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Help, I'm not losing weight!
I have been dieting and working out for about 2 months now. 1 month ago I quit smoking and really stepped up my workouts. I am running 2.5-3 miles 3 days per week and doing 45 minutes of yoga or pilates twice a week. I am eating 1200-1400 calories per day. I haven't lost a pound... And I'm frustrated! Any suggestions???
Thu. May 25, 1:26pm
you could be gaining muscle which means your weight would stay about the same (as you lose fat, it would be replaced by the muscle which weights more).
How much do you weigh? 1200-1400 calories a day may be too little for your body's needs. If that is the case then your metabolism will have gone into a "starvation mode" where it slows down because it thinks you are at risk. You would need to up your caloric intake for a little while to get your metabolism back in sync again.
If 1200-1400 calories truly is okay for your body, then you have to ask yourself are you really sticking to that plan? Have you been going over your calorie limits for the day on a regular basis? Even little bits here and there? Sometimes we lie to ourselves about how much we really are eating.
Also, be patient, some of us have more trouble losing weight than others! If you have very little weight to lose in the first place, it takes a lot more work than someone who has a lot of weight to shed (at least initially). Be honest with yourself, be patient, don't get discouraged and see a nutritionist or a personal trainer you trust who can map out a plan for you and calculate you exact caloric needs. Good luck!!!
Thursday, May 25, 2006, 1:51 PM
some ideas from another slow loser
1. add weight training, and be aggressive about it (move up to heavier weights as soon as you are able)
2. Are you drinking enough water?
3. Change it up a bit with your running. Add in intervals (sprints) once or twice a week, alternate running w/ walking another. Keep your body guessing what is coming up next.
4. Be patient and don't quit. Even if you are not losing, your body is changing and getting healthier.
Thursday, May 25, 2006, 3:43 PM
first of all, congratulations on quitting smoking and making healthy choices! that takes alot of strength and perseverance. plus your body will thank you!
about the weight loss thing...
- like the previous poster said, vary your routine as studies show this helps with weight loss & can do more than a steady workout. intervals are your best friend!
-make sure you are sleeping enough and letting your body rest & heal after working out. this is really important! i just read an article on how women who get less than 5 hrs of sleep per night gain weight as compared with those who get 7. i'll link it below.
good luck, and remember that your overall health is drastically improving, even if the # on the scale isn't dropping. we're all pulling for you here at PT!
Thursday, May 25, 2006, 6:07 PM
Thanks very much for all the support today!
To answer some of the questions, I am 5'5 and weigh 137 pounds. I don't have a TON to lose but a good 15-20 would be great. I honestly don't know how many calories I should be eating per day but I never go above 1400. If I eat something fattening I tend to make up for it with smaller meals for the rest of the day. SOMETIMES a day ends up closer to 1000 which I know is too low. I am dedicated to logging every single thing I eat everday which helps motivate me too. I average about 64 oz of water per day, especially a day after running.
Thursday, May 25, 2006, 6:30 PM
I found a great resource online for calculating how many cals you need, and how many you should take in to lose weight, at www.jimkaras.com. Use the "weight calculator link at the center of the page. It's free! :)
Friday, May 26, 2006, 1:22 PM
i have to ask: Are you measuring your portions? I know quite a few folks that just eyeball them and quite frankly without measuring you could easily be slipping in a extra couple hundred calories a day which can stall or slow your weight loss.
I started out and measured for a month solid every bite and now I still periodically do because eventually you just let those helpings get a little bigger and a little more until you are sabotaging yourself. That was the thing that quite a few folks around here (me included) count as the largest single change that helped them lose weight.
It sounds like you're definitely on the right track and you know what you should be doing, so I would expect any changes to simply be adjustments to what you already do. Keep up the good work!
Friday, May 26, 2006, 3:02 PM
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