Working Out But Not Losing Weight?
Ahhhh the scale. You dedicate the time to exercise, you’re working out regularly but not losing weight. It’s so annoying and can make you feel like the work you’re doing is for nothing, right?
Maybe you are doing exercise that used to help you lose weight in the past but not so much anymore which is even more frustrating! Our bodies are constantly changing and things that used to work may no longer be working.
Why The Scale Isn’t Moving
Your Body Composition
Have you heard the whole “muscle weighs more than fat” phrase? It’s actually true in a way! When comparing 5 lbs of muscle to 5 lbs of fat, that fat mass is going to be a lot larger in diameter of the muscle. This is because muscle is very dense. Think about muscle like a roast, and fat like cotton candy. They may look like they’re the same size, but that roast weighs significantly more. So remember, the scale only tells a part of the story but not the whole thing.
When you start exercising and eating more protein or more nutritious foods, it can be common to start putting on muscle. This could be why you’re clothes are fitting better but the scale isn’t moving.
Working as a dietitian for nearly two decades, I’ve seen many cases of different body compositions. I’ve seen women who are in the “healthy” BMI and weight range have 40% body fat and I’ve seen women who are in the “overweight” BMI and weight range have 16% body fat.
The one with the lower body fat will have a much higher metabolism and a lower risk of developing several diseases. Not to mention, she’s probably going to feel much stronger and more confident in her clothes as well! So as you can see, the scale doesn’t tell the full story of what’s going on inside your body.
Your Exercise
What type of exercise are you doing? How intense is your exercise? Is your heart rate remaining elevated throughout your workout if you’re doing a cardiovascular exercise? When you’re lifting weights, are the last few reps challenging? Are you breathing heavy with those reps? Are you getting a variety of exercise?
I know it’s a lot to think about and sometimes you aren’t sure what you should be doing. Cardio, strength training, and flexibility work are equally as important when it comes to exercise. Cardio type exercises like running, biking, rowing, etc burn a lot of calories if done consistently, but you should also be doing strength exercises as well to build muscle which also impacts how many calories you burn at rest. Calories burned are important when trying to lose weight, however it’s not the only thing to pay attention to.
Your Nutrition
Every one of us has our own unique needs. We all have a different metabolic rate. Metabolic rate is the amount of calories or energy your body needs to keep you alive and functioning. A few factors play a role in metabolic rate: age, height, weight, sex, muscle mass, genetics, medical conditions, and activity factor.
Did you know as you get older, your metabolic rate slows down? A few things to think about with your nutrition: are you eating the right amount of food? Are you eating a variety of food? Are you eating enough protein and fiber? Are you drinking enough water?
Once you know how many calories it takes your body to maintain your weight, you can make adjustments to your diet and eat slightly less than your rate in order to create a deficit and lose weight. I recommend meeting with a dietitian to determine what this number may look like for you. Don’t want to count calories? No problem! A dietitian can help you plan meals and snacks that work for you and your needs so you don’t have to count every calorie you eat.
Here’s What NOT to do When You’re Trying to Lose Weight
Cut too many calories
If your goal is weight loss, you want to make sure you’re in a caloric deficit, that is, eating less than your body needs to produce weight loss. But cutting too many calories will cause you to lose muscle mass too and may put your body into starvation mode which can have a negative impact on your metabolic rate in the long term. Not to mention, if you’re working out but not losing weight, cutting calories down too low will kill your energy levels, leaving you feeling depleted for your exercise.
Exercise excessively
If you’re exercising and not seeing the scale move, it may be tempting to work out more. In some cases this may be helpful if you aren’t exercising much, however, it’s not necessary to work out for hours a day. It can burn you out and increase your risk of injury.
5 Things TO DO When You‘re Working Out But Not Losing Weight
Get an estimate on how many calories your body needs
I’d suggest using a dietitian, however, there are body composition analysis machines like InBody Scan that can give you a close idea. Those don’t take into account medical conditions and genetics, but they do look at lean mass, height, weight, age, and sex. Once you have an idea of how many calories your body burns each day, you know that in order to lose weight, you need to consume a little less than this.
Fuel your body well
Make sure you have a good balance of carbohydrates, protein, and healthy fats as well as about 5 servings of fruits and vegetables daily. Drink half your body weight in lbs in ounces. (Example: 150 lbs = 75 oz water).
If you’re looking for meals to help you meet your needs, check out Wholesome Meals Made Easy meal app where I plan family-friendly, well-balanced nutritious meals for not only you, but you’re entire family! All recipes have nutrition facts plus you’ll have the capability to send the grocery list straight to Instacart. Be sure to check it out if you’d like nutrition help that you don’t even have to think about.
Switch up your exercise routine
Try a new kind of exercise. Maybe try adding incline to your walks or try a new exercise class. Bodies respond differently to different programming. Whatever you choose, make sure it’s something you enjoy so you stick with it!
Take measurements
Sometimes you’re losing inches but not pounds. Checking your body measurements or doing a body composition scan can show you more results. I find this extremely helpful, especially in women! You can also take progress photos, as these give you a better visual of the changes happening with your body.
Keep on pushing through
Sometimes results take awhile to see. Don’t stress if you’re working out but not losing weight right away. Change happens slowly but surely so evaluate your intake vs your output and focus on consistency!
A few Podcast Episodes to Help
The Secret to Fat Loss & Muscle Gain Without Crash Dieting
How to Actually Lose Body Fat from a Registered Dietitian
The Secret to Eating Smarter, Not Less
Looking for Healthy Recipes?
Be sure to check out a few of these recipes that are high in protein and fiber to help you meet your body composition goals and feed your family well!
