Haven't lost a single pound?

[Anonymous]

So last week I worked out 5 days, I ran a mile everyday and then did lunges, crunches and a bunch of other toning exercises.

This was my diet:

Breakfast- Egg whites with red peppers, mushrooms, and lite ranch. And strawberries.

Lunch- Chicken salad with lite ranch and low fat cheese and an orange.

Dinner- Either a lean beef patty with mushrooms and lettuce or grilled chicken with broccoli

I didn't drink anything other than coffee and water.

I did have one day for my dad's birthday that we had pizza and cake...is that what affected my weight loss? I was good about everything except for that.

I'm 145lbs and 5'8

[Catie101]

1) don't work out at the same time everyday or doing the same exercises because your body gets used to it and stops responding.

2) working out for 20 minutes (aerobics) in the morning before you eat anything will help you burn a lot more calories than doing an hour of exercise later.

3) make sure your metabolism is in check because it has a lot to do with how much weight loss you have. some things to kick-start it would be cinnamon, caffeine, and spicy foods.

4) getting lots of sleep can make all the difference in whether you lose weight or not.

5) to lose weight you must be burning more calories daily then you consume. also you need to consume the right amount for your height, weight, and gender. most calories should come from complex carbohydrates and protein.

6) make sure you get enough water a day. weight in lbs/2 (145/2=72.5lbs) change lbs to oz so 72.5oz. that's how much water you should be consuming daily. the water in your coffee would only count if it is decaffeinated!

7) yes the pizza and cake will effect your success that week. it is extra calories, extra sugar and extra fat. but do not beat yourself up about it because everyone needs a treat sometimes!

8) also give yourself time to rest. your body needs time to recharge and your muscles need time to repair themselves in order for them to grow stronger so don't work out everyday!

tips when it comes to your meals:

-eat the whole egg. most of the good nutrients are packed in the egg yolk!

-dont get lite dressings or lite or calorie wise anything they make up for these things by adding sugars, chemicals or other things that are worse and more fattening

-dont drink too much coffee and try to stick with decaff if you can!

-if you like any kind of seafood especially fish such as salmon and tuna or shrimp add it into your diet. its a great source of protein and vitamins and it will benefit you in so many ways!

[DaniJ]

Don't worry about your weight. That is the worst way to measure your health by. Go by BMI, and how you feel. Muscle weighs WAY more than fat, so it could be that you lost a lot of fat, but gained muscle, so that would make sense. Also, you aren't going to lose weight after a week. Your body is still getting used to the changes you have made to your routine. Give yourself some time to get used to it, and you will start to notice a difference. Remember, you do need a cheater day every week. My cheater day is Saturday, since I'm at church that day and there are always snacks. Then I decide to eat healthy all the other days, and I exercise as much as I can. The wii fit is fun too... It makes exercising more fun to keep up on. I've never been able to keep up an exercise routine for more than a few days, but the wii fit is like playing video games, so it's more fun. lol And find some good, healthy recipes that will make you feel like you're cheating when you aren't. Good luck!

[justanotherguy00001]

Weight loss is no magical act, you consume calories & nutrients and when you do stuff (like walking) you use those calories.

Put a little work into finding out how much you eat & how many calories you consume and how much you work out and over time, you WILL lose weight.

If you want to lose weight I wrote this little formula that pretty much details exactly what you have to do to lose weight in however many days you want. Of course, the longer you give yourself (in days), the easier it gets. The shorter, the harder.

Losing Weight Formula

A = How many calories you consume daily.

link

B = How many calories you burn simply by existing (basic metabolic rate; BMR) Generic is 2000

link

C = How many pounds you want to drop.

D = Calories you need to lose daily (includes ALL exercise you do, like walking)

link

E = Span of time you want to lose the weight by. In days.

*********************

(A*E - B*E + C*2000) / E = D

*********************

For example:

(2500*30 - 2000*30 + 10*2000) / 30 = 1166.66

If you consume 2500 calories daily, and you burn 2000 calories daily via BMR,

you will need to burn 1166 calories daily for 30 days & you will lose 10 pounds.

Also - you can attack this from two angles. By reducing how many calories you consume daily (A) and by exercising, you can make your daily calorie goal that much more easier.

[WeaponZero]

What you should do is not weigh yourself for a month.

