When you're trying to lose weight, exercise is a key factor. It's not the only factor, however, that determines how much weight you will lose. Although you may make a commitment to burn calories every day, it may not be enough to cause significant weight loss, or any weight change at all. Talk to your doctor if you have any underlying symptoms that may signify a medical reason why you are unable to lose weight.
Types of Exercise
Even if you hit the gym every single day, you may not be doing the right exercises that will help you lose weight. Cardio workouts, the exercises that get your heart rate pumping for long periods of time, are the most effective weight-loss exercises because they burn the most calories. Try running, biking or swimming instead of weight-training exercises, which build muscle. Although weight training exercises keep your body strong, healthy and flexible, they do not burn as many calories as cardio exercises do. Focus on burning approximately 1,500 calories per week with cardio exercises.
Diet
You will only lose weight if you are burning more calories than you consume every day. You must burn 3,500 calories more than you consume to lose 1 lb. of fat. If you're eating to make up for all the calories you burned at the gym, you won't lose any weight. And because your body is tired and craves energy after strenuous exercise, it will signal cravings for more food. Fill up with fresh fruits and vegetables, lean protein and whole grain carbohydrates. Eat sweets, sodas, red meat and other foods high in saturated fat only sparingly.
Inconsistency
Running on the treadmill for half an hour twice a week probably won't be enough exercise to jump start your weight loss. Do cardio exercises for 30 minutes every single day of the week. This way, you will steadily burn calories and you won't yo-yo back to your original weight after taking a few days off. Find small ways throughout the day to be active and burn additional calories. Take a walk for 30 minutes instead of 15, or ride your bike to work a few times a week instead of driving.
Eating After Workout
Your energy may be at its lowest immediately after a workout. Instead of reaching for a celebratory snack or sugary drink, allow yourself only water. After all of that hard work, you may be putting the calories that you burned right back into your body. And because your body is craving them, it will store them to try and make up for the calories it has lost during exercise.
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