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really want to loose weight.
im about 5'3"-5'4" and i weight 140 pounds. i've been playing field hockey for about a month and its alot of running and sprinting and intense exercising but i haven't been loosing any weight. i've been eating pretty decent too. barely any junk food. why aren't i loosing any weight? how can i lose weight? my goal is 15 pounds but 20 would be even better :)
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I dont really agree with the answer below, exercise is a great way to lose weight. It not only burns plenty of calories but it also keeps you fit and healthy.
Now, of course you need a calorie deficit (500 is about right) i.e. you need to burn more than you eat. However that is exactly why you should keep exercising. Despite your efforts thus far, the problem is very likely in your diet.
I don't believe in low carb diets and such. One of the main problems with them is that they don't create a realistic diet and people tend to regain the weight as soon as they stop. Also its unnecessary.
Here are some diet tips, which one should stick to even after the weight is lost (just without the calorie deficit):
- Eat small balanced meals 4- 6 times a day (i.e. every 3- 4 hours). This is important for your metabolism.
- Minimise saturated fats, found primarily in animal products, junk foods, cheap oils etc.
- Drink plenty of water
- Cut out as many of the empty calories as possible. Avoid things with sugar added to them etc.
- Make sure that you intake a small regular amount of essential fatty acids with most meals. These are important for weight loss and general health. They can be found in things like oily fish, nuts, olives, olive oil, canola, flax seeds/ oil, etc.
- Base your meals around a good protein source like chicken, tuna, turkey, lean meats, cottage cheese, etc.
- Avoid processed foods.
- A meal might be something like skinless chicken breast, a small portion of rice, and a small salad with canola. Or a late night meal might be something like cottage cheese, an apple and a few walnuts. Breakfast could be oats in skim milk. You get the idea.
Anyhow, just continue what you are doing, implement as many of the things I mentioned as possible, and from there just tweak down the calories. Also, as my favourite fitness trainer here on advicenators would say, use a mirror over the scales to determine progress. Sometimes you build some muscle and that might give you the misguided impression you are not making progress.
Good luck.
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I used to have this same problem, same height, same weight. The fact is, exercising doesn't really help you lose weight. When you burn calories, your body GRUDGINGLY gives them up. I would suggest that you try to lose 1-2 lbs. per week by first beginning to cut off 200 calories from your usual dietary needs. Gradually cut off 500 per day. Eat at regular intervals, maybe 6 times a day, 3-5 hrs apart. Eat as little carbohydrates as you can, and cut out most if not all sugar. You can do 30-40 situps or crunches each day, I do them right before bed. Don't weigh yourself, or take a tape measure. Just do the steps above and lose weight until you feel comfortable. Remember, this isn't going to happen over-night, so take it slow. When you've lost the weight, go back to your normal calorie intake, and play sports if you wish. The weight will stay off, if you just remember: only a little sugar and a teeny bit of carbohydrates. Good Luck!!!
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