I'm Exercising Like Crazy and I'm Still Not Losing Weight!

Betsy Gorman
Next Level Performance Trainer

First consider how well your definition of "exercising like crazy" matches up with current ACSM guidelines for weight loss. Unfortunately, walking a mile or two, even if it's done several days per week, will not greatly impact weight loss. There are health benefits associated with exercise even if there is no weight loss, but that's a different subject. Even going to the gym regularly will not greatly impact weight loss if some of those days are spent doing activities that don't significantly increase heart rate or build muscle mass. Consider also time spent at the gym that is not used for exercise. While it's wonderful for mental health to socialize, this won't directly lead to weight loss. 

But what if your average gym day involves a significant amount of moderately intense cardio work, and you are going to the gym 4-5 days per week? Shouldn't you be seeing a lower number on the scale? Cardio exercise done at a steady pace is not as effective for burning calories as interval training. In addition, the best way to exercise to increase fat loss is to do a combination of both cardio and strength training. Also, doing the same exercise routine day in and day out will no longer give the same beneficial response because the body adapts to the workload. 

Another thing to consider is that weight loss is not the only number to look at when assessing the effectiveness of an exercise routine. Fat loss is actually the important value to pay attention to. A pound of fat takes up much more space than a pound of muscle. So two people can weigh the same and the one with more muscle will appear to be smaller. Exercise also builds stronger bones which are very valuable to combat osteoporosis, but a strong bone is a heavier bone. Also, a well hydrated person will weigh more because 2 cups of water weigh one pound. (this is why diuretics will cause temporary weight loss but do nothing to cause fat loss.)  

It can't be ignored that it's extremely difficult to lose weight just by exercise alone. In fact people sometimes completely undo their exercise efforts by then having a "sports bar" afterwards when they really don't need the extra calories. Others fall into the trap of thinking that exercise earlier in the day will cancel out excessive calories eaten later. Even re hydrating after exercise with a sports drink or orange juice can negate the calories burned during the workout. A good nutrition program is essential to fat loss. Exercise and an appropriate diet go hand in hand. 

While it can be upsetting to try to do  the right thing to achieve your goals and then not see the results you want,  there is help available. A professionally designed exercise and nutrition program may be exactly the thing you need to get results. Next Level Performance in partnership with Total Nutrition Technology can put together a complete exercise and nutrition package to take you from frustrated to fantastic in a reasonable manner without wasting your valuable time and effort.

I'm Exercising Like Crazy and I'm Still Not Losing Weight! ~ By Betsy Gorman Published: September 29, 2009 © Next Level Performance