I've been exercising every single day and eating healthy for a month and Ive only lost at most three pounds then it came back the very next day and that's what keeps happening. Is there something I can do to lose weight and actually keep it off?!?
I would suggest you double check your caloric intake- are you getting the right amount of calories suggested for your body type? If you aren't getting enough your body tends to store, while if you're getting too much your body would just kind of stagnant or you'd gain.
If you can't find a problem in your food or exercise, then maybe you should talk to the doctor about getting tested for a thyroid disorder. Make sure you ask for a free T3 and T4 reading as well, because they are usually more accurate at telling you what the thyroid is doing than the TSH alone.
maybe you are not reaching the optimum heart rate per minute when during the exercise, every time when i do the exercise i try to reach 70% of the maximum heart rate per minute, then you will see the massive result in several week , good luck :)
Hi, I've made the mistake before of eating very healthy but eating a LOT! So, as said above, check portions.
I also think there is the topic of muscle weighing more than fat and if you are on a new exercise program that even includes some weight training---- it could affect things. they say the most effective way to 'use' exercise for losing weight is to interval train. This sounds much scarier than it is. It just means going back and forth between cardio and weight lifting (dumb bells). Cardio for 3 or 4 minutes and weight lifting for 3 and 4 minutes back and forth.
A pound is a pound, whether it's muscle or fat, but muscle is much more dense, so a pound of muscle takes up less space, than a pound of fat. Use the comparison of a pound of feathers and a rock. The feathers compare to fat, which is "fluffy" and takes up a lot of space (why my jeans are size 10, instead of 2........lol), while the rock compares to muscle, which is very tightly packed and takes much less space.
It's not uncommon to find when you first start exercising that you will build muscle, so your weight won't change much. Try taking your measurements (bust, waist, hips, thighs, upper arms), rather than using the scale all the time. If you're building muscle, your measurements should decrease, even if the scale doesn't.
Another type of interval training to vary the intensity of exercises....... like walking -- start out walking a nice pace for 2-3 minutes, then speed up to a fast walk or job for 2-3 minutes, then slow back down again. This can be done with virtually any type of exercise.
As specialmom said, portion control is extremely important. It doesn't matter how healthy the foods are, that you're eating, if you're eating too large portions, you're probably getting too many calories, unless you are eating a lot of veggies, most of which are considered "free", because they have very few calories, lots of fiber and don't spike your blood sugar.
I've been keeping complete track of everything I at. I'm on a 1450 calorie a day limit and I never ever go over it. I do about an hour of exercise very single day whether it be dancing (in a class) or running on the treadmill while it's uphill the highest it can go. I usually wear sweatpants and a sweatshirt to school and stuff so I haven't noticed them fitting differently since they're baggy anyway. But I can like actually feel muscle in my stomach now, but still no weight loss! I don't eat any cookies, ice cream, or any of that junk food. But I don't really eat a healthy dinner since my parents are totally against my getting fit. Which is weird because my dad is probably pushing 400 pounds and my mom recently gained 50 pounds. I weigh 180 and I don't look like I'm 900 pounds because my stomach is relatively flat, I just want to be slim.
Barn135 got it right. When you lose fat but gain muscle, you can easily gain weight. Also, fat is more 'squishy' than muscle, so its easier to slurp yourself into tighter clothing when you're 35" of fat at the waist, than 35" of muscle. Stick with it and don't be discouraged. Also, add more cardio to your workout, as its the primary fat-burning execise.
Did you do the proper calculations to see exactly how many calories you should be eating each day? Maybe that 1450 calories is too many, or too few.
Not eating enough calories can be just as bad as eating too many. Without enough calories, your body will go into "starvation mode" and hold onto existing fat stores, because there's not enough food coming in to satisfy basic needs - heart, lung, brain, digestive, kidney and other essential functions of the body.
You might also want to think about getting some simple blood tests to insure that you don't have a medical condition causing to gain/not lose weight. Some conditions that cause this are hypothyroidism, PCOS, insulin resistance, with the most likely being hypothyroidism. You should get tested for TSH, Free T3 and Free T4.
When I dont get enough calories, I tend to gain as well. And what does your diet consist of? I used to think I was eating healthy, then I started to keep a food journal and realized it was not as healthy as I thought and I was eating a lot of calories, I sat with a nutrionist and went over the items in my food diary, I was not eating a balanced diet either. Too much of my diet was coming from carbs, and I was not getting enough protein.
And I would take measurements as well, sometimes you dont see the loss on the scale, but will see loss with your measurements.
alot of what people think about diet is incorrect. the bottom line is that in order to loose weight, you must be burning more than what you take in. You can eat cake for breakfast just as long you burn it off. if you have little or no activity in your day but you watch what you eat and count your calories you won't loose you will only maintain.
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