why am i not losing any weight?

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working out

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Hi...I am new to the forum. Today marks the 30th day of my exercise routine. I have a pretty rigorous routine (so I thought!), but it seems like I am still the same size as I was a month ago. Has anyone else had this same experience?

I weigh 146lbs and I am trying to lose 15lbs so I can fit into my clothes and feel better, too. I thought I could lose at least 5 lbs or so in a month...but this has not happened.

Since I joined the gym a month ago, I work out:
- 2hrs for 3- 4 days a week (1hr elliptical, 1hr weights)
- 1 hr 4 days a week (cardio: either walking or tennis)
- Pilates 2x a week

I eat about 3 meals a day...(of course I do eat chocolate snacks and most of my meals are eaten out at restaurants.) I should probably change this, but perhaps I should just start eating healthier? I would say I eat about 1600 calories a day. (some days a little more, some days less)

Or maybe I should keep working at it and see where I am in another month?

Anyone have any suggestions for me?

Thanks:)

- Frustrated in Seattle
 
(of course I do eat chocolate snacks and most of my meals are eaten out at restaurants.)

----

That could very well be why you're not losing. Also, you're eating 3 meals a day, but you should get in 5 or 6 small meals a day.
 
I agree with ocire - start a food diary and keep track of everything that goes in your mouth for a week.. It could be that you are just consuming far too many calories than you should be - or far less (especially with the high intensity workout you are doing).

Both what you expend through exercise and what you put in factor towards weight loss....

If you post your foods here, someone can help you figure out calories taken in =)
 
Ok thanks for the advice...:)

I have never been one to stick to a diet, and I love to eat! It's just part of my lifestyle...eating out and such! So I figure just eating LESS of everything will definitely cut back the calories if I am eating way too many of them (which may possibly be the problem!). It's difficult eating healthy when everybody around you loves to eat out as well. I'm not sure how everyone does it...!

I think once I'm out on my own again in a few months, the temptations of dining out all the time will be much fewer...hopefully:rolleyes:
 
My opinion for you is that you are gaining muscle with the amount of exercise you are doing. Also you need to make sure you are eating enough food with that amount of exercise. I also agree with the other posters in saying eating 4-6 mini meals a day is best instead of 3 meals.

Have your body fat checked and that will tell you how much of your body is muscle and how much fat. Otherwise you will not know if you are gaining muscle WHILE losing fat which if you were, the scale might not budge even though your body composition is changing.

I hope I made some sense! Keep up the exercise! ;)
 
Thanks for the input, KrazyKat! Yes, I have thought about that...muscle turning into fat. I just don't feel any thinner than I did when I started a month ago! I certainly feel like I have much more energy now that I've been going to the gym. Can you usually tell when you are not eating enough calories to compensate for the exercise? Because I feel great! (except for the chubby tummy ;)
 
I think it's hard to see weightloss or change on yourself because you see the change daily but it's so small each time you can't tell. People that haven't seen you in awhile will notice. I've lost 34 pounds and still feel like I look the same, though I've gotten compliments from people. :) The only reason I know I've lost size is because of my pants getting loser! xDD
 
working out said:
Can you usually tell when you are not eating enough calories to compensate for the exercise?
Click to expand...

Then you may be eating enough, maybe log your food for 3 days and then get an average of what you are eating per day. 1600 sounds like a good amount for you, just see if you are getting that most days.
 
It looks like your diet is holding you back from your goals. I'd suggest you figure out what your daily calorie intake for fat loss is, then spread those calories over 5-6 meals per day.
 
If I'm reading this right, I don't think you are getting in 1600 calories a day, especially if you're taking in chocolate, AND eating out a lot.

A couple examples: A single Cadbury Cream Egg is 175 calories, and a bag of chips is about 300. A Big Mac Meal with regular fries and a pepsi is about 1000 calories on its own! A full restraunt meal, with starter, entree, side, and desert can easily push 2000 calories.

So like everyone has said - write down everything you eat! You may be eating a lot more than you realize, and loving food is not an excuse. You can eat the foods you like, but you do not have to give in to every tiny craving that you have! Even reducing the portion sizes will help. And this is just my opinion, but you can't blame others for YOUR eating habits. They aren't shoving the food down your throat, you have every right to say "I'm done now."
 
Hi working out, how's it going at the gym? Your story struck a chord with me. I'm close to your weight and have had a similar experience.

