If I'm exercising, why am I not losing any weight?

I often have people come to me, frustrated, because even though they have started exercising they are not seeing the weightloss they had expected. It is to any of you who have shared in this frustration that I write today. Exercise is extremely important in achieving a healthy body. It increases your muscle mass, burns calories, increases bone density, improves your cardiovascular system, lowers stress lever as well as provide many other healthy benefits. However, exercise is just part of the weightloss equation. Your nutrition is a HUGE factor in a losing weight and having a healthy lifestyle. To lose just one pound