Excercising and still no weight loss...
jessalwayz
Posts: 25 Member
I've been excercising for these past 5 days and eating around 1,200 calories while burning from 500-1,000 calories, and I haven't lost any weight, I lost 1 pound but then I gained it back. So is it true that at first you don't loose anything because muscles are getting stronger? When will I start seeing the difference?
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Replies
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Nope, that's a myth. The reason you might not lose, or might even gain weight, when you first start exercising (or increase/change exercises) is that your muscles retain water as part of the natural healing process. Actual muscle gain take a lot of time and a very specific diet regimine from what I understand.
You didn't say if you're eating your calories back from activity so I'll throw this in there too... If you're not eating back your exercise calories, your body may be holding on to what little it's getting for net calories. If you're burning 500-1000 calories, that means you're only consuming a net of 200-700 calories, which is going to put you in starvation mode. Your net should be as close to 1200 as you can get it. If you're having trouble reaching that net, try eating more calorie dense foods like avocado, nuts, seeds, nut butters. You can find more ideas by searching for calorie dense foods here on the boards.0 -
It totally depends on how much weight you intend to loose. Either way, your netintake is between 200 - 700 kcl / day. I question this and Im very curious to why you´ve chosen such a low calorie intake?
Maybe you´re still new to this, but five days in to a new diet is to easy to expect any kind of major weightloss. Try to be more realistic. Also Im curious to know what kind of excersise you do, and how long you workout.0 -
:flowerforyou: Okay anyways!! Maybe you are gaining muscle then. Try measuring yourself not weighing yourself. Muscle weighs more then fat I am told...0
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EveryBODY is different. But also, EAT BACK YOUR EXERCISE CALS! I know it doesn't seem right, but when I started doing it, I started losing weight!0
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Diary closed....0
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NayShel, thanks for the feedback I wasn't eating all my calories back so maybe that is why.
medoria, well my goal is 20 lbs and I want to loose 1 to 2 pounds a week the healthy way but I was asking because if I eat 1,200 calories a day I think I would lose weight faster than actually doing it with exercise but I was worried since I'm doing exercise is it going to give me muscle gain. I do a lot of dancing like Zumba class or do some dancing video game like Just Dance for like an hour. Or other types of exercises like I'm doing 100 squats a day.0 -
NayShel, thanks for the feedback I wasn't eating all my calories back so maybe that is why.
medoria, well my goal is 20 lbs and I want to loose 1 to 2 pounds a week the healthy way but I was asking because if I eat 1,200 calories a day I think I would lose weight faster than actually doing it with exercise but I was worried since I'm doing exercise is it going to give me muscle gain. I do a lot of dancing like Zumba class or do some dancing video game like Just Dance for like an hour. Or other types of exercises like I'm doing 100 squats a day.
You won't be putting on any muscle weight if you aren't eating enough, so don't even worry about that!! IT seems you are doing mostly cardio, so just don't be afraid to eat back your exercise calories. The weight WILL come off - but you have to eat.
Good luck! (oh, and drink lots of water!) 0 -
Thank You all! I felt guilty about eating back my calories but I guess it's okay to eat them back
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Yes, eat your exercise calories. Also, it's only been 5 days. Be patient.
If you really only have 13 lbs to lose, I would set your goal to lose 1/2 lb - 1 lb per week. That will probably give you more than 1200 as well. More food to fuel your exercise (if you really are burning that much)! :flowerforyou:0 -
I've been excercising for these past 5 days and eating around 1,200 calories while burning from 500-1,000 calories, and I haven't lost any weight, I lost 1 pound but then I gained it back. So is it true that at first you don't loose anything because muscles are getting stronger? When will I start seeing the difference?
sounds like you aren't eating enough. you should open up your diary though so you can better advised.0 -
medoria, well my goal is 20 lbs and I want to loose 1 to 2 pounds a week the healthy way but I was asking because if I eat 1,200 calories a day I think I would lose weight faster than actually doing it with exercise but I was worried since I'm doing exercise is it going to give me muscle gain. I do a lot of dancing like Zumba class or do some dancing video game like Just Dance for like an hour. Or other types of exercises like I'm doing 100 squats a day.
First you have to calculate what your BMR, basic metabolic rate is, how much you can eat without gaining or loosing. Just google it.
A pound of FAT is about 3500 kcal, that means you have to subtract this from your BMR if you want to loose that. Either you eat less, train more, or combine them. Having a bigger deficit then 500 -1000 kcal a day might make you loose weight faster, but you want to find a balance that you can maintain until you reach your goal, right? How long do you think youll be able to sticking with only eating 1200 kcal a day AND excersising without wanting to kill yourself?
