When I exercise I don't lose any weight at all HELP!!!!!!

cherylrb00

I have been working hard and haven't lost a pound yet. I was not going to exercise this week to see what happens again but I feel guilty cause I actually enjoy it. I started out weighing 178 and now 166. But the only way I got to this point is when I did not exercise for a week. HELP!!!!!!!
Hello im new to this so not sure if I'm commenting in the right area. But it seems as if I do not lose weight when I exercise. When im not exercising I drop up to 6 lbs in a week. I have been dieting for over 2 months and I started with Weight Watchers but found you guess and it still has been the same result. Im currently doing 30 day slimdown by Jillian Michaels. And 2 to 3 times a week I do Hip Hop Abs. Before that I was doing treadmill. Please help. My diary is open to ALL suggestions. I also read I could be doing the wrong workouts that are too intense cause my HR to climb out of the fat burning mode for weight loss please respond.

CaitlynsMom88

I'm no expert, but the easy answer is that you're not eating enough calories...Do a calculation for your BMR (google it), it's your metabolic rate. It tells you how many calories you should consume based on your height/weight/age. It looks to me like 1200 is just not enough calories to sustain your body.

tinkbaby101

How often are you weighing yourself?

It looks like you're eating back at least some of your exercise calories (which is good) while still maintaining a deficit (which is also good). After an intense workout, you may have some water weight for a day or so. You may also be gaining muscle while you lose fat, which is why the number isn't moving on the scale. Are you noticing any other differences? How are your clothes fitting? And how long have you been working on your diet & exercise? Because the easy answer is actually to be patient.

jodymaro1

I find that cardio is only good for the heart, 20 minutes 3x a week. I believe that cardio burns too much muscle away! Instead, weight train instead 5x a week, take a protein shake, eat more fiber and protein rich foods, eat your vegies, and drink 8 glasses of water a day. If you want tips on how to weight train, whether to tone, build lean muscle, or build large muscle, message me or add me. I'm experienced in this area and would be glad to help in any way.

amybg1

You're not eating enough for one, as previously mentioned calculate your BMR and TDEE you should at the very least be eating at BMR. The bit about water retention is also correct, after a hard workout you'll retain water for at least a day, maybe 2, Have you also figured out your body type if you're trying to lose inches/fat? BodyBuilding.com has a quiz which is useful to at least figure this out if you answer honestly - like anything else it's no magic pill but will tell you the ranges in which you should try and keep your macros at.

First I'd try to up the calories and see how that works - when I first started I was eating 1750 and only lost maybe...3-4 pounds before stalling, after it was suggested I up my calories I did so at 1900 and lost another 10 pounds and I'm down to 1850 now

brianpperkins

I find that cardio is only good for the heart, 20 minutes 3x a week. I believe that cardio burns too much muscle away! Instead, weight train instead 5x a week, take a protein shake, eat more fiber and protein rich foods, eat your vegies, and drink 8 glasses of water a day. If you want tips on how to weight train, whether to tone, build lean muscle, or build large muscle, message me or add me. I'm experienced in this area and would be glad to help in any way.

It only "burns too much muscle away" if you live in mythology. In reality, it doesn't.

daybehavior

OK there's a whole bunch of things going on here.

First, when you exercise your body may retain water to repair itself which may mask weight loss. These losses you describe when you're not exercising are attributable to your body getting rid of the excess water since it is no longer stressed out and no longer needs it.

Second, the "fat burning zone" thing is a myth.

Finally, if you are truly not losing weight then you are not in a deficit. NO ONE gains weight or loses nothing from "not eating enough". It's physically impossible. You also don't lose fat and gain muscle at the same time. You may need weigh your food, correct measuring devices and track as accurately as possible.

Missymouse75

I feel your pain honestly! I feel like I am going through exactly the same and will follow the answers on this thread with interest!!! Personally I think if I stick at it, log food consistently and accurately, carry on exercising, then in time I will see results - It would be impossible not to see a difference. I was tempted to not bother with exercise too (I'm doing home dvd's) but deep down I don't think that's the right answer!!!

Missymouse75

OK there's a whole bunch of things going on here.

First, when you exercise your body may retain water to repair itself which may mask weight loss. These losses you describe when you're not exercising are attributable to your body getting rid of the excess water since it is no longer stressed out and no longer needs it.

Second, the "fat burning zone" thing is a myth.

