I've gone to the gym 8 out of the past 10 days... I have changed my diet dramatically and havent lost ANY weight. At the gym I usually do 45 minutes of cardio and 15 weights.. (depending if I'm sore from the day before:) ) In the first few days I actually GAINED 3 lbs, but now I'm back to my starting weight, 177. Any ideas on what could be wrong?
10 days is hardly enough time to see results. Don't burn yourself out! What are you eating? If you're eating too much/too little, you won't lose weight, either.
I eat weight control oatmeal for breakfast and a breakfast shake. Something light for lunch (if anything), maybe a 2% cheese stick or light yogurt for snack, then usually a chicken breast with veggies for dinner.
Original Post by hcombs:
I eat weight control oatmeal for breakfast and a breakfast shake. Something light for lunch (if anything), maybe a 2% cheese stick or light yogurt for snack, then usually a chicken breast with veggies for dinner.
Sounds to me like you're not eating enough. How tall are you/how much do you weigh?
keep doing what you're doing for 3 months
and weigh yourself every 2-3 weeks NOT every day
I'm 5'3, 177 lbs. I dont want to eat that much because I see how hard I work to burn calories on the treadmill that I dont want to eat them right back up! This is frustrating because I dont know what to do!
I'm 5'3, 177 lbs. I dont want to eat that much because I see how hard I work to burn calories on the treadmill that I dont want to eat them right back up! This is frustrating because I dont know what to do!
Original Post by hcombs:
I'm 5'3, 177 lbs. I dont want to eat that much because I see how hard I work to burn calories on the treadmill that I dont want to eat them right back up! This is frustrating because I dont know what to do!
I understand this, totally, but if you eat too little, which you are, your body will go into starvation mode and literally hold onto every calorie you eat. Once you start losing you will find that often eating more=losing more. It took me months to realize this.
Original Post by hcombs:
I'm 5'3, 177 lbs. I dont want to eat that much because I see how hard I work to burn calories on the treadmill that I dont want to eat them right back up! This is frustrating because I dont know what to do!
It doesn't work that way. The calories you burn working out are in addition to the calories you burn just existing. I don't know how old you are, so going with 25 and assuming you're somewhat active you're burning somewhere around 2000-2200 cals/day. More if you're younger.
Subtract 500 from that and that's what you should be eating. Crash dieting (which is what you are doing) will result in an initial loss which will then stop, followed by you eating and gaining it back plus some. Read the posts around this forum about what has worked for people. You'll see it's almost always the same thing. Count calories. Eat less than you burn. But no more deficit than 1000 calories.
I'm 5'3" as well and I started around 175 pounds. I'm also 29 (almost 30 so I do my calcs as if I was 30). I eat 1500-1700 cals/day and I'm losing weight. I'm down to 160 now.
Don't get discouraged! We don't gain weight overnight, so it doesn't just come off overnight either. We all want results fast - it's a fast paced world, but remind yourself that real life is not like weight loss television programs. As you start getting in shape and eating right, your body is changing, even if it may not be in the immediate and satisfying way that you want (different numbers on the scale). Try not to rely solely on those numbers to validate your hard work, because you may be setting yourself up for quitting if they aren't where you think they should be. Take it easy and don't push yourself too hard with the exercise or you will burn out. Don't under eat - follow the CC calorie guidelines and pace yourself.
Based on my experience, I would say that weighing yourself a lot can be discouraging, since your weight will fluctuate from day to day and it's easy to put too much stock in those numbers rather than in making healthy and sustainable changes that will lead to gradual and lasting weight loss. Weigh yourself once every few weeks or once a month. In the interim, try to focus on how you feel and on taking care of your body (not punishing it) and you will see the results - that's a guarantee. If you really need numbers to prove that your body is changing, you may want to take some measurements every month or so. You can also go by how your clothes fit. Just don't give up!
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When you first start working out, your muscles retain water. That could definitely account for the increase you saw on the scale, and it can take a week or more to disappear. Plus, weight can fluctuate by several pounds from day to day, so you can't expect to see weight loss on the scale for a week or two.
Not eating enough and especially skipping meals in the hope of losing faster is just setting yourself up for failure - it will lead to rebound binging, yo-yo dieting, and may lead to serious health problems. If you want to keep the weight off and be healthy, it's not worth it.
RELAX! This is not a contest. Or Biggest Loser. You need to work our sensibly and eat sensibly. Extreme changes are not sustainable. As someone else said, just reduce your calorie intake by 500 calories a day. Work out 30 minutes a day, maybe 5 days a week. Don't weigh yourself more than once a week. The weight will come off, maybe not as fast as you'd like it to, but 2 lbs. a week is considered normal and desireable. Too much weight training will result in muscle mass increase, so you may not initially see a drop. Just keep at it. I am 56 and have had trouble losing all my life, I need to drop 150 lbs. So far, I have lost 23 in 12 weeks. Seems like NOTHING for all the effort and time that I have invested, but another 12 weeks from now, it will be almost 50 lost. Baby steps, but in the right direction. At least you have stopped gaining!
Persevere! I started the same way. There did not seem to be any results for the first two weeks and then suddenly there was some good results. Just don't stop. I am doing the same thing as you....cardio, weightsl, calorie counting....this all works just keep going.
The hard truth is that you are losing patience faster than losing weight.
You say that you have changed your diet drastically, but you don't say how or whether you are counting calories and weighing and measuring your food. I for one was very very surprised at how many calories I was really consuming once I started doing a real, conscientious count. You can go from fast-food-fiend to health-food-junky and still be eating the same amount of calories. They say that 6 pack abs are made in the kitchen, not the gym.
Also, you might want to rethink the cardio. There is a growing consensus that says that cardio is unhelpful and maybe even counterproductive to weight loss goals. For me, this is true.
First of all 10 days is too short time to get any astonishing results. Actually these dramatically changed diets will not make you lose fat in the long run. The problem is that these diets take too much energy from your body. The ONLY way to lose fat with diets is by eating the right foods in the right amounts and in the right time and it sounds complicate on the first, but after a little time the body accepts it as a routine and it becomes really easily. Find out about this program here: http://zthfatloss.zthfitness.hop.clickbank.ne t
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