Exercising 5 days/week, eating less than 1500 and still not loosing weight. Please help, I'm about to give up.

Hey everyone. I need some serious advice. I started this summer with my mind on loosing weight. At first I thought that exercise alone would do it but quickly I learned that it didn't. I've been learning to run with this amazing program called "Couch to 5k" and receantly I started to log my food intake and try to keep it between 1200 and 1500 calories per day but I still look exactly the same, my pants fit exactly the same way and I actually always feel tired like I should just be in bed sleeping. I don't know what's going on. Please help.

Thanks!

How much do you weight and how long have you been exercising and dieting for?

I have hypothyroidism and I'm tired all the time even though I'm on the correct meds... it's still next to impossible for me to lose weight.  Just a thought.  You also may not be getting enough cals since you are running now, and that could definitely affect your energy. 

I'm 19, 5'6" and 145 lbs. It's actually not even about losing a lot of weight. I just hate having flab all around me, it's like I don't have any muscles and it has been like this since I was a little girl b/c I loved to eat food that was really high in fat. I started lifting 2 times a week for 30 mins and jogging/walking 3 times a week for 20-30 mins.

I never starve myself, I eat when I'm hungry and I keep it under 1500 calories. I just feel like giving up b/c I look exactly the same as I did when I ate whatever I  pleased and my only exercise was walking to class. Why is this so hard?

Oh sorry, I started jogging and lifitng about 8 weeks ago and dieting a couple of weeks ago.

Give it some more time, and make sure you get enough sleep.

I might try to up your calories a little bit for awhile and see if it helps. A girl I know had the same exact problem. She went to get some help with it and they told her that with the amount of activity she was doing, she wasn't fueling her body enough for it. The more weights and cardio you do... the more you gotta eat. Shes now at about 2000 calories a day, and losing the weight at a pretty quick speed (2lbs per week again!!). So that MIGHT be your problem. Also take a look at what you're eating. Missing key nutrients could be the reason you feel so sluggish. If you can't figure it out, i'd make an appt to see a nutritionist.

Personally, I don't think your weight is that off which means it might be harder 'to lose those last 10 pounds'.

Also, if you are lifting then you might be putting on muscle which weighs more than fat. If you are doing all that stuff then I think the only thing you can really look for is a change in your body tone and not necessarily the weight although I bet you start seeing some weight loss soon.

Also, like the other readers said, make sure you are eating right and getting proper rest.

If you've only been counting calories for 2 weeks, then I'd say give it a month before you can expect to see any weight drop.  This isn't a "lose it fast" promise program.


If you're burning 300 calories exercising, try to keep it closer to 1500 everyday, don't go under that number.  1200 is ONLY okay if you're Sedentary.

Thank you all. Yes I'm not that upset with how much I weight but I heard that weight lifting to gain muscle is not really worth it unless you lose the fat that's covering the muscle and that's what I've been trying to do for 2 months with no change. Do you guys know anyother way I can tone my body without having to lose weight? Specially my upper thighs and my butt. Thanks for all the help, I really appreciate it.

I heard a long time ago that the best exercise for your butt is walking.

That could be an urban legend though. It is slow and boring too. Try and google butt exercises, I'm sure it's out there somewhere.

I've been researching for the last hour and still find nothing on it. there are so many weight losing sites online now. I have no idea what to do. I could just go back to my regular diet of 2200 calories a day with cakes and chocolates everywhere and just keep exercising as I do now. Do you guys think I can toned without losing fat?

I looked up your BMR for youe age height & weight..... it claims you need to eat AT MINIMUM of 1500 cal. to 1550 cal. You do as you wish.. But maybe your not eating enough for your body to live on, so it wont give up anything it has stored. Just a thought!

Couple of worth mentioning.

First - Don't get discouraged! If you are eating better now and exercising more then you are already doing great things for your health and body. As time goes on your body will work harder at execise and it will crave healthy foods. Your on the right track.

Second - There are alot of ways you can consume 1500 calories. 15 small healthy 100 calorie snacks consumed all day long contributes to your body goals alot differently than 2-3 higher calorie meals a day. Rule of thumb is to eat healthy as soon as you wake up and then again 4-5 more times during the day. Make sure you eat after exercising. Your body needs it. This routine keeps your body revved up all day long. Are you taking vitamins? Drink LOTS of water.

Third - If you did not have muscle tone to start with then that may be what you have been building for the past 8 weeks. That will weigh more and if you have been only dieting for two weeks you haven't given yourself enough time. Watch the fatigue - you be feeling more energy as time goes on. With enough nutrients, water, exercise and sleep a healthier you is in the near future.

Sorry bout the rant. I am no professional but I am training 5-6 days a week, eating right and have lost 70lbs using this knowledge. It is the most common advise I hear in my gym.

Good luck.

you're really not exercising very much... up everything, cardio 3 times/week for 60 mins, liftin 3 times/week for 60 mins. good luck :)

You're 5'6" and 145 pounds and 19, right? I'm thinking you're wanting to start weight lifting training to tone up the "flab" you think you might have..can't see ya in person, so I can't say you do ;). You might find that starting the weight lifting program, like any exercise program, you'll gain water weight and muscle then lose the fat. Sleep is good! You should be tired by the end of the day after working, but if you're overdoing it in the carbohydrates every day with your calories, you're probably feeling slouchy as well. Carbs are good, but if you're overloading on them before you work out, you may not be seeing the results you want.

Best wishes.

One of the best rear end exercises is hill running, UP that is! Easy walk or jog back down, then repeat. Start with 30 seconds for the up hill for 3 repeats. I would only do these once a week, and only after a thorough warmup of 20 minutes. Try this once a week. You can gradually increase the hill running time and repeats as you get stronger. Its a tough workout so go easy!

Your body will only do what you ask it to do, no more, and it will get very efficient at what you ask of it, ie burn FEWER calories for the same effort/distance. So, shake things up. Run 30 minutes a little faster one day, 45 minutes slower one day, maybe the hill work out another. Add weights/ reps to your routine in the gym. Throw in some cycling, swimming, tennis, whatever. Keep your body constantly "guessing" on where you are headed.

hope this helps, Deb

Hi Evitarolu, 

any update on your progress? I've been trying to lose my guts too i.e. lose body fat. it' been great the first two months ( i lost 2%), but now i'm stuck, and doesn't seem to improve.