Finally, if you are truly not losing weight then you are not in a deficit. NO ONE gains weight or loses nothing from "not eating enough". It's physically impossible. You also don't lose fat and gain muscle at the same time. You may need weigh your food, correct measuring devices and track as accurately as possible.

Thank you I will focus on this great advice!

TavistockToad

If you want tips on how to weight train, whether to tone, build lean muscle, or build large muscle, message me or add me. I'm experienced in this area and would be glad to help in any way.

i'm interested to know what the difference is between building lean muscle and building large muscle?

wifeymou1112

This happens to me but you just got to push through it! I lost 10lbs in 8 weeks from diet alone. Decided to exercise and gained 3lb.

The battery on my food scale died. So i replaced it with the battery from my body weighing scale. I haven't weighed myself for a few weeks. I continue to work out and have upped my calories to a set amount each day to remove myself from the "I've exercised, i can afford to eat..." mentality

I took measurements and there has been no change.

The changes I do notice are: I can do more of each of the exercises from the circuits i'm doing (Insanity) (in and outs before i could do barely any!!)

I can make it through the whole workout without feeling like i'm going to die

I can get through the intital warm up without stopping - increasing my speed each time (i used to have to stop more than once to get my breath)

I can tense parts of my legs that i never thought i ever had any control over.

These are the things we should be focussing on. Not what the STUPID scale tells us!!

And my clothes... They feel tighter :-( but i just got to tell myself that it's worth it... because every one else gets results, i will too i just need to stick with it.

What's the alternative? diet alone is boring. Working out is fun :-D

MadandSoph2

AMEN!!!!! My trainer always says.......gain before loss, especially in the beginning! Vanity set aside, we are all doing ourselves a huge favor my keeping our bodies strong and mobile.......ever since I changed my thinking to that, it has all been much easier!

erickirb

If you want tips on how to weight train, whether to tone, build lean muscle, or build large muscle, message me or add me. I'm experienced in this area and would be glad to help in any way.

i'm interested to know what the difference is between building lean muscle and building large muscle?

Deficit vs. surplus in calories?

slk_5555

My only exercise at the moment is walking....lots of it & I'm using my fitbit to get an accurate idea of calorie burn. I also find that when I do any other exercise, my weight loss stalls. I recently did Jillian Michaels 30 day shred - I was doing it for 2 weeks & lost nothing. As soon as I stopped doing the DVD I started loosing again. I would really like to carry on with the DVD, but for my own sanity right now, I need to see some weight loss on the scales. I have also had this problem in the past - I just cant seem to get the balance right.

Since getting the fitbit & simplifying weight loss to cals in V cals out - I have consistently lost weight. I'm a bit reluctant to start experimenting now with different exercise & risk weeks of no weight loss again. I weight everything I eat & track carefully. I am also very conscious of not over estimating cals from exercise.

cherylrb00

Slk_555th everything u have said is so true. To all, yes I measure my food with measuring cups and I have a food scale. I also had the same problem with Jillian but I loved it. I was on day 15 and noticed changes in clothes but sanity wise my mind is still telling me what im doing is correct. On my profile I picked sedentary because I have a sitting job. But I workout 5 to 6 times a day and at the minimum 3 to 4 times a week( and the minimum only happen maybe once in a month) should I change this to moderate which would require me to eat more. All of the comments are quite confusing because its like a boxing match between the answers and when u get to the very last answer u still have no clue. Im very thankful but dont know the direction to take. I eat everything I logged even the gum I chew.

diannethegeek

Slk_555th everything u have said is so true. To all, yes I measure my food with measuring cups and I have a food scale. I also had the same problem with Jillian but I loved it. I was on day 15 and noticed changes in clothes but sanity wise my mind is still telling me what im doing is correct. On my profile I picked sedentary because I have a sitting job. But I workout 5 to 6 times a day and at the minimum 3 to 4 times a week( and the minimum only happen maybe once in a month) should I change this to moderate which would require me to eat more. All of the comments are quite confusing because its like a boxing match between the answers and when u get to the very last answer u still have no clue. Im very thankful but dont know the direction to take. I eat everything I logged even the gum I chew.