Also, be patient! Give it at least three months and develop a healthy relationship with the scale, even if that means only weighing in once a week, a month etc.
And dont feel guilty about eating more then 1200, question why you feel guilty and work with those issues instead!0 -
I feel that way too- When I"m working hard, and eating right, and the weight is not coming off, I add water. LOTS of water. Seems to help.0
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Combination of strength and cardio for better results. Eat back your exercise calories. Get enough rest and water.I've been excercising for these past 5 days and eating around 1,200 calories while burning from 500-1,000 calories, and I haven't lost any weight, I lost 1 pound but then I gained it back. So is it true that at first you don't loose anything because muscles are getting stronger? When will I start seeing the difference?
A.C.E. Certified Personal Trainer
IDEA Fitness member
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Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
I eat less than 1200 cals per day and exercise out between 500-700 cals I am losing 1 lb per week which is a healthy weight loss rate for someone my size I do NOT eat back burned cals everyone is different and what works for one may not work for another. But I will say water water water. It is crucial to weight loss. Rule of thumb-drink half your body weight (100lbs-50oz)
good luck to you.0 -
Yo probably need to eat a little more!0
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I feel that way too- When I"m working hard, and eating right, and the weight is not coming off, I add water. LOTS of water. Seems to help.
Adding water deffinately seems to help. A) it keeps you full.
your muscles need the water to develope. For me, when I have slacked on water intake I seem to either maintain or gain weight. If I (almost) over do it I loose an additional pound or two. Also if you don't eat enough protein before and AFTER working out your body will also go into starvation mode. your body uses protein as it's reserve energy supply, so when you use up the protein you have supplied or injested your body thinks it's not going to get those reserves back if you don't feed yourself immediately or very soon after cardio. if you eat carbs right after working out your body tries to store the carbs as reserve energy by turning them into fat. 0 -
I've been excercising for these past 5 days and eating around 1,200 calories while burning from 500-1,000 calories, and I haven't lost any weight, I lost 1 pound but then I gained it back. So is it true that at first you don't loose anything because muscles are getting stronger? When will I start seeing the difference?
I can't believe so many people responded to this. You've been exercising for five days? That's it? That's not enough time to say you're having a problem. The problems happen when you're using this like a fad diet. If you stop what you're doing after a short period of time, then that's the problem. If you're making an attempt to change the way you think about food, then that's a good thing. Listen to the people that are talking about eating your exercise calories back, or at least some of them. Think about doing this for long term, and then when you meet your goal, go into maintenance mode.0 -
Thank you!!I've been excercising for these past 5 days and eating around 1,200 calories while burning from 500-1,000 calories, and I haven't lost any weight, I lost 1 pound but then I gained it back. So is it true that at first you don't loose anything because muscles are getting stronger? When will I start seeing the difference?
I can't believe so many people responded to this. You've been exercising for five days? That's it? That's not enough time to say you're having a problem. The problems happen when you're using this like a fad diet. If you stop what you're doing after a short period of time, then that's the problem. If you're making an attempt to change the way you think about food, then that's a good thing. Listen to the people that are talking about eating your exercise calories back, or at least some of them. Think about doing this for long term, and then when you meet your goal, go into maintenance mode.0 -
That wasn't the point I was explaining. I stated you CAN lose weight eating junk food, not that it's the most sensible way to do it.The junk food part I disagree with, when in fact too much sugar can kill some people. If I have too much sugar I just gain. I'm limited on foods because I have a family and no one else eats like me, turkey burgers, etc. A turkey burger at 1/3lb has 200 cals while a 1/4 lb hamburger has over 310 cals. What's gonna be more filling? A turkey burger. You can eat more by eating less cals if you eat the right foods.
There are people who only eat 2 times a day and it works for them. So eating a Turkey burger as one their meals may not help them achieve the calories they need to meet. Everyone is different on how they approach eating their calories, so there is no one "right" way.
A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
Better to give her the right info now, then for her to read some teen mag, celebrity mag, etc. and get the wrong info.I can't believe so many people responded to this. You've been exercising for five days? That's it? That's not enough time to say you're having a problem. The problems happen when you're using this like a fad diet. If you stop what you're doing after a short period of time, then that's the problem. If you're making an attempt to change the way you think about food, then that's a good thing. Listen to the people that are talking about eating your exercise calories back, or at least some of them. Think about doing this for long term, and then when you meet your goal, go into maintenance mode.
A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
I hate to be mean, but...
