A lack of weight-loss success can shatter your motivation to reach your fitness goals. Being frustrated because you seem to be unable to lose weight, no matter how hard you try, makes it hard to get motivated again. The key to getting back on track is to return to the basics. Know exactly how weight loss occurs, the reasons you’re having trouble and how to get back on track.
Basics
You lose weight when you have calorie deficit, that is, when you are taking in fewer calories than you burn each day. Your body is constantly burning calories for all its basic functions – breathing, digestion, organ function – and exercise can help add to this daily burn. One lb. of weight loss is equivalent to a 3,500 calorie deficit. So, a healthy weekly weight loss of 1 to 2 lbs. can be achieved by creating a calorie deficit of 500 to 1,000 calories a day, respectively.
Cutting Calories
Eating healthy, and especially cutting out the “bad” calories, can help you jumpstart your calorie deficit. Empty calories come from high-calorie foods that offer little nutritional value, such as soda and sugary snacks. For instance, a 20-oz. soda can contain 250 or more calories, most of which are from sugar. Cutting out one daily soda, for example, could already have you on track for 0.5 lb. of weight loss per week. But don't take in too few calories. Adult women need to consume at least 1,000 to 1,200 calories per day for safe weight loss, and men need between 1,200 and 1,600.
Burning Calories
Exercise is the perfect sidekick to a healthy, low-calorie diet. Adults need to exercise for at least 150 minutes per week, or five days a week at 30 minutes per session. Doubling that number to five 60-minute workouts can provide an even greater weight-loss benefit. Focus on exercises that burn lots of calories, such as running, cycling, rollerblading and swimming. For instance, a 160-lb. person running for 60 minutes at 8 mph can burn 986 calories per workout, according to MayoClinic.com.
Causes
If you’ve exercised regularly and eat healthy and still aren’t losing weight, consider other causes. Monitor your calorie intake more closely for a week or two to see if you are exceeding your calorie goal. Be especially weary of high-calorie, sugary snacks. Also, make sure you’re exercising at a moderate intensity for at least 30 minutes per workout. This means you work up a sweat and breathe harder, and your heart rate increases. If you still can’t lose weight, consult your doctor to be sure you don't have a health condition that is causing you to gain weight.
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