No weight loss occurs.

B

Balder

0
Hello. For the past month, I have tried to lose extra weight by doing daily exercise and eating less foods that contain fat. I haven't even lost a kilo after starting this weight loss plan of mine and I feel little demotivated to be honest...

I am 21 old year male and I weight 88 kiloes and my height is 176 cm. I used to weight 72 kiloes 7 months ago, but during a stressful period I ate lot of candy, sweets (so on...), so obviously after that period I gained a lot weight.

My BMI: is 30%.

In four weeks, I have exercised daily in the gym by doing little strength training and using the treadmill to lose weight. I lose 500-700 calories per day (according to the counter on the treadmill...), but so far I haven't seen any change.

What am I doing wrong, why am I not losing any weight despite exercising?
 
Gidday,
congratulations on making the decision to improve your lifestyle. What are you doing wrong? What are you doing right? Make sure you pat yourself on the back for what you have already achieved and forgive yourself for what you experienced during a stressful period. Wow you have exercised in the gym daily - woah good job!
Eatting sweets, lollies and cakes etc when you feel bagerk is absolutely amazing... but imagine if you could have the pleasure without the consequences? Here's what I do - chop up some fruit (kiwi, strawberies, blueberries) and listen some music and meditate by singing loudly and swearing how **** life is every now again.. singing can really get it out of your system then you can sit down and have something sweet... if you like add greek youghurt with a dash of honey. Another thing I do is get the darkest chocolate you can find ..break it up and freeze it.. then have a square and suck on it.
In terms of exercise.. sometimes your body gets used to a routine and your muscles say 'this is easy i do this all the time'.. it's kind of annoying and not really fair cause you have commited yourself.. i say get your revenge and give your muscles a challenge.. you say you use the treatmill.. maybe mix it up by using the cross trainer twice a week ..it will shock your body in a good way! another thing be patient! :)
Bex.
 
What is your diet like right now? Half of weight loss is done in the kitchen.

Also, don't trust the treadmill counter too much. Those things have no way to provide accuracy of any kind.

If you've hit a plateau, that means that you must change a factor in your routine. Increase the length of intensity of your workout, add some other kind of activity to your day, or, as I said, take another look at your diet.
 
Also don't forget that you will be gaining muscle too.
From this forum I have decided to start taking progress photos could be an added way to go.
Or if you can be bothered use a measuring tape.

And really we can't trust the treatmill counter? :( What about the iphone apps?
 
Balder said:
Hello. For the past month, I have tried to lose extra weight by doing daily exercise and eating less foods that contain fat. I haven't even lost a kilo after starting this weight loss plan of mine and I feel little demotivated to be honest...

I am 21 old year male and I weight 88 kiloes and my height is 176 cm. I used to weight 72 kiloes 7 months ago, but during a stressful period I ate lot of candy, sweets (so on...), so obviously after that period I gained a lot weight.

My BMI: is 30%.

In four weeks, I have exercised daily in the gym by doing little strength training and using the treadmill to lose weight. I lose 500-700 calories per day (according to the counter on the treadmill...), but so far I haven't seen any change.

What am I doing wrong, why am I not losing any weight despite exercising?
Click to expand...

Nutrition makes up 70-80% of your results, with the hardcore gym-goers saying up to 90%. You can lose weight without any exercise if you fix your eating habits. That is how important nutrition is. You mentioned a low fat diet. Fat is an important macronutrient in your diet. I know it sounds crazy, but you need to eat fat to burn fat. You mentioned you are eating low fat foods. Becareful of those foods as they can tend to be higher in carb content. Always read the food labels.
Learn to calculate your macronutrient intake. How much carbs, protein and fats your body needs. Don't cut out one or the other. THEY ARE ALL IMPORTANT and play different, vital roles in the body.

You also mentioned little strength training and more emphasis on cardio. While cardio has great cardiovascular benefits, you should focus a little more on strength training. More lean muscle mass is better in the long term for weight loss as it helps increase metabolism and you will be able to eat more carbs without fear of putting it on as body fat. Carbs gets stored in the muscles and liver.

As mentioned by above posters, calorie counters on treadmills are not accurate, including ones on the iphone, ipad etc.
 
rainbowpugs said:
Also don't forget that you will be gaining muscle too.
From this forum I have decided to start taking progress photos could be an added way to go.
Or if you can be bothered use a measuring tape.

