Some of the reasons why people don't lose

beachlover317 · August 2012

Great reminders! Thanks .

ninerbuff · August 2012

show previous quotes

1. Inconsistency- Lack of being consistent on calorie intake, especially on the weekends. A couple of days of splurging (unless you're staying within your calorie deficit) WILL impede your progress.

2. Doing the same old same old- Continuing the same workout that you did 6 months to a year ago. The body adapts to routines. Unless you challenge it, it will adapt to workload. Try changing it up after a month, 8 weeks max.

3. You don't have much to lose- You can't lose if there isn't much to lose. And if you're shooting for a pound a week with just 5lbs- 10lbs to lose, then it probably won't happen. You're much better off going for 1/4 to a 1/2 pound loss a week. Adjust your deficit for that.

4. Not eating enough- Trust me when I say your body isn't stupid. It's sole purpose is to do what it need to to survive. Part of that is conserving enough energy for regular function. If you don't supply enough calories, it will lower metabolic rate. Don't just think eating the minimum is the ONLY way to lose.

5. Lack of rest/sleep- A killer. Body and mind need time to recover. Less than 5 hours a night is more than likely impeding your progress.

6. New to training- Anyone new to exercise will more than likely gain a few pounds in the beginning due to water and glycogen retention. It's natural and common.

7. High expectations- thinking that just because you're on a 1000 calorie deficit a day, that a 2lbs loss is GUARANTEED. Weight loss isn't linear. Again, your body is much smarter than you think and will do what it needs to do to survive. Look to just losing 1% of your body weight a week and stay consistent. Not every week will be the same.

dear ninerbuff-
i am consistent, I have a huge variety of activities I do, I am comfy at 10 lbs lighter, but 'the equations' say I should weigh 30-40 lbs less, I eat healthy & plenty but not too much, I sleep pretty well all things considered, I am definitely not new to training, and my expectations are reasonable. Where do hormones fit in here (which is what i'm pretty sure my prob is) and how do I modify to affect THEM?
frustratedly yours, CK

Since everything in the body is a chemical reaction, hormones play a direct part. Imbalance will lead to more effort for those that have it, compared to those that don't. Suggest seeing your physician to see if levels are correct.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

ninerbuff · August 2012

I also need to mention this since I saw it this morning: LACK OF INTENSITY. People who just go through the motions of a workout with little intensity shouldn't expect maximal results. If you can do 10 reps with a weight and not even struggle, then intensity is lacking. If you can run on treadmill for 30 minutes and barely breath hard, then intensity may be too low.
Lots of people don't workout as hard as they think and it will have an impact on your goals.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

Restybaby2012 · August 2012

I just love your posts. You're direct and to the point.......you KNOW what you're talking about and dont put others down. I personally thank you for that.

I see 2 things I need to work on.

1) I need to push myself a little harder
2) be prepared to kick it up a notch.
I admit to being a sissy when it hurts (more than my normal hurt that is)

.......make that 3 things
3) I NEED to sleep more (and I have no clue how to accomplish that)

Thanks "Niner"

northernbeaver · August 2012

bump

lifescircle · August 2012

I also need to mention this since I saw it this morning: LACK OF INTENSITY. People who just go through the motions of a workout with little intensity shouldn't expect maximal results. If you can do 10 reps with a weight and not even struggle, then intensity is lacking. If you can run on treadmill for 30 minutes and barely breath hard, then intensity may be too low.
Lots of people don't workout as hard as they think and it will have an impact on your goals.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

Yeah. I think this one may be number one... honest with yourself. As far as calories burned and food eaten. Investing in the basic tools that help and keep you honest... e.g., food scale and HRM.

Reminds me of a time a few years ago... a friend of mine saw me "working out" on my exercise bike. He said... "what are you doing? you're hardly moving? you gotta put in more effort than that." ---- and it pissed me off! ---- and he was right. I wasn't putting the effort in at all. I was going thru the motions just to say "I did it", which was beyond stupid of me. Although, at that time, I must admit, I really didn't care to lose weight... it was others that cared that I lose weight. Now... I care and I do it for me. So I can understand that it may take a bit to be honest with oneself. But when you do it for you, I think you always will be.

KodAkuraMacKyen · August 2012

Thank you!

ShanR77 · August 2012

Thank you :flowerforyou:

Tina180130 · August 2012

Bump thxs

ninerbuff · August 2012

bump

ninerbuff · August 2012

bump

AmyLyn1983 · August 2012

Thank you for posting!! I only have 5 to 10 more lbs to reach goal and it's taking FOREVER!! :laugh:

morgansmom29 · August 2012

Bump

JLove2Zumba · August 2012

bump

TKelly06 · August 2012

bump

Morethanwillpower12 · August 2012

Oh man, you really hit home with the comment about weekends. I do so well during the week and the weekend hits and its like a mad dash to the nearest restaurant to fill up on all of the yummy stuff I haven't had all week

I know I have to get this under control. Thanks for the post.

noahsmommie · August 2012

Thanks for sharing your expertise. So helpful!

milkyskinn · August 2012

Some consistency with caloric intake is definitely important, but I also believe that varying intake and purposely going over or staying lower can keep your metabolism alert and working.
But of course I'm not talking about eating 1000 calories one day and bingeing 2000+calories on top of that the next day!