I answered you on your other thread. http://www.myfitnesspal.com/topics/show/1295060-when-i-exercise-i-dont-lose-weight-help

In case you're not aware, it's against the community guidelines to post the same topic on multiple boards.

mdcoug

Slk_555th everything u have said is so true. To all, yes I measure my food with measuring cups and I have a food scale. I also had the same problem with Jillian but I loved it. I was on day 15 and noticed changes in clothes but sanity wise my mind is still telling me what im doing is correct. On my profile I picked sedentary because I have a sitting job. But I workout 5 to 6 times a day and at the minimum 3 to 4 times a week( and the minimum only happen maybe once in a month) should I change this to moderate which would require me to eat more. All of the comments are quite confusing because its like a boxing match between the answers and when u get to the very last answer u still have no clue. Im very thankful but dont know the direction to take. I eat everything I logged even the gum I chew.

What kind of exercise are you doing that you have enough time to do it 5-6 times a day, all while also having a job?

cherylrb00

Read my above comment and you will see what I do. Im not one to make a excuse because i have a job and children. I dont care how late it gets I get it done. I feel like you are insinuating that I am lying and if so to answer that: I dont have the time or the patience to be sitting her on MFP wasting time lying. You make need to word this a little differently unless you are trying to offend me. And guess what im at work now and I am replying to you. There is always a way to get things done. Its called being a MOTHER. Also no I did not exercise Monday nor yesterday because if you read above I am concerned that when I work out I do not lose weight but when I dont I do lose. So im reevaluating my process if that is ok. There enough said. Dont judge me until you have taken a look at yourself. Come correct or dont come at all.

cherylrb00

Thank you. I didn't know. Thanks

mdcoug

Read my above comment and you will see what I do. Im not one to make a excuse because i have a job and children. I dont care how late it gets I get it done. I feel like you are insinuating that I am lying and if so to answer that: I dont have the time or the patience to be sitting her on MFP wasting time lying. You make need to word this a little differently unless you are trying to offend me. And guess what im at work now and I am replying to you. There is always a way to get things done. Its called being a MOTHER. Also no I did not exercise Monday nor yesterday because if you read above I am concerned that when I work out I do not lose weight but when I dont I do lose. So im reevaluating my process if that is ok. There enough said. Dont judge me until you have taken a look at yourself. Come correct or dont come at all.

Holy cow, calm down, I wasn't trying to insinuate anything. I was just trying to figure out if your exercise calorie count was off. I saw that you're doing exercise DVDs, but missed the other workouts you're fitting in to your day. I'm not following your day 24/7, so I was trying to get more info. to provide helpful feedback. But instead I'll go back to spending my time with my full-time job, kids, soccer practice, gymnastics, girl scouts, making dinner and working out every day.

Chieflrg

I find that cardio is only good for the heart, 20 minutes 3x a week. I believe that cardio burns too much muscle away! Instead, weight train instead 5x a week, take a protein shake, eat more fiber and protein rich foods, eat your vegies, and drink 8 glasses of water a day. If you want tips on how to weight train, whether to tone, build lean muscle, or build large muscle, message me or add me. I'm experienced in this area and would be glad to help in any way.

It only "burns too much muscle away" if you live in mythology. In reality, it doesn't.

Agreed. If one eats enough protein per LBM you will not burn too much muscle.

Protein shakes are for those who have problems getting protein in their system which the OP hasn't stated having a problem with as of yet.

Toning isn't something you do via weights, its a look and result of losing fat through you diet and revealing muscle that you already have.

Building lean muscle vs building large muscle? What exactly are you talking about? SMH...

JoRocka

I have been working hard and haven't lost a pound yet. I was not going to exercise this week to see what happens again but I feel guilty cause I actually enjoy it. I started out weighing 178 and now 166. But the only way I got to this point is when I did not exercise for a week. HELP!!!!!!!
Hello im new to this so not sure if I'm commenting in the right area. But it seems as if I do not lose weight when I exercise. When im not exercising I drop up to 6 lbs in a week. I have been dieting for over 2 months and I started with Weight Watchers but found you guess and it still has been the same result. Im currently doing 30 day slimdown by Jillian Michaels. And 2 to 3 times a week I do Hip Hop Abs. Before that I was doing treadmill. Please help. My diary is open to ALL suggestions. I also read I could be doing the wrong workouts that are too intense cause my HR to climb out of the fat burning mode for weight loss please respond.

