I'm only on the second week of my workout plan, but here is my story. I started off at 167.5. The first week, after only working out 3 times, my weight was 164.5. This week, after working out hard five days, my weight only went down half a pound. I was so disappointed. So much work, so much sweat, and only half a pound! I'm not going to be discouraged though! I love the feeling of working out hard, sweating and then washing it all off in the shower. Have any of you started off with such a small amount of weight loss? I expected one or two pounds to be lost after one week of working out. Any replies will be appreciated!
One, most people who lose weight must incorporate some sort of food control to do so. This means counting something, or measuring portions, or in some way changing your dietary habits. I have never met anyone who has lost and maintained significant weight on exercise alone. So my first question is, what are you eating?
Two, half a pound in a week is awesome, particularly considering that you don't have all that much to lose. Half a pound means you burned off fully 1750 calories more than you took in, which is awesome.
Other reasons the scale can fluctuate can be found in the "Stickied" thread at the top of this forum. Even increasing your exercise can stall losses, and since you've done that, this is totally normal.
It's likely a combination of all of the above... but to echo Amanda's post, exercise is a necessary part of weight loss and fitness, but it's not sufficient to lose a substantial amount. For that you need to cut back on calories (though it doesn't have to be a drastic reduction).
I started taking a step class at the gym 3 times a week and a cardio challenge class another 2 times per week for an hour each and lost a whopping 3 lbs in 6 weeks. And that was with counting calories too. After that it was like a switch was flipped and I started losing regularly. I think my body had to adjust to all the exercise after being sedentary for so long. Keep a food journal to track cals and keep up with the exercising. You have to start losing eventually if you are in a deficit.
Thank you for the replies! I don't have a diet plan. I don't think I eat that much, and I am actually afraid that if I eat less I will starve myself. Here is a normal day for me:
Breakfast: Oatmeal, banana, a little orange juice
Early Dinner: 2 servings of egg noodles and 1/2 can of asparagus
Late Dinner: 2 servings off egg noodles and 1/2 can of asparagus
Snack: 1 bag 94% fat free popcorn
2 fudge bars (40 calories each)
Dear Mar,
Thank you for your post! I eat the same things all the time, and I don't get bored with them. I don't know if I'm getting what my body needs in my menu. I don't cook, and just try to make what will fill me up with as little calories as possible. I don't know that much about nutrition. There may be much healthier choices I could be making that I don't even know about.
I'm not sure how many calories are in egg noodles, but if you are working out hard you may need more cals. And you defiantly need more veggies. Asparagus and bananas are great but maybe replace the popcorn with a big salad. Are you vegetarian? Maybe add some beans for fiber and protein.
Dear Marms,
Thank you for your posts. I like how you said in your first post that a switch was flipped. I hope that happens to me! I'm not a vegetarian, but I don't cook meat in my own apartment. I can't deal with raw meat for some reason. In the evening, if my dinner is not enough to fill me up, I have a cheap frozen burrito with beans and a lot of protien. It has about 13 grams of fat, but sometimes I feel like I need it.
Kim - you're not eating enough to support the level of working out you're doing. And you're hardly getting ANY real nutrition.
I predict that as you continue eating like this and working out like you are, your weight loss will not only come to a halt, but you'll actually start to gain weight as your body fights to find some type of nutrition from the very little food you're eating.
Even if you don't cook meat at home, you need more veggies, and more protein.
Looks like you need more veggies and fruit. It is recommended to get 9 servings a day. Beans, nuts, and dairy can be good sources of protein. Whole grains are essential as well. Fiber is important for your digestive system, too.
If you're not much of a cook, I would suggest a kids cookbook from the library. They have cute meals that are simple to prepare and they can be healthy, too! For example, you can saute some zucchini, yellow squash, onions, garlic, dried basil, salt, pepper in olive oil. Add some whole wheat pasta or brown rice pasta, mix it up and then sprinkle some cheese over the top and close the lid for a minute while the cheese melts. Eat with a green salad and nuts and a side of fruit--you have a meal and then you can take the leftovers to work for lunch, etc.
It is important to remember that as you are working out, you are also building muscle mass. Especially when you first start working out. Most people are interested in their measurements, so don't be discouraged! Eat healthy, and work out consistently and you will get there. Don't neglect the weights!
Working Out Hard, So Little Weight Loss
This is probably the big reason why you aren't seeing a big weight loss....what diet plan are you following?