There are several roads leading to rome; the key is just knowing that there is no single rigid road that is right for everyone and you have to choose the path that fits YOU.

sasssurf · August 2012

Great. Thanks.

ninerbuff · August 2012

Some consistency with caloric intake is definitely important, but I also believe that varying intake and purposely going over or staying lower can keep your metabolism alert and working.
But of course I'm not talking about eating 1000 calories one day and bingeing 2000+calories on top of that the next day!

There are several roads leading to rome; the key is just knowing that there is no single rigid road that is right for everyone and you have to choose the path that fits YOU.

Metabolism is always alert and working (unless one suffers from a metabolic issue). Differences in food intake usually balance out in the end since you need to be in caloric deficit to lose weight.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

RNmomto4 · August 2012

Thanks! After reading this, I decided to adjust my weight loss to 1/2 pound per week as I only have 5 pounds to lose.

tryinghard71 · August 2012

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Gotta add excessive alcohol to this list too. While drinking within your calorie range is doable, it's rare that I hear, "I drank just enough to NOT get a buzz." Once enough alcohol is in the system, inhibition goes out the door and excess calories pile up.
Some can handle it, but with most clients I've had that like to party and drink, they have a much harder time losing weight even when their eating is good.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

And this is my downfall

^^ Ugh, me too^^

Thanks for this post... it definitely helps!

Saddest post I have read all day. Man! I will say that I have a couple of beers every night if they fit into my calorie goal.

raeleek · August 2012

7. High expectations- thinking that just because you're on a 1000 calorie deficit a day, that a 2lbs loss is GUARANTEED. Weight loss isn't linear. Again, your body is much smarter than you think and will do what it needs to do to survive. Look to just losing 1% of your body weight a week and stay consistent. Not every week will be the same.

I'm really starting to learn this one!

DrJanet98 · August 2012

1. Inconsistency- Lack of being consistent on calorie intake, especially on the weekends. A couple of days of splurging (unless you're staying within your calorie deficit) WILL impede your progress.

2. Doing the same old same old- Continuing the same workout that you did 6 months to a year ago. The body adapts to routines. Unless you challenge it, it will adapt to workload. Try changing it up after a month, 8 weeks max

So you advocate inconsistency for workouts but same old same old for diet? Funny, the times I've dropped weight the best have been after making a change in diet. Sometimes that's a single-event splurge (usually a monthly meeting) for which I've saved up calories so that my *weekly* total is still within goal range), and sometimes it's when I've just not felt like eating more than a few hundred calories for a day and then went back to normal the next day. I think my body needs that change of pace to jolt me out of plateaus.

Either way, I love the iPad app that can show me a weekly average, because it lets me see whether I need to rein it in for a few days, or whether I can afford to treat myself. I'm aiming for about a pound and a half a week, and I don't *want* to lose faster than that, because I think it's more likely to *stay* off it it's lost gradually.

ninerbuff · August 2012

show previous quotes

1. Inconsistency- Lack of being consistent on calorie intake, especially on the weekends. A couple of days of splurging (unless you're staying within your calorie deficit) WILL impede your progress.

2. Doing the same old same old- Continuing the same workout that you did 6 months to a year ago. The body adapts to routines. Unless you challenge it, it will adapt to workload. Try changing it up after a month, 8 weeks max

So you advocate inconsistency for workouts but same old same old for diet? Funny, the times I've dropped weight the best have been after making a change in diet. Sometimes that's a single-event splurge (usually a monthly meeting) for which I've saved up calories so that my *weekly* total is still within goal range), and sometimes it's when I've just not felt like eating more than a few hundred calories for a day and then went back to normal the next day. I think my body needs that change of pace to jolt me out of plateaus.

Either way, I love the iPad app that can show me a weekly average, because it lets me see whether I need to rein it in for a few days, or whether I can afford to treat myself. I'm aiming for about a pound and a half a week, and I don't *want* to lose faster than that, because I think it's more likely to *stay* off it it's lost gradually.

A once in awhile splurge may/may not affect you, but if someone splurges every weekend (which was my initial point) that will impede progress. If you're total calories in a week aren't in deficit, please explain how weight loss would happen?

And I don't advocate inconsistency for workouts...........I stated that you need to change the routine due to the body adapting to the workout. That's NOT the same as inconsistency for workouts. Inconsistency for workouts would mean that there is no consistency of working out.

Nice try though.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

NocturnalGirl · August 2012

With multiple threads on people questioning why they can't lose weight, just thought I'd give some quick info. So here goes:

1. Inconsistency- Lack of being consistent on calorie intake, especially on the weekends. A couple of days of splurging (unless you're staying within your calorie deficit) WILL impede your progress.

