Exercising But Not Losing Weight?

August 5, 2011, 10:08 am Johanna Clark Springday

Are you doing enough exercise, too much or not the right type? There are many factors to consider when you start training with the aim to lose weight. It's frustrating if you're not seeing results but if you consider the following factors those extra kilos might start dropping.

Exercising But Not Losing Weight?
Run

Flickr/666isMONEY


Take the next 10 minutes to contemplate the following:

* If you have just increased your exercise by a considerable amount (i.e. doubled your training sessions) you are naturally going to increase your energy expenditure so your body will naturally want more fuel. Weight loss, to some degree (not all of it) is about energy in and energy out. Make sure you increase your exercise gradually so your body doesn’t all of a sudden get a shock and feel it needs re-fueling in excess.

How to avoid winter weight gain

* Assess yourself and your motivation – Do you need to be exercising excessively (i.e. running 10-20km) 6-7 days a week? You may get better results by halving your sessions which may regulate your eating habits and prevent over-eating. Excessive training doesn’t always lead to long term sustainable results.

Five mind motivators to keep you exercising

* What exercise are you doing? You should be including a balance of aerobic (i.e. bike riding, running, walking), resistance (strong yoga, weight training, pilates) as well as some stretching. You aren’t going to get the results by just doing one of the above. They all work together.

Will strength training improve your running?

* Are you over doing the carbohydrates? We often think that if we are exercising daily then we need to fill up on bread, pasta, rice, corn, oats and so on to keep our energy up… Wrong! Yes, you do need to ensure you get in good quality low glycaemic carbohydrates but most of us over do it. Try focusing on filling up with lots of vegetables (which are loaded with carbs too you know) and protein rich foods (eggs, lean meat, fish, dairy, poultry, tofu).

The cheapest and healthiest carb

* Are you actually thirsty? If you have just completed a training program of some swimming, running and riding in preparation for your triathlon then you would have sweated out considerable amounts of water and electrolytes. Make sure the first thing that goes in to your mouth post your session is at least 1L of water.

Is herbal tea better than water?

* Hands off the sports drinks! – They are loaded with sugar or artificial sugars and going to be doing nothing for your weight management.

Caffeine will help you across the line

* Don’t fall in to the trap of over eating post your training session. Program them in to your days to that your next main meal is not far away – i.e. 1hr away. As soon as you finish your session have a small handful of almonds with an apple and get home and get dinner on!

* Are you stressed out? If you are working long hours and / or have high levels of personal stress the last thing your body wants to think about it dropping weight. It is just trying to survive! This is one of the biggest hurdles I face with patients who are under excessive stress and are overweight.

* Perhaps it is time for a complete blood check – how is your thyroid performing? How are you metabolizing your sugars? And so on… there may be some underlying factors also contributing to your struggles. Your health practitioner will be able to assist you with this.


Wanting to stay fit this winter? Join a Spring Day Program or request a consultation with a Springday expert for more tailored advice.

Spring Day is your online personal trainer with exercise programs, expert advice and tracking tools to help you reach your sporting goals.

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14 Comments

  1. max06:59am Sunday 07th August 2011 ESTReport Abuse

    sex is good excercise anyone want to train together

    Reply
  2. CC06:11am Sunday 07th August 2011 ESTReport Abuse

    It's an age thing, and your personal metabolism rate. It does slow down as you get older, you can raise it by doing light excercise, try walking everyday for 30 minutes am and pm, and cut out all carborhydrates ..ie. potatoes, rice, bread, chips, cut out starch and sugars and you will lose wieght.

    Reply
  3. James11:51pm Saturday 06th August 2011 ESTReport Abuse

    At my gym, I see so many women in their 40s and 50s who seem to spend forever on the exercise bikes, but never seem to lose weight. I'm pretty sure its because they cant lay off the cheesecake. Heres an easy way to lose weight More caffeine, eat less, and exercise. You WONT lose weight just dieting

    Reply
  4. Mick Middleton09:39pm Saturday 06th August 2011 ESTReport Abuse

    people just need to get off there arse n train ....eat the right food and stop coming up with crap like o im to busy all the time walk ur dog walk ur self if u aint got a dog .....walk up a hil jog do some thing besides blame other people..yer girl in pic is skinny thats because she eats right n jog

    Reply
  5. Ann08:54pm Saturday 06th August 2011 ESTReport Abuse

    Please understand, not everyone is fat because of lack of exercise or proper diet. I have always exercised. When I was young I was too thin, now Im 55 Im eating the same things and dont have a sweet tooth and am 20 kilos heavier. My husband and I eat exactly the same things and he is slim.

    1 Reply
  6. Deekem06:46pm Saturday 06th August 2011 ESTReport Abuse

    The one thing that bothers me bout this is that most of the aerobic workouts are high impact so knee and ankle problems later, The thing is there is a low impact way to get a great aerobic workout and tone up your legs and butt. Ever heard of rollerblading one, of the best for your butt.

    1 Reply
  7. John.maffina.06:16pm Saturday 06th August 2011 ESTReport Abuse

    another one for the fatties

    2 Replies
  8. MR AMAZING05:37pm Saturday 06th August 2011 ESTReport Abuse

    I know this woman who was 65kgs when she marries, she has since balloned to 178kgs and her hubby has left her. She tried to fo the right things whilst hubby was at work by eating fries, kfc, burgers, chips, mackas etc, she exercised by checking the mail daily and having sex once a month. Hubby gone

    1 Reply
  9. MR AMAZING05:30pm Saturday 06th August 2011 ESTReport Abuse

    what a silly photo to put up of a skinny hot chick who can obviously eat anything she likes and do ne exercise and still beskinny. Most chicks and women like their meat pies, mackas and kfc, do no exercises, go to the footy, smoke, gamble, swear like troopers, belch, pass wind constantly. Heffers

    1 Reply
  10. Robert05:23pm Saturday 06th August 2011 ESTReport Abuse

    Why??? have a picture of a stunning girl like that for weight loss she's perfffffect. Beautiful..... Just need people to cut back on there over indulgences.

    1 Reply
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