Working out 5 – 7 days per week but not losing weight? There could be many reasons why those numbers on the scale aren’t budging and we’ll tackle those reasons in a minute. First though, take a good hard look at yourself in the mirror before you get upset that the numbers on the scale aren’t going down. Do you look more fit and healthy? Are your clothes fitting better or possibly getting lose? The scale is not the the only way to keep track of our fitness levels and weight loss. Many times the scale won’t budge at all yet you are down 2 clothing sizes.
Not being obsessed with the scale is a very hard habit to break for some folks. For me, I got over that scale a long time ago because I would literally be down two jean sizes yet the scale seemed to hardly budged. I was stronger, had more endurance and felt and looked amazing so I decided to keep doing what was working and that is simply to eat clean and exercise. Keep in mind that exercise is not only cardio but should include weights and strength training.
Over time, I’ve gotten very good at not gaining any of the weight back that I’ve lost over the past several years because I know what works and what doesn’t for my body. I also know that my biggest personal issue is portion control and because I am a BeachBody Coach, I was introduced to the 21 Day Fix and I found out I was eating way too large of portions. That fixed the largest hurdle for me. That may not be what is throwing you off so below are some of the more common reasons for not losing weight:
- Not eating enough. Unlike me where I was eating too large of portions, if you don’t eat enough during the day, your body tends to store what it can to be used later. Our bodies are great at taking care of itself and will do what it can to ensure it receives the nutrients it needs to function. Eating 4 to 5 times per day keeps our bodies “fueled” and operating efficiently.
- Eating too much. This is where I had my issue. I was overestimating portion sizes. Once I started eating the correct portions the scale moved.
- Drinking your calories. Think a Frappacino with whip cream every morning won’t effect your weight loss? Think again. Depending on what size you’re drinking, you could be adding 500+ calories to your food intake each day. Eat food not junk.
- Exercise helps your body become fit and muscular and although the scale might not reflect the change, your clothes definitely will AND you will feel much better.
- You might not be exercising as much as you think you are. Ditto what you are eating – you may be eating more than you realize. Journal food and exercise for the next 7 days to see patterns then correct them.
- Shake it up – exercise that is. As mentioned above your body is an amazing thing and it quickly adapts to the same routine when done over and over. Try something new.
Be realistic in how you look right now today. If you have been eating clean and exercising consistently everything will fall into place. Go by how you look and feel versus just the numbers on the scale because that one number is only one indicator of your overall health and fitness. Don’t let the scale derail your progress.
To your health,
Denise Sanger is a high energy business owner with over 30 years experience in the marketing area. She has transitioned her love of fitness and marketing into helping others succeed in getting fit and running their own businesses. She founded How To Stay Fit Over 50 to provide hope and support to others by motivating them to take the first step in their fitness journey no matter what age. Email her at firstname.lastname@example.org or email@example.com