1. You're horribly impatient.
2. You need to stay off the scale.
3. You lack knowledge of the proper way to eat healthy and exercise in a sensible way. (Note: huge deficits <> sensible)
4. You will have water fluctuations.
5. You're horribly impatient...
Did I forget anything? Again, I'm really NOT trying to be mean. The sooner you come to terms with the above, the happier and more successful you will be in achieving lasting weight loss. Trust me. :flowerforyou:0 -
All I said is I disagree with it in particular to myself. I also said Junk food, especially with lots of sugar in it makes me gain weight. I went on to say, on another note, not really having to do with what you said that turkey burgers with less cals is more filling than a smaller beef hamburger. But I do agree with you that your right we are all different and yes it is true that one thing doesn't always work for everyone. Health and environment, stress, all these things come into play. I was only saying the one thing I disagreed with on the junk food cause this doesn't work for me. I wasn't trying to argue with you, I have a right to make my own point.
That wasn't the point I was explaining. I stated you CAN lose weight eating junk food, not that it's the most sensible way to do it.The junk food part I disagree with, when in fact too much sugar can kill some people. If I have too much sugar I just gain. I'm limited on foods because I have a family and no one else eats like me, turkey burgers, etc. A turkey burger at 1/3lb has 200 cals while a 1/4 lb hamburger has over 310 cals. What's gonna be more filling? A turkey burger. You can eat more by eating less cals if you eat the right foods.
There are people who only eat 2 times a day and it works for them. So eating a Turkey burger as one their meals may not help them achieve the calories they need to meet. Everyone is different on how they approach eating their calories, so there is no one "right" way.
A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
Wow so many responses! Thanks everyone. I used to exercise once a week but now I'm trying to be healthier and its really fun to exercise. I noticed I've been drinking lots of water too! And these pasts months I've been gaining weight so I want to go back to a healthy weight. I'm not trying to do this just as a diet but a healthy lifestyle. Ive always seen it as going on a diet but it never seems to workout so this time I just want to add more exercise and healthier choices.0
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Way to go you! Great attitude and great response.Wow so many responses! Thanks everyone. I used to exercise once a week but now I'm trying to be healthier and its really fun to exercise. I noticed I've been drinking lots of water too! And these pasts months I've been gaining weight so I want to go back to a healthy weight. I'm not trying to do this just as a diet but a healthy lifestyle. Ive always seen it as going on a diet but it never seems to workout so this time I just want to add more exercise and healthier choices.0 -
First you have to calculate what your BMR, basic metabolic rate is, how much you can eat without gaining or loosing. Just google it.
A pound of FAT is about 3500 kcal, that means you have to subtract this from your BMR if you want to loose that.
False...dont eat below BMR.
BMR is how many calories you need to get essential nutrients to vital organs if you do nothing all day.
Thats sitting on the couch or in a coma.
You dont subtract anything from BMR.
I think you mean TDEE.
Eating less calories than you burn daily will result in weight loss.
Dont go below BMR unless your doctor says you are "healthy" enough to stand it.0 -
First you have to calculate what your BMR, basic metabolic rate is, how much you can eat without gaining or loosing. Just google it.
A pound of FAT is about 3500 kcal, that means you have to subtract this from your BMR if you want to loose that.
False...dont eat below BMR.
BMR is how many calories you need to get essential nutrients to vital organs if you do nothing all day.
Thats sitting on the couch or in a coma.
You dont subtract anything from BMR.
I think you mean TDEE.
Eating less calories than you burn daily will result in weight loss.
Dont go below BMR unless your doctor says you are "healthy" enough to stand it.
Find out your TDEE and eat 10-20% below that.0 -
False...dont eat below BMR.
BMR is how many calories you need to get essential nutrients to vital organs if you do nothing all day.
Thats sitting on the couch or in a coma.
You dont subtract anything from BMR.
I think you mean TDEE.
Eating less calories than you burn daily will result in weight loss.
Dont go below BMR unless your doctor says you are "healthy" enough to stand it.
For me its basically the same thing, at least from what ive read and how the terms are beeing used both here and on other sites. But point taken. No need to continue this discussion here, if you feel the need to lecture me, feel free to inbox me instead, looking forward to it.0 -
This. Especially lines 1. and 5.I hate to be mean, but...
1. You're horribly impatient.
2. You need to stay off the scale.
3. You lack knowledge of the proper way to eat healthy and exercise in a sensible way. (Note: huge deficits <> sensible)
4. You will have water fluctuations.
5. You're horribly impatient...
Did I forget anything? Again, I'm really NOT trying to be mean. The sooner you come to terms with the above, the happier and more successful you will be in achieving lasting weight loss. Trust me. :flowerforyou:0 -
really? I hate to be mean but? (but you didn't care enough to chose a kinder way of saying it?)
just sayin......
some people really could use a FILTER!0 -
Some people are just sensitive if that offended. That seemed a pretty honest and nice way too put it ,she even gave her a :flowerforyou:0
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