1.) weight loss does not come from exercise.
2.) Weigh loss comes from a calorie deficit.
3.) Exercise can HELP with a calorie deficit if you are monitoring what you are eating to help facilitate a deficit.
4.) Exercise helps maintain muscle mass so you aren't losing fat AND muscle.
5.) Exercise facilitates water retention- which manifests itself in size/weight "gain" or none loss. this is not muscle mass you have built- just water retention from your body reacting to micro-tears.
6.) Anything worth doing takes time and energy- and commitment. And time? did I mention time?
7.) Slim down and hip hop abs are cardio
8) Highly recommend doing a weight training program

I find that cardio is only good for the heart, 20 minutes 3x a week. I believe that cardio burns too much muscle away! Instead, weight train instead 5x a week, take a protein shake, eat more fiber and protein rich foods, eat your vegies, and drink 8 glasses of water a day. If you want tips on how to weight train, whether to tone, build lean muscle, or build large muscle, message me or add me. I'm experienced in this area and would be glad to help in any way.

I'm not sure I would follow this persons advice- lean muscle isn't a thing- and large muscles only come from bulking and eating a calorie surplus. also you don't need to weight train 5 days a week. And cardio doesn't burn muscle. So I would proceed with caution on the "befriending thing"

Well do that. And while your at it find the time in your busy schedule to learn how to ask a proper question. Your seem to be so busy you should have been able to answer it yourself then. Go ahead continue to comment how you would like but expect no reply. I have spent enough negative energy on you already.

unbunch your panties.

we are trying to help- and we need to have a clear idea of what's going on. In order to help- we need a clear picture of what's going on- which means we have to ask questions and under stand. Relax. all is well in the world.

cherylrb00

I am calm. I just didnt see what me having a job had to do with me working out 5 to 6 times a week. Now when he explained why he asked that made more sense than the first question. Come straight out with the real question. Thats all im saying. Didnt know you had to have a certain job to work out 5 to 6 times a day. Its ok all is well. Thx

__freckles__

Very simple answer to all of this. I took a look at your diary and you are not weighing all over your food. You are eating more than you think.

daybehavior

You better watch out. Look what happened the last time she *thought* someone was accusing her of lying O_o

cherylrb00

Don't pay him any mind im open to positive feedback. Please tell me what you are see because I thought I was.

krysannboggs

Slk_555th everything u have said is so true. To all, yes I measure my food with measuring cups and I have a food scale. I also had the same problem with Jillian but I loved it. I was on day 15 and noticed changes in clothes but sanity wise my mind is still telling me what im doing is correct. On my profile I picked sedentary because I have a sitting job. But I workout 5 to 6 times a day and at the minimum 3 to 4 times a week( and the minimum only happen maybe once in a month) should I change this to moderate which would require me to eat more. All of the comments are quite confusing because its like a boxing match between the answers and when u get to the very last answer u still have no clue. Im very thankful but dont know the direction to take. I eat everything I logged even the gum I chew.

You say you workout 5-6 times a day. I am curious, how long are your workouts, and what do you do during them? Because if you're seriously working out 3-6 hours a day, you should probably be eating a TON more protein and calories in general.

KeepGoingKylene

our stats look very similar including amount of exercise and i eat more than you do and lose quite consistently so i would say figure out your tdee and go with that number less about 10-15% and eat that amount.

__freckles__

Don't pay him any mind im open to positive feedback. Please tell me what you are see because I thought I was.

Great, cuz I'm not trying to criticize, I'm trying to help you figure out what's wrong. So be honest - do you actually use your food scale for everything? These are just some things that stuck out from yesterday's diary that don't look weighed out.

Quaker - Quaker Original Life Cereal, 3/4 cup
Albertsons - Hamburger Bun, 1 Bun
Artic Zero / Corrected - Chocolate Peanut Butter Ice Cream, 1/2 cup
Walmart - Tilapia Filet, 1 oz. (seriously - you ate exactly 1.0 ounce of tilapia? That's like one bite.)
Michigan - Golden Delicious Apple (Total Cal), 1 large apple

ETA: And you stated earlier that you used measuring cups. Those should only be used for fluids. Everything else should be weighed out in ounces or grams. Otherwise you can underestimate your portions, which is what I think you are doing.

Thoughts?

JoRocka

and while we are be clear.

Explain your work out process in detail for us again- there seems to be confusion- 5-6 times A DAY- or 5-6 times A WEEK?

and how would you describe the sessions
cardio x %
weight x%
light- moderate-intense?

Chain_Ring

I got nothin'..........