Working out and still haven't lost weight?!


Question: I've been working out for roughly 3 weeks now. I work out 4 times a week for one hour and I have only lost a pound. I set a realistic goal of one pound a week. I'm feeling like giving up. advice please


Answers: I've been working out for roughly 3 weeks now. I work out 4 times a week for one hour and I have only lost a pound. I set a realistic goal of one pound a week. I'm feeling like giving up. advice please

To acheive any weigh loss, you really need to excercise and eat an overall healthy diet that consist of complex carbohydrates (whole wheat foods that would be great for fiber and needed nutrients), lean protein to help build muscles and repair your body, and good amounts of fat for energy and needed nutrients the body needs that your body cannot create on its own. Perhaps your body is at a plateua... so maybe If you try interval cardio training and some weight lifting/resistance training, not only will you lose weigh, but you will also help your body become more leaner and tone looking and your core will become stronger.
Also because muscle does weigh more than fat, you may be heavier essentially, but leaner too. Eventually the more muscles you will build, the more weight you can burn. More muscles will help you burn more calories at rest. And then eventually the fat/weight will come off... but everything takes time. Remember, it is possible to be leaner and stronger, but weight more. But don't give up and stay motivated... we all hit plateus. Also remember, that every one is a different individual and that we all lose weight from different places at different times. Your body choses when it is time, just be patience.
And please note that if you try to lose a lot of weigh in a short amount of time, your body will really go through some health problems. Some risks could be that your hair may grown thinner, your periods may not be regular anymore (which is not a good thing), and your stomach system will be working slower, etc.
Realistically, if you lose weigh the heathy way, then 1 to 2 pounds per week is a reasonable amount per week. Anything more, may be due to water loss or you have decided to go the other route and lose weigh by starving yourself.

If you're not seeing results, here are two of the most common problems you need to check:

1) Is your workout hard enough? If you're not tired after doing it (and I'm not talking out of breath, I'm talking you need to sit down and collect yourself for a few minutes before you walk out of the gym) then it's not hard enough. I once read something like "If you don't fear your workout, you don't respect it. If you don't respect your workout, it's because it's a pushover."

2) Is your diet crap? You can run the treadmill until your legs give out, but if you're still eating crap, it won't make a lick of difference. Most fat loss occurs in the kitchen, not in the gym. If you don't eat clean, you won't see results.

you are probably gaining muscle i advise you to drink green tea 1-3 glasses per day is enough
green tea speeds up your metabolism
drink lots and lots of water 8 glasses each day.
do not snack
do not eat 6 meals a day, try to only eat 3
if you are really hungry and you've had all your daily meals snack on fruits ( oranges, apples, bananas )
exercise more try and run for at least 30 minutes a day
get more active eg: instead of asking your mom to pass you the remote control get it your self it does count as extra exercise
get more sleep it prepares your body
stretch, yes it works and it doesn't just help you lose weight it helps with you're growing to make you a little taller
count your calories try to stay under the amount of 1000 calories per day
change you're lifestyle it makes a difference
do not eat candy or chips eat more greens or protein bars
avoid fast food and cut out fried food tell you're mom when she cooks you're meal to oven cook you're food do not fry it
chew gum because when you chew gum you do not pick at food for example if theres some chips in you're cupboard you go to them a think good damn they look good then you would say no i cant pick at them because i dont wanna throw my gum away
do not eat after 6pm because before 6pm you can burn all you're food off and if you eat after six it will lay on you're stomach as you eat.
do not eat before you go to sleep
drink a glass of water before you go to sleep
drink plain hot kettle water because it speeds up you're metabolism
do not weigh you're self everyday because it torments you,weight you're self once a week ( every Monday )
good luck!
you can safley lose 2 to 3 lbs. a week
also for your abs try, lay on your back, put your hand over your head on the floor you can even hold on to something heavy to keep you down and then lift your legs up and down it burns but it works really good!

When you exercises, you build lean muscle, which means that for the first few weeks you gain weight... But GOOD weight. Once you have enough lean muscle, your body starts burning fat when you exercises.

Odds are, you've lost inches rather than pounds. Measure your tummy, thighs, & hips today, keep up your excercise routine, and measure yourself again in two weeks... I guaruntee that you'll have lost some inches!

Stop looking at the scale, it doesn't mean anything when you're excercising. Just keep going until you look the way you want.

Because muscle is denser than fat, you might even gain weight as you build muscle! Keep at it, though, because the more muscle you have the more calories you'll burn. Eventually you will start to see the fat melting off, provided you eat fewer calories that you're burning. You'll also benefit from the cardiovascular workout. Your heart will thank you!

Giving up will do you no good; if you stick to your workout (or make it more intensive) then you will see progress. Quit weighing yourself for a while, and just see if you can feel a difference in your routine. Chances are after a while (with good eating habits) you'll have more energy, be happier, and you will start to noticeably lose some weight. Not everyone's body responds the same, so the best thing is to be patient.

Make sure you're only trying to lose weight for the right reasons. Losing weight isn't always about working out. I practise karate 4 hours a week and i've been doing it for.....ummm......6 years? I'm heavier than I used to be cos of all the muscle i've gained!
What you need to do if you want to lose weight is eat healthily (no chocolate or sweets) and exercise 2-3 hours a week.
DON'T give up just because there's no change.
DON'T become obsessed with your weight.
ONLY make this commitment if you want to be healthier.
REMEMBER it's not magic. You won't instantly lose weight in a week. You're weight will go if you want it to but only so fast.

Good luck!

It could be a problem with your diet. Maybe you're taking in too many calories or if you're eating fatty junk food, that could be problematic. Also, as I think was mentioned in another answer, the intensity of your workouts could be a factor, too. You may want to rev it up a bit.

How overweight are you & what kind of exercises do you do? Do you keep track of your measurements? Muscle weighs more than fat, so maybe if you're building up muscle, that could be why you aren't seeing results on the scale, but you would probably see results in the measurements.

EDIT: I keep a food diary at fitday.com It is free & has helped me be more aware of just how many calories are in my foods & I'm more careful about controlling my portions. It also has a place were you can plug in your exercise & gives you an idea of how many calories you burned for the day. It might help you out. Heck it's free!

well!!
if by work out you mean the gym, then thats the problem

you need an aerobic work out! basically jogging, skipping and swimming, those are the best three ways, that is because that form of exercise boosts your metabolic rate, meaning fat is burnt of quicker than normal while your exercising and for a short period of time after!

then theres the diet. eat mainly fruit and vegetables for snacks, then have three good meals, that are balanced, and have every thing you need in it.
stay off the junk food!! and off saturated fats

hope i helped

good luck

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Here's the site if you are interested:





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