Why am I not losing weight?
by (no name given)
How do you measure success?
"I exercise everyday and have lost 10 inches off my waist. I know this means my fat has converted to muscle but I'm really unhappy with how much I weigh and want to lose 20kg, and so far haven't lost any. I exercise more than I eat, why am I not losing and how can I aim to lose between 0.5-1.0 kg a week???"
If you're unhappy with how much you weigh, don't get on the scale! Instead, look at your reduced waistline. Losing 10 inches is great! It proves that whatever you are doing will get you to your goal.
You didn't say why you want to lose weight. For most people, it's to feel better, improve health and/or look better. And you are on the right track to accomplish all of the above. A winning combination of increased physical activity and portion management has been proven to produce the best long term results
When people say they want to "lose weight," what they are really saying is they want to lose "fat." You have done that as evidenced by your waist measurement. I'll bet you also have more energy and find it easier to move around and do the things you like doing. Folks that incorporate exercise into their weight loss efforts reach their goal without losing the amount of weight they initially wanted to lose. And it's because of the very reason you stated, they lose inches and increase muscle (which weighs more than fat). So why not make your goal to fit into a size 8 or 10 or 12 instead of losing X amount of pounds (or kg)?
To lose .5 - 1 kg a week (1-2 lbs.) you need to reduce and/or burn 500-1000 calories per day. The easiest way to do this is through a combination of reduced food intake and increased physical activity. For example, reduce 200 calories and walk 45 minutes (approximately 300 calories burned) per day. Or, reduce 400 calories and walk 15 minutes. Personally, I opt for the longer walk so I can eat chocolate everyday and enjoy my husbands famous barbecue ribs!
Keep in mind this is only a guideline to help in determining how much you need to do to reach your goal. As you exercise and build muscle, you automatically burn more calories (1 lb. of fat burns 3 calories per day, 1 lb. of muscle burns 70 calories). That's why people say their metabolism speeds up when they exercise and find they need to pay less attention to how much they eat. You've probably noticed it yourself. More about exercise programs for weight loss here
Losing 10 inches off your waist must feel great! And I know you want to keep your results when you reach your goal. Remember this Universal Success Formula... Purpose
- To live a rewarding life free of weight issues.Patience
- Weight loss takes time and time requires patience.Persistence
- Life (and weight loss) is not perfect. Persistence will transport you to your goal.Commitment
- Your unwavering determination to realize your purpose. More powerful than willpower.
Thanks for visiting my site. I hope I've convinced you to measure results by inches and how clothes fit instead of the scale. You'll be much happier when you do!