When beginning a weight loss regimen that consists of high intensity exercises, you will see muscle gain and water retention in the beginning that will outweigh the fat that was lost. In other words, according to the scale (AND ONLY TO THE SCALE) you will either stay the same or may possibly even GAIN "weight" in the first month. It is important NOT to be discouraged by this because you will EVENTUALLY start to see the weight loss you want. But because your workout regimen incorporates a number of muscle building resistance exercises, the fat loss cannot be measured by weight lost since weight also consists of muscle which is growing as the fat is losing.

[WeaponZero]

Also you will see water retention since your increased activity level demands more hydration.

[Icicle_Creek]

You should be worrying less about fat and more about sugar and carbs. Even so it sounds like you're eating pretty healthy, but you're working out a lot so maybe you're not getting enough calories in your diet. It may seem counterproductive but if you're drastically reducing your calorie intake your body may think it's starving and start storing everything instead of burning it off. Maybe add in a healthy snack sometime in between lunch and dinner and drink lots of water. I doubt one day of eating bad ruined your whole week, so don't stress about that.

[Darkfairie17]

Well if you only worked out for a week, that's not enough time to see results. Exercise at least 3 times a week for a few months and you will start to see results. Best thing to do is find a workout routine that you can commit to doing at least 3 times a week and stick to it. Exercising a lot for one week is not going to make any difference, you might feel better but it's not going to give you a significant weight loss. The food you ate was good, sounds healthy.

The pizza and cake wouldn't have affected your weight. You didn't eat it everyday. Just as long as it's an occasional treat it's not going to affect your weight.

[Longshot]

Some things I noticed in your diet. Have lite dressing only once a day. The issue with lite is that if you use a lot of it does have calories in it. Skip the cheese. The pizza and cake obviously did not help. You can also have just a salad once every few days for dinner.

Between meals you should have some fruit and/or raw/steamed veggies. Finally I suuggest you increase your running distance each week or every other week.

[anony84]

Muscles actually weigh more so working out nonstop would increase your weight if you are managing to successfully put on muscle tone. It's a good thing though because you end up burning more calories with muscles and you would be more toned than if it was just fat. I think your menu looks good so good luck :)

[heyyy]

I am in the same shoes, dieting for the second week, and my advice it, do not measure yourself YET. Your body gained weight in more than a week, right? So give it time and ull see results. Eat healthy for being healthy rather than for the idea to be thin.

[rachiee]

How much are you eating, as in how big are your meals? Also, how much dressing are you using? You really should cut the dressing out. Even though it says lite, chances are its packed with sugar which isn't good for your diet. Its still very soon to expect results. 5 days isn't much. Just make sure you aren't eating a lot. You can run miles and miles but if you are eating a whole buffet, the running won't matter much.

[ivarei]

first of all, 145lbs and 5'8" sound great, but second of all, it's your body composition that matters more than your body weight. the scale might not be showing a reduction in weight but I can guarantee that there has been a reduction of fat and increase of muscle. also, it's been 5 days, so you can't expect to see a whole lot of change in that amount of time, it can take many weeks and months to experience a noticeable change in your appearance.

[justlilly]

It takes longer than 5 days to actually start losing real weight

anything before that is just water weight

[dx021]

yea it's a nice start but 5 days of that isn't going to do much. and yea the pizza and cake was probably calorically everything you burnt off in those 5 days

[raptor]

Did you make the chicken salad or was it purchased? Pre-made salads are notoriously sly at actually being quite unhealthy.

Don't be discouraged by no change in 5 days. Results happen over time.

[Anonymous]

It takes months not a week, and sometimes it starts slow and gains momentum as it continues. The real trick is to enjoy the exercise routine and get addicted to the endorphins instead of finding it boring.

[Anonymous]

Stop eating "low fat" everything, it's a marketing myth. Low fat=sugar. Sugar=fat. Eating fat=/=getting fat.

[kheserthorpe]

What day was your dad's birthday?

[Asker]

Friday

[kheserthorpe]

After a large carb load on a load carb diet your weight spikes, for me it takes at least 48 hours to vanish. See what you weigh tomorrow.

Also be aware that depending on where you are in your cycle, you would be retaining water.

You may have lost fat but gained water, when the water comes off you'll see the change.

[kheserthorpe]

Hah, downvoted. Anyone want to comment on why?