I Count Calories & Exercise But Still Don't Lose Weight

It can be frustrating when you count calories and exercise but still do not lose weight. It is possible that you may be overestimating how many calories you can consume each day. Also, you may not be accurately counting your calories. You may also need to increase the intensity and duration of your exercise routine. If you feel that you have already taken all of these steps, talk to your health-care provider.

Know Your Daily Calorie Goal for Weight Loss

One barrier you may face in losing weight is that you may not know your correct daily calorie goal for weight loss. Estimate the calories you need each day to lose weight by first looking at the recommendations of the National Institutes of Health for weight maintenance. The National Institutes of Health provides a target range you can use to estimate your calorie needs to maintain a healthy weight. If you exercise regularly, your calorie range is probably in the moderately active range. For instance, if you are a male between the ages of 31 and 50 years who is moderately active, you should consume 2,400 to 2,600 calories to maintain a healthy weight. However, if you would like to lose weight, you need to cut calories from this range each day. If you cut 500 calories from the range each day for one week, you should lose 1 to 2 lbs.

Count Your Calories Accurately

Although you may be counting calories, you may not be counting them accurately. Sometimes people count calories without writing them down. Record your food intake on paper or by using one of the many food diary computer applications. Count the calories in every food and beverage you consume, even sauces, condiments and beverages. Keep in mind that many packaged foods contain multiple servings. Check food labels carefully, and count calories for the serving size you actually consume. Also, you may have difficulty estimating calories in food prepared by others, like in restaurants. Foods prepared at restaurants are often much larger than a single portion of food you prepare at home. So if you eat restaurant food often, you may be underestimating calories in your meals.

Change Your Exercise Routine

Even though you exercise, you may not be exercising enough or choosing exercises that really burn a lot of calories. If you are a child or teenager, the Centers for Disease Control and Prevention recommends that you exercise for 60 minutes each day. If you are an adult, you need to exercise 150 minutes per week. If you are already exercising but not losing weight, you may need to increase moderate or vigorous aerobic activities. Moderate aerobic exercise includes activities such as brisk walking or doubles tennis. Vigorous aerobic exercise includes activities such as running or swimming laps. These activities burn the most calories, which should lead to more weight loss.

See Your Health Care Provider

If you know your daily calorie goal for weight loss, are accurately recording your calories using a food diary, and are regularly doing moderate or vigorous activity, but you are still not losing weight, talk to your health-care provider. Some health conditions and medications can make weight loss difficult. Therefore, it is important to work closely with your health care provider on your weight-loss plan.