2. Doing the same old same old- Continuing the same workout that you did 6 months to a year ago. The body adapts to routines. Unless you challenge it, it will adapt to workload. Try changing it up after a month, 8 weeks max.

3. You don't have much to lose- You can't lose if there isn't much to lose. And if you're shooting for a pound a week with just 5lbs- 10lbs to lose, then it probably won't happen. You're much better off going for 1/4 to a 1/2 pound loss a week. Adjust your deficit for that.

4. Not eating enough- Trust me when I say your body isn't stupid. It's sole purpose is to do what it need to to survive. Part of that is conserving enough energy for regular function. If you don't supply enough calories, it will lower metabolic rate. Don't just think eating the minimum is the ONLY way to lose.

5. Lack of rest/sleep- A killer. Body and mind need time to recover. Less than 5 hours a night is more than likely impeding your progress.

6. New to training- Anyone new to exercise will more than likely gain a few pounds in the beginning due to water and glycogen retention. It's natural and common.

7. High expectations- thinking that just because you're on a 1000 calorie deficit a day, that a 2lbs loss is GUARANTEED. Weight loss isn't linear. Again, your body is much smarter than you think and will do what it needs to do to survive. Look to just losing 1% of your body weight a week and stay consistent. Not every week will be the same.

These are just some of the issues. I'm sure there are more, but these are just the common answers for most.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

I don't get much sleep (you can tell by my name :P), how much can it affect it though? I want to lose 4lbs per week, is that possible at all?

ninerbuff · August 2012

show previous quotes

With multiple threads on people questioning why they can't lose weight, just thought I'd give some quick info. So here goes:

1. Inconsistency- Lack of being consistent on calorie intake, especially on the weekends. A couple of days of splurging (unless you're staying within your calorie deficit) WILL impede your progress.

2. Doing the same old same old- Continuing the same workout that you did 6 months to a year ago. The body adapts to routines. Unless you challenge it, it will adapt to workload. Try changing it up after a month, 8 weeks max.

3. You don't have much to lose- You can't lose if there isn't much to lose. And if you're shooting for a pound a week with just 5lbs- 10lbs to lose, then it probably won't happen. You're much better off going for 1/4 to a 1/2 pound loss a week. Adjust your deficit for that.

4. Not eating enough- Trust me when I say your body isn't stupid. It's sole purpose is to do what it need to to survive. Part of that is conserving enough energy for regular function. If you don't supply enough calories, it will lower metabolic rate. Don't just think eating the minimum is the ONLY way to lose.

5. Lack of rest/sleep- A killer. Body and mind need time to recover. Less than 5 hours a night is more than likely impeding your progress.

6. New to training- Anyone new to exercise will more than likely gain a few pounds in the beginning due to water and glycogen retention. It's natural and common.

7. High expectations- thinking that just because you're on a 1000 calorie deficit a day, that a 2lbs loss is GUARANTEED. Weight loss isn't linear. Again, your body is much smarter than you think and will do what it needs to do to survive. Look to just losing 1% of your body weight a week and stay consistent. Not every week will be the same.

These are just some of the issues. I'm sure there are more, but these are just the common answers for most.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

I don't get much sleep (you can tell by my name :P), how much can it affect it though? I want to lose 4lbs per week, is that possible at all?

I would have a tough time losing 4lbs a week. Your goal is unrealistic. 1% of your body weight is reasonable.

Lack of sleep keeps cortisol high and reduces your GH (which is most abundant in deep sleep and is a hormone responsible for fat burning). You should get a assessment on your sleep patterns by a clinic.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

sz8soon · August 2012

Thanks for this

NocturnalGirl · August 2012

show previous quotes

I don't get much sleep (you can tell by my name :P), how much can it affect it though? I want to lose 4lbs per week, is that possible at all?

I would have a tough time losing 4lbs a week. Your goal is unrealistic. 1% of your body weight is reasonable.

Lack of sleep keeps cortisol high and reduces your GH (which is most abundant in deep sleep and is a hormone responsible for fat burning). You should get an assessment on your sleep patterns by a clinic.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

Hmm okay, thanks. I'll look into my sleeping patterns more, I tend to stay up all night. Didn't think it will affect it too much.

And how about 2% of my body weight?

ninerbuff · August 2012

show previous quotes

I don't get much sleep (you can tell by my name :P), how much can it affect it though? I want to lose 4lbs per week, is that possible at all?

I would have a tough time losing 4lbs a week. Your goal is unrealistic. 1% of your body weight is reasonable.

Lack of sleep keeps cortisol high and reduces your GH (which is most abundant in deep sleep and is a hormone responsible for fat burning). You should get an assessment on your sleep patterns by a clinic.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

Hmm okay, thanks. I'll look into my sleeping patterns more, I tend to stay up all night. Didn't think it will affect it too much.

And how about 2% of my body weight?

Honestly with your sleeping patterns, 1% might even be tough.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

Some of the reasons why people don't lose

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