I started working out A LOT at the Y last fall, and for 4+ months I didn't see the progress I expected for the time I put into it. After the New Year I started a walking/jogging program on my own - outside, and have seen much better results. I don't think I was challenging my body enough on the machines.

One thing I'm now considering is hiring a trainer for a session to have them look at what I'm doing and help me to tweek it a bit.

And honestly, our family ate out all the time. It's hard to believe how many calories are in most restaurant food choices. Even salads can have tons of calories. I love eating out, but forced myself to eat in more - where I can read the labels and really start to see how many calories I'm taking in. After doing that for a few months, I really do have a better feel for calories now when we do eat out. Sometimes I even look up menus online for my favorite restaurants to check out the caloric content. I love to eat. I am a social eater. One of my favorite things all these years has been to eat with family and friends. Maybe another idea is to see a nutritionist - not someone to dog you for your choices, but to further educate you and to help you find choices you can live with.

Good luck and I hope to see you post again.
 
Hi there,

I had a similar experience to you, was working out effectively but didn't really change my eating habits....I liked to snack...I didn't lose a scrap of weight and actually gained weight:eek:

I started writing down what I ate and the calories were staggering...

I completely cut snacks and eat about 4 sensible meals a day now and averaged 1100 - 1400 calories in a day....now I am losing about 2.2lbs a week so that is great!

Changing up your exercise also works wonders as your body adjusts itself to cope with your routine, therefore you need to alter it now and then...
 
Try going to and create an account. Then daily, input what you eat, and you can visually see what your intake is..it shows ur carbs...fats n proteins. It helps me control my intake of calories. N it tells me if im eating too much carbs or fats. It has helped me a lot! Give it a try.
 
Hey Frustrated in Seattle,

Wow, 2 hour workouts! Your body is probably screaming to recover. Can you say "overtraining"... Two main things to help you start losing are:

1. Reduce your workouts to a max of 45 minutes.
2. Eat at least 5 small meals per day.

Your workouts should not go over 45-60 min. After about this time, your testosterone levels (women do have some of this hormone) go down radically and anytime spent in the gym after this, is pretty much a waste. Remember two main rules, "short and intense". Get in the gym, hit the workout hard and get out. Let you body relax, recover and grow.

In terms of diet, eat small nutrient dense meals and make sure to include a high quality protein at each meal. Try to eat every 3 hours and drink a lot of water throughout the day. Follow these key rules and your weight loss should kick start :)
 
I'm going to have to agree with most everyone here and say that it sounds like your diet is what is holding you back. When I was at my goal weight years and years and years and years ago I found that I was able to eat what ever I wanted, treats, chocolate, restaurant foods, larger portions you name it as long as I did an intense work out running, swimming weight training etc.

My weight did not change for the longest time and it appeared as though I was maintaining my weight loss well. However my very intense exercise program slowly became a nusance and eventually fell to the wayside. I began doing less and less but my eating habits did not change. I ended up gaining all the weight I worked so hard to lose and then some. I guess my point is that unless you change your eating habits you will become phycally strong but your weight won't likely change.

Also did you take your measuments before you started? Chances are you probably lost inches. Working out like that has got to change your body in some way. Sometime the scale won't show a change but your body will. Do your clothes feel any different?

I sure can understand your problem with restaurants. I struggle with dining out. My husband and I are.. were weekend diners.

I wouldn't stop dining out all together right away but maybe work hard through the week and select one night only where you go out with your friends and enjoy yourself without the guilt. Then go right back to your healty eating program.

You may have heard this before but instead of living to eat....eat to live. I know it's a barfy 'catch phrase' like it's not a diet is a way of life, but it does make some sense.
 
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Stubborn Weight Loss!

I see that your commitment level is strong so first thing you should look at is your nutrition. Eat 5-6 meals a day, drink lots of water, eat low glycemic foods, and have breakfast the largest meal of the day and your dinner should be your smallest meal with less carbs. Next, look at your intensity of your workout and I urge you to look more closely at a HITT program for maximum fat burn.

Good Luck!
 
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Can I suggest looking into the Ebook "Burn the FAt, Feed the Muscle"., Did wonders for me and other people I know. It's got all the information in it you need to understand how to lose weight and break through plateaus along the way. Check it out at

Awesome book!
 
I was told that you need to let your muscles relax for a day in between training. I weight train one day and cardio the next. Gives my muscles a break. As for the 5-6 small meals a day, I totally agree. You need to give your metabolism a boost. Make your body burn it as fast as it gets it. You are doing great. You have the motivation part down pat and that is a very good thing.:)
 
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