And really we can't trust the treatmill counter? :( What about the iphone apps?
Click to expand...

Newbies or beginners are able to lose fat and gain muscle at the same time. But as your bodyfat % lowers, you will have to make the decision of either sticking to your weight loss program or change to a muscle gaining program. You can't have both unfortunately :(
 
Hi thanks for the replies guys!

In case you want to know about my diet, it consists of fruits, water (1-2 liters), nuts, muesli and beef/chicken. I eat food 4-5 times per day mostly fruits and high fibre breads. I also visit the toilet much more regularly than before, I guess the metabolic rate has increased greatly or something.

So yeah, I checked my weight and BMI... it seems that change has occured despite my initial beliefs. I weight now 87.7 kiloes compared to the 88.9 kiloes from the beginning. And the BMI is now 27.7 as my old BMI index was 30.9. I wonder why is there such a drastic change in the BMI but not in the weight department?
 
HyungJun said:
Newbies or beginners are able to lose fat and gain muscle at the same time. But as your bodyfat % lowers, you will have to make the decision of either sticking to your weight loss program or change to a muscle gaining program. You can't have both unfortunately :(
Click to expand...

What would happen if you did both programs and what is the difference between the two?
 
HyungJun said:
Newbies or beginners are able to lose fat and gain muscle at the same time. But as your bodyfat % lowers, you will have to make the decision of either sticking to your weight loss program or change to a muscle gaining program. You can't have both unfortunately :(
Click to expand...

At the risk of starting another back-and-forth, I just wanna say that you can always lose fat and gain muscle at the same time. Sure, it become tougher as you slim down, but if you have the proper nutritional balance to repair and build the muscles while not storing excess fat, then you're good. I know plenty of athletes who bulked up significant muscle mass while continuing to lower their body fat percentage.
 
Jrahien said:
At the risk of starting another back-and-forth, I just wanna say that you can always lose fat and gain muscle at the same time. Sure, it become tougher as you slim down, but if you have the proper nutritional balance to repair and build the muscles while not storing excess fat, then you're good. I know plenty of athletes who bulked up significant muscle mass while continuing to lower their body fat percentage.
Click to expand...


Hahahahaa :) Sorry, I should have put in 'the average person'.
 
Don't rely too much on BMI. It's incredibly flawed for obvious reasons. Since it only takes your height and overall weight into account, (without differentiating between fat weight and muscle weight) it can result in a tall, lean person having an underweight BMI or a short, muscular person with a BMI saying they're obese.
 
A young man like you who is 21 has a couple advantages when trying to lose weight: gender and age.

In general, men tend to lose weight more easily than women because they have higher amounts of lean muscle tissue and testosterone in their bodies. Also, the younger you are, the easier it is to lose weight because you have not lost lean muscle due to the aging process.

Forget about the calculation of treadmill. This is not the actual rate.

However, you are still advised to lose weight at a slow, steady pace of 1 to 2 lbs. per week.

Here are the couple of ways you should follow:

• Cardiovascular exercise raises your heart and respiration rates to improve function and burn calories for weight loss. Perform cardio five to seven days each week for 30 to 60 minutes to promote significant weight loss.

• Intensity is also important and you should exercise at a moderate to high level. Choose activities that you enjoy such as walking, running, swimming, or even playing basketball or other sports. You are new to exercise so start slowly only three to four days per week for 20 to 30 minutes. Gradually increase frequency and duration for the best results.

• Resistance training raises your metabolism and lowers your body fat. Perform two to three sessions each week with at least 48 hours rest before exercising a muscle again. As you are new to exercise, do two or three full-body workouts each week. Choose one exercise for each major muscle group and perform one set of eight to 12 repetitions.

• You can increase the number of sets to two to three as you become accustomed to exercise. Change your exercises every eight to 12 weeks to avoid a weight-loss plateau.

• Combined with exercise, you also need to make healthy choices in your diet and avoid overeating. You want to eat all of the macronutrients: carbohydrates, protein and fat.

• Choose whole-grain sources of carbs such as brown rice, sweet potatoes and oats. Lean sources of protein such as poultry and fish should be baked or grilled to avoid excess fats.

• Fats are necessary but choose heart-healthy unsaturated fats such as olive and nut oils in moderation. Include lots of fresh fruits and vegetables and consume at least 64 oz. of water each day.


Keep in mind that nothing can achieve by overnight. Just keep up your all hard works.
 
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