My main goal of joining the gym was to be fit and lose weight. I normally attend fitness classes 3 times a week (e.g. Body works, cardio kickboxing and Zumba). I weighed myself about a month ago and I was 158 Ib. It has been like this for months and I was wondering what I am doing wrong and why am I not losing weight? I am seeking advice on what I should do to achieve my goal, as I tend to get discouraged when I weigh myself and see that I am not losing weight. Any advice is greatly appreciated. – Yvonne
Yvonne, as far as exercise goes it looks like you are covering the basics of a regular routine of moderate to intense exercise. Though, you could certainly add one weight training session and perhaps an hour of lower-intensity cardio each week.
But more than likely, you’ve not dropped weight due to your diet.
Unfortunately I don’t know enough about what you’re eating to assess what you could be doing better.
That said, I would encourage you to look at these prime culprits that prevent weight loss among new gym attendees:
Over compensating with food
With good intention, people who add pre or post-workout snacks, shakes or bars unknowingly increase calories thereby offsetting the exercise they are doing. Often they don’t realize that an estimated calorie burn includes what they’d use just sitting during the same time. If one burns 500 calories during a 50 minute class and would have used 100 calories anyway, the net caloric loss is 400 calories. This is easily wiped out by a sports drink and recovery snack.
Exceeding hunger demands
Beginning an exercise program usually results in some hunger as the body tries to signal you of an energy deficit. Even though the caloric deficiency is intentional, the body attempts to achieve maintenance. Naturally people eat to satisfy their hunger and may mistakenly increase intake to offset the new elevated level of hunger. It may take more food to be satisfied than previously. So if you’re not experiencing hunger now and then you may not actually be in a caloric deficit.
Not matching supply with demand
Like the previous two concerns, extra calories may be unwittingly consumed and stored if timing of intake is off. This happens when regular balanced meals are sacrificed for bouts of physical activity. Breakfast is pushed out of the way for morning exercisers and dinner becomes a late-night affair for the after work crowd. The end result is not supplying the working body with enough energy ahead of time but replacing lost energy (and more) later in the day or night when the body can’t burn it.
Keep in mind that the scale provides only one indicator of fitness. See how your clothes fit now. Are you sleeping better or have more vitality? Perhaps your stamina or strength are improved. Take pride in knowing your heart and lungs are stronger. There are immeasurable benefits to exercise that contribute to disease prevention and longevity. You are doing your body much good, and that may show in your liveliness despite gravity’s pull.
– Debbie J., MS, RD
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