running or walking, but I really miss swimming. I used to go 1-2x a week at the Y before I moved and it was so great.

MPLANE37 SparkPoints: (65,166)
Fitness Minutes: (35,097)
Posts: 2,166
2/28/12 9:44 A

You say you have been cutting back on your eating. This sounds like a very approximate calorie tracking. Do you measure your food? Without using any measurements, it is very easy to overeat and not notice it. It is next to impossible to consistently lose fat without tracking your caloric intake sufficiently accurately even if you exercise a lot.

KAUDREY318 SparkPoints: (5,672)
Fitness Minutes: (17,393)
Posts: 254
2/28/12 8:18 A

I'd suggest adding strength training, and/or interval training. Walking 3 miles in 70 minutes isn't getting your heart rate up very much. For me, strength training is the key.

MARATHONDAD SparkPoints: (28,046)
Fitness Minutes: (18,075)
Posts: 1,260
2/28/12 8:14 A

you might actaully might not be taking in enough calories with the all the exercising you are doing make sure u are taking in enough calories

SPARK_COACH_JEN Posts: 56,120
2/28/12 7:00 A

You've gottten some good advice already. What is your recommended calorie range and how many calories do you typically consume?

Coach Jen

BAMBI31311 SparkPoints: (12,357)
Fitness Minutes: (8,572)
Posts: 498
2/28/12 4:51 A

Try upping the intensity at which you are training, walk faster, swim faster, really get your heart rate up, try this for 30 seconds at a time, then slow it down for 30 seconds, just keep repeating. If you do this, I guarantee you will start to burn off calories.

MOTIVATED@LAST Posts: 14,170
2/28/12 4:07 A

ACtually, it's pretty common when starting/increasing an exercise program for your muscles to retain water. (It takes 3 water molecules to bond to each glycogen molecule, and this helps deliver energy to your muscles more efficiently).

In the short term, this increase in your lean mass can lead to little change (or even an increase) in the scale, even as you are burning fat.

However, muscle and water are considerably denser than fat (check www.dailyspark.com/blog.asp?post=quiz_how_
much_do_you_really_know_about_fat
for a great photo of this), and typically this shows up as inches lost, even if the scale is being unco-operative. If you haven't been measuring yourself to date, then have you noticed your clothes fitting better?

M@L

VEGGIESPARK SparkPoints: (3,492)
Fitness Minutes: (4,790)
Posts: 177
2/28/12 1:51 A

I wish I could say I had some tips - but sadly I don't ... However it sounds to me like you are doing all the right stuff ... perhaps a little mix up might change the outlook on your everyday ... change the music on your playlist to something you rarely listen to but gets your heart pumping or perhaps make it your goal to park the car as far away from the door as possible on top of all the other great things you are doing. Before you know it all these little things will become habit and totally help you out in the weight loss war.

PS. I think you are doing AWESOME !!!!

VERONICA1252 SparkPoints: (391)
Fitness Minutes: (1,102)
Posts: 1
2/28/12 1:46 A

I have been walking 3 miles (70 minutes) 4 times a week for 5 weeks, swimming backstroke (45 minutes) 3 times a week for 3 weeks and I have not lost any weight yet??? Have been cutting back on my eating, any other suggestions? Thanks.

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