Why am I not seeing weight loss when I run?
I've been doing cardio exercises like running for 30-60 minutes around 5 pm for 5 days a week for about 3 weeks now. I've also been trying to eat less, and except for the occasional Subway sandwich I think I do pretty well. Yet I see very little progress in my weight loss. I'm wondering if my body needs pre/post workout snacks (breakfast around 8, lunch around 12:30, exercise after work, dinner around 7 is the normal schedule) or if I'm just doing something wrong. Any ideas what I'm doing wrong or tips to try?
Quite often, if you are doing exercise in conjunction with healthier eating, weight loss can appear slower. This happens as you gain muscle which weighs a little more than fat (although burns a lot more calories). Don't be disheartened. I would advise you to track your calorie intake diligently for a week to see if you are consuming the correct amount rather than just relying on your own judgement. Also, you might invest in a body fat monitor as they are a great way to monitor actual fat loss and pure muscle gained.
this is a good question, i'm a big runner.
Questions to ask yourself:
1.What portion size of the food your eating? im sure its pretty good.
2. Have you ever done a calorie calculator to see how much calories you need to intake each day? (what it says you should eat each day in calories to maintain the current weight you have, maybe take off 250)
3. have you looked at a b-12 complex vitamin to boost metabolism? (you may want to ask your Doctor before taking it if you think it will effect your body in a bad way) (i take one every day)
4. If you eat small meals, eat small snacks between meals to keep your metabolism up. I've read eating 5 small meals a day is better then eating 2-3 larger meals a day.
5. Water intake, drinks can effect metabolism
6. Sleep more. sleeping boosts the healing process (also the more your sleeping, the more your not eating)
Now when it comes to your running pre and post workout snacks are a good idea. Drink Chocolate Milk after a work-out. The carbs and protein in milk will help with what you the carbs and protein lost from running. It does wonders, even though when people hear chocolate they step back thinking to theirselves, "that's bad stuff", but actually studies have shown drinking it after a workout is probably one of the best things for you. maybe 8oz-10oz about 30-60 min after your workout.
Pre-workout, something like a banana, peanutbutter on toast, or a fruit or veggie smoothie is a good idea. gives you good energy. Coffee is also a good one, keeps you focused, and energized. Coffee starts working 30 min after intake, and is working its hardest at the 2hr mark.
When it comes to the quantity of your running, how far are you going each time you run? Are you sore after your running? What is your average pace per mile?
Last Note, i would give it a couple more weeks to see results.
Anything further you would like to ask just message me, I hope this helps you! I love to see people wanting to be fit and also be runners like myself!
You can't really assess your performance based on your scale, you need to be able to differentiate between fat and lean mass.
Ex: girth measurements, fat calipers, etc.
- Pre/Post-Workout Snacks are a must.
- Cut calories by 500/day
- Make sure you're working at a low intensity. Your heart rate should be between 40-60% of your heart rate max if you want to burn fat.
Skipping the complicated Karvonen method and stuff, here's a fast and easy way to calculate your HRmax.
220 - age = HR max
HR max x 0.40 = minimum threshold
HR max x 0.60 = maximum threshold
Get in the habit of taking your heart rate. Wear a watch to the gym with a second hand and take your pulse at your wrist. I prefer taking my own at the ulnar artery (little pinky side of wrist). Don't rely on the equipment and sensors at the gym.
Just because you are doing cardio does not mean you are going to lose weight. What is the intensity you are running at and how far are you going? If you are comfortable running and your heart rate is not where it needs to be then you are just wasting your time. Do you know at what pace you are running? Do you know what your target heart rate is? Also, What does your diet look like? What are you eating at 7 PM after your runs? These are some of the questions that need to be answered before anyone can give you worth while advice.
Keep it up. Don't give up. Small meals throughout the day along with exercise (such as you are doing) are key to losing weight. One more thing: envision yourself losing weight; the mind is more powerful than most think.
You might not be seeing the scale move, but what about your clothes? You may be gaining muscle, which is offsetting the fat you are losing. I wouldn't feel discouraged at the three week mark. Three month mark, you'll see a dramatic improvement!
First of all; 3 weeks isn't yet enough time to see substantial changes - this varies from person to person. Give it a few months; but no matter what, stick with it! You're doing wonders for your body and health, even if no visible changes are evident yet. Furthermore, it's possible you have a naturally slow metabolism, which means it will be a bit harder to lose weight doing the same cardio as someone else. If I might make a suggestion, and if this suggestion is feasible for you lifestyle, I would recommend moderate weightlifting for maybe 15-20 minutes, and then running for 30 minutes - no more than 40 and no less than 20 minutes - afterward. Cardio will not gain you lean muscle mass, which is absolutely essential for maintaining the new body you will have 4-6 months from now. Muscle burns fat even whil you are at rest, in addition to increasing your metabolism in general. This doesn't mean looking like a bodybuilder, of course; more like a lsim, toned gymnast or health instructor. Cardio only burns fat while you are doing it. Makes sure you are breaking a good sweat when you work out; you only burn calories when you are taxing your body, by definition. Lastly; you don't even have to cut your total caloric intake per day; just rearrange it so that you are eating 6-7 small meals instead of 3 or 4. It WILL work! Good luck.
I know nothing about weightlifting except some exercises I can do without equipment, like push-ups. I do have a gym membership but have never tried the machines. Do you have any tips to get me started or hubs you could point me to for more info?
I would suggest keeping an exercise journal for the next couple of weeks. Remember to write things in there such as what days you exercised, type of exercise, and the amount of time you spent doing it. It sounds as if you may need a food journal as well. For the next few weeks, journal everything you put in your mouth. I wouldn't focus too much on the scales, just continue focusing on your over all health. My daily routine goes something like this; Breakfast -7 am (140 calories), Mid-morning snack - 10 am (100 calories), Lunch-Noon (250-300 calories), Mid-day snack - 3pm (100 calories), Dinner-around 7 pm (550 -600 calories), and if I am still hungry, I will have a bowl of hot air popcorn. As far as exercise goes, I walk a mile every morning before going to work, and then I either walk four miles or go to the gym for about an hour and a half when my husband gets off work. Keep up the good work!!! Give yourself time. I had to remind myself that my weight gain didn't happen over night and therefore, I wouldn't lose it over night either. I am cheering you on!!!! Good luck and God bless!
First, congratulations on taking these huge steps to feel better. What matters now is that you've started, not how far you've come. Second, take a look at what you're eating. Don't make yourself crazy but try adding more fruits and vegetables in place of some of the starches you're eating. Also, if you are eating white flours and/or potatoes and/or sugar, try substituting some whole grains in their place. Finally, and this is very important, make sure you are drinking enough water, especially if you are exercising in this warm weather. If you're not drinking 6-8 glasses each day that would slow any weight loss. The truth about weight loss is that exercise alone will not (sadly) make enough of a difference. But the good news is that exercise and a change of eating habits will and you'll be able to keep it off for good that way. Love to have you visit my blog at thejoyoffitness.wordpress.com. There are lots of tips and strategies for losing weight and you can ask direct questions as well. I'd be happy to help you reach your goals. Good luck. Great start!
I would advise reading my article on eating more, to lose weight as it explains in full detail why this is not working
But in short the energy provided by fats is not used during exercise, glycogen and glucose are.
Fats are used in general metabolism, such as processes required for the break down of food and everything else that we don't see, therefore if you're eating less meals (not food) you will essentially be lowering the amount of fat your body is using, eating more meals throughout the day whilest lowering fat intake is key to weight loss.
hope this helps!
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