Not seeing results

[hanahlee123]

I'm a 5'4 twenty year old, weigh 146, started at 149lbs. I started working out June 15, 2015 and work out monday-saturday. I haven't seen any results besides the losing three pounds. I don't eat junk food, and i try to only drink water. what am I doing wrong? My workouts consist of running/walking, which my running is more like jogging. When I'm only jogging my heart rate gets up to 175-192. (I'm assuming this is not good). My workout consists of squats, russian twists, pushups, crunches, lunges, etc. what am i not doing here to be seeing no results even though I went from eating lucky charms every morning, oreos every night, to healthy food and working out and still no results?

[honeygram]

Be patient it takes time. Do you lift weights?  That really helped me and I'm a 56 year old woman it's really hard to lose weight as you get older.  You are on the right track keep tracking everything food and all through fit bit and you will see yourself if you are doing something wrong.  Calories in verses calories out. You should check what your heartrate needs to be in order to be in the zone.  There are lots of different sites to check that but my favorite is webmd.  Good luck in your journey.

[WendyB]

I agree it takes time. Its also about what you eat more than exercise.

Are you Measuring your portions? Thats one thing that gets away from us. So its important to do when first starting.

[jennyct]

Yes! According to my progress reports, I should have lost 17.8 pounds. I've lost about 3. I've been tracking and exercising faithfully for over 2 months, but I'm finding that if I eat sugar (or carbs in excess), even if I am under calorie wise, I will probably gain weight. So I've cut back but occasionally indulge without going over caloric (I'm almost always under) limits. It's extremely frustrating. 

[hanahlee123]

It's pretty terrible! It's hard seeing people lose 10-15 pounds in 7 weeks and I've lost 0 in the past month

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[Miss700]

Try adding weight lifting to your routine maybe 3 days cardio 3 days weight lifting. Weights build muscle which burns fat. You might not see lbs lost but you will definitely see inches drop. Also try eating small meals multiple times throughout the day. You want to keep your metabolism running so that you are constantly burning fat even while at rest.

[Magnusson]

With the numbers given, your BMI (Body Mass Index) is at 25,2 which is pretty good. You are almost normal weight. But at the rate you are loosing weight it looks like your every day calorie deficit is too low. Take a closer look at how many calories you are eating and how many you are burning.

[hanahlee123]

Now does the calorie deficient work? Ice always just subtracted calories from my daily goal

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[Magnusson]

If you are eating healthy food (very little processed food or food with added sugar) you should loose weight when you eat less calories then your body uses. The theory is roughly that when you consume less calories then your body needs it will take calories from your fat deposits and muscles (depending on if you excerzise or only diet). 

Recent studies with refined sugar have showed that having to much sugar in the diet - eventhough you are staying below calorie limit for weightloss - can slow the process of loosing weight.

With your weight - height and about 45 minutes of excersize 3-5 times a week your body needs 2250 calories a day. To loose about 1 pound a week you should be getting about 1600 calories a day which would give you a deficit of 650 calories a day.

With moderate activity (1-3 times 45 minutes of excersize) your body needs only 1950 calories a day and you should be getting 1300 calories a day which also gives you a deficit of 650 calories a day.

[DominicJ]

Lets start from the beginning

Whats your goal?

I'm guessing its to lose weight

If so, whats your goal weight?

125lbs?

So, now we have a goal, 

Losing the final 20lbs is quite a slow process, you should be looking at 20 weeks.

Fat loss is a matter of Calories, its that simple. 

You need to burn 500 more calories per day than you eat.

If you burn 3000 calories, you *need* to eat 2500 calories

If you burn 2000 calories, you *need* to eat 1500 calories

If you burn 1500 calories, you *need* to eat 1500 calories, dont eat fewer than 1500 calories, 

I started running 5ks at the start of the year, my first one took 38 minutes.

Just a little faster every time, I've broken the 25minute barrier now.

"what am i not doing here to be seeing no results even though I went from eating lucky charms every morning, oreos every night, to healthy food and working out and still no results?"

There is no "Healthy" food.

I lose weight eating oven chips and grilled chicken every night.

[djwhite1978]

My Fitness Pal is a great app that will help you track your food intake and it works well alongside the fitbit app.  What is your caloric goal for the day?  1,200 - 1,500??  I am a fanatic of staying below 1,200 total - that's my daily total less any recorded exercise.  This process has helped me go from 172 lbs to 136 lbs.  I am a 5'9", 36 year old female, I work out 7 days a week, Monday, Wednesday and Friday I go to the gym, Tuesday and Thursday I see a personal trainer and do a sort of boot camp work out, Saturday and Sunday I run if it's not raining, if it is, I have an elliptical at home that I can use.  I drink coffee in the mornings and water the rest of the day.  Once in a while I will splurge and have a diet soda.  I eat healthy pretty much all the time, but sometimes on Sunday after I've had a long run, I will splurge and go out to eat.  In the end, you have to have a calorie defict to see the results, there are no ifs ands or buts about it.  Hope this helps in some way!

[hanahlee123]

Thank you! I've got my fitness pal but haven't gotten in the hobbit of remembering to track good throughout my day since I'm always so busy with College work gym and home life! Looks like I need to make some priorities to see a result!😁

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[Raviv]

Yes, the whole point of having a Fitbit is so it can help you track how much you move.  If you're figuring it yourself, you're not letting it work the way it should.

Admittedly, Fitbits are not great at measuring some types of workouts, especially when they're not step based, but you can add those manually.  It just takes knowing the time you started and the duration of the activity so it can replace the incorrect data.  The day-to-day normal stuff registers pretty well if you have your stride set fairly close to accurate.

So set your deficit for a reasonable amount - probably 500 calories (a larger deficit will not make it happen any faster) and see how it increases when you are active.  But then you need to let it do the calculating for you.  Eat the calories allowed, move often, and try to eat quality food.