HELP! Weight loss struggle :(

[Jade Watton]

Hi! I have been going to the gym since January (4 days a week) and trying to eat healthier but have seen no results so far.
I'm 22, female, 5'3 and weigh 82kg.
Any advice would be greatly appreciated.

 

[Jessica Smith]

How to Set Weight Loss Goals You Can Achieve

Losing weight can be an emotional and trying time for many individuals. Whether you have been ordered by your doctor to lose weight or you have decided on your own that you need to live a healthier lighter lifestyle.

Part of a weight loss and exercise regimen will require you to make goals for yourself. These goals should be both short and long term ones. It is important that you set goals you can reach, be realistic in setting them. Understanding how to set weight loss goals is a vital part of being able to set reachable ones.

There are several different reasons a person wants to lose weight. Take your specific reasons and use those to shape your goals. For example, if you want to lose the weight because you are unable to keep up with your kids activity levels. Your reason for wanting to lose weight and your goal is to have more energy.

Being successful in losing weight depends greatly on the goals you set for yourself. Although it would be nice to lose a substantial amount of weight in one week, the odds are pretty slim. Setting your goals too high will likely cause you to miss your goal and lose your motivation.

Try a goal such as losing 5 pounds in a month is more achievable. Do not set limitations on yourself that are going to make you miserable. For example, if you enjoy having a glass of soda with a particular meal you can still have that one glass. Just make it a rare occasion that you have that particular meal.

Discuss with your doctor the type of diet you should be on. Your doctor might need to modify a diet an exercise routine so it better suits your needs. Sometimes other medical conditions and medications can interfere with specific exercises, this is why it is best that you speak with your doctor first.

Begin losing the weight at a slow pace. If you over do your workout it is possible that you can hurt yourself. After an injury you will need to heal before you can again begin exercising. Therefore, slow and steady is best. When deciding on the best types of exercises you want to do you should consider your target area, if you have one.

Work on that area more frequently but you should also work out the rest of your body so you are burning more calories and stimulating the rest of the muscles in your body. Put together an exercise routine and keep it with your goals. Stick with what you have decided to do.

Taking control of your weight loss starts with a well planned set of achievable goals. Knowing exactly how to set weight loss goals can make or break your weight loss. If your goals are realistic in weight loss amount, dietary needs and exercise amounts you are setting yourself up for success.

 

[Trusylver]

Discuss with your doctor the type of diet you should be on. Your doctor might need to modify a diet an exercise routine so it better suits your needs. Sometimes other medical conditions and medications can interfere with specific exercises, this is why it is best that you speak with your doctor first.

Begin losing the weight at a slow pace. If you over do your workout it is possible that you can hurt yourself. After an injury you will need to heal before you can again begin exercising. Therefore, slow and steady is best. When deciding on the best types of exercises you want to do you should consider your target area, if you have one.

Work on that area more frequently but you should also work out the rest of your body so you are burning more calories and stimulating the rest of the muscles in your body. Put together an exercise routine and keep it with your goals. Stick with what you have decided to do.

Speaking to a doctor can help if you have specific medical conditions however most doctors have very limited training when it comes to diet, a GP is not a good option for dietary advice and a doctor's exercise advice is usually a referral to an exercise professional.

Exercise target weight loss in specific areas, over working a problem area can cause serious health issues with joint injuries caused by muscle imbalances being a prime example. Over working a specific problem area can also have the opposite result to what you are looking for. An example of this is the waist. Endless ab and other core exercise can and do build muscle which is good however all that excellent new muscle and strength will thicken the waistline and you still won't have visible abs because fat loss comes primarily from Diet.



Jade Watton


4 days per week at the gym is great and depending on what sort of exercise you are doing will help with burning a small number of extra calories along with maintaining muscle during a calorie deficit.

You can have a healthy diet but still be consuming to many calories, I would suggest you read through the sticky posts on the forum and then start a thread in the diary section, posting up your meals so you can be given support and more detailed advice.

 

[Omega]

Welcome to the forum.

you can eat too much healthy food. Also some things are higher in calories than people imagine... Muesli and granola are a case in point... People can eat it happily because they view it as healthy - but it can contain a lot of calories...

Try logging the calories in everything you eat or drink for a few days - it may be higher than you realise.

Also - it is beneficial to drink plenty of water.

Check out the clubs and challenges as they can be good for getting ideas of things to work on and staying on track...

Also start a diary, visit other people's diary, see what they are doing and cheer them on. With luck some people will return the favour and visit your diary.

Good luck with your project.