running/ weight training for 4 weeks no loss

Suggashie2014
Suggashie2014 Posts: 3 Member
in Health and Weight Loss
I am so frustrated- been on a yo yo diet for 3 years (was at 155, up 180, down to 163, up to 189 atm) I started running four weeks ago (10-20kms every week) 5kms every few days, along with strength training for 50 minutes and about 30-40 minutes of cardio every other day . I do see and feel muscle on my arms, calves and thighs and I still weigh the same!
- I guess I can eat less? Been drinking more water than the summer time, Im less bloated and can move around allot more.
- What else could I be doing? Is four weeks enough time to show some weight loss?

Replies

  • malibu927
    malibu927 Posts: 17,562 Member
    It's possible some of it could be water weight from your new exercises, or it can be from eating more than you think. Do you weigh/measure your foods?
  • ana3067
    ana3067 Posts: 5,623 Member
    malibu927 wrote: »
    It's possible some of it could be water weight from your new exercises, or it can be from eating more than you think. Do you weigh/measure your foods?
    This. Or you are not as active as you think and have your energy levels too high and just need to adjust the intake.

    I'm going to guess it's water weight and not weighing food, though.
  • 999tigger
    999tigger Posts: 5,235 Member
    What malibu said. Are you weighing and logging accurately? what is your intended deficit?
    What you consume or dont consume has more impact than exercise.
  • SueInAz
    SueInAz Posts: 6,592 Member
    As the saying goes "You can't outrun a bad diet." It all comes down to whether or not you are eating less calories than you're burning each day. Water intake doesn't affect that. For example, a 5K run only burns about 290 calories for me. It's very easy to eat that much extra in snacks on the sofa while watching TV.
  • SingRunTing
    SingRunTing Posts: 2,604 Member
    Weight loss is mostly due to how many calories you eat. If you're not creating a calorie deficit, you won't lose weight. Most people can't create a deficit without tracking their food.
  • SonicDeathMonkey80
    SonicDeathMonkey80 Posts: 4,489 Member
    Open your diary
  • Suggashie2014
    Suggashie2014 Posts: 3 Member
    ok so it is my eating habits then, I should be logging everything in. I do count calories burned more than I count calories I take in---- boy its an eye opener, thought I could do this weight loss thing on my own- but BIG THANKS FOR THE HELP & ADVICE!!! <3 Ill definitely watch what I eat
  • Liftng4Lis
    Liftng4Lis Posts: 15,151 Member
    Suggashie2014 wrote: »
    ok so it is my eating habits then, I should be logging everything in. I do count calories burned more than I count calories I take in---- boy its an eye opener, thought I could do this weight loss thing on my own- but BIG THANKS FOR THE HELP & ADVICE!!! <3 Ill definitely watch what I eat

    Weight loss is ALL about what you eat, thus they say it starts in the kitchen. Exercise is for fitness and helps with that deficit.
  • malibu927
    malibu927 Posts: 17,562 Member
    Suggashie2014 wrote: »
    ok so it is my eating habits then, I should be logging everything in. I do count calories burned more than I count calories I take in---- boy its an eye opener, thought I could do this weight loss thing on my own- but BIG THANKS FOR THE HELP & ADVICE!!! <3 Ill definitely watch what I eat

    Yeah, it's definitely hard to get adjusted to a new lifestyle, but weightloss is mainly based on your calorie intake. These threads will help you out a lot!

    http://community.myfitnesspal.com/en/discussion/1234699/logging-accurately-step-by-step-guide
    http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants
    http://community.myfitnesspal.com/en/discussion/1235566/so-youre-new-here
  • SueInAz
    SueInAz Posts: 6,592 Member
    edited November 2014
    Suggashie2014 wrote: »
    ok so it is my eating habits then, I should be logging everything in. I do count calories burned more than I count calories I take in---- boy its an eye opener, thought I could do this weight loss thing on my own- but BIG THANKS FOR THE HELP & ADVICE!!! <3 Ill definitely watch what I eat
    I do love me some open-minded posters. A refreshing change from "I know what I'm doing is right even if I'm not losing weight." :)

    Running is great and you should definitely keep it up. Running will give you extra calories to play with and I'm sure you've already noticed the added benefits of increased stamina and fitness. Keep challenging yourself. Also keep lifting weights! You'll retain more lean muscle mass while losing weight and that's a very good thing because it'll keep your metabolism higher. You'll lose weight a little slower as a result but you'll notice that you're shrinking. For that reason, be sure to use the tape measure to judge your progress. It's even more important than the scale.

    I'd think from here you'll want to start logging everything you're eating and drinking. Be sure to accurately weigh (preferable) or measure your food and overestimate calories rather than underestimating them. Be honest with yourself about what you are eating. Then take a good look at what you've been eating and see where you can make some easy changes to reduce your intake to the calorie goal that MFP sets for you. The high calorie/low nutrition foods will be obvious and you'll get the most "bang for your buck" by cutting them out of your diet or at least reducing the frequency or portion sizes of them. Trust MFP and the goals it sets for you. Don't try to be too aggressive with that goal, either. The more you learn about how to eat in a way that you are not hungry but can still lose weight, the more likely you are to keep that weight off once you reach your goal.
  • 999tigger
    999tigger Posts: 5,235 Member
    edited November 2014
    Liftng4Lis wrote: »
    Suggashie2014 wrote: »
    ok so it is my eating habits then, I should be logging everything in. I do count calories burned more than I count calories I take in---- boy its an eye opener, thought I could do this weight loss thing on my own- but BIG THANKS FOR THE HELP & ADVICE!!! <3 Ill definitely watch what I eat

    Weight loss is ALL about what you eat, thus they say it starts in the kitchen. Exercise is for fitness and helps with that deficit.

    Thats contradictory, if exercise helps with the deficit, then it is directly helping with weight loss as well. It starts with how much you eat, but significant exercise can have a significant effect on how much is burned.

    OP you definitely need to log accurately as thats one of the most importnat weapons you have in making and keeping to an effective weight loss plan. In terms of priorities it should come before exercise, it is that important that you start to undestand about your deficit, are able to maintain it and get an idea of how much of what foods your body needs to maintain itself each day. That has long term benefits of readjusting your calorific intake, which should help you keep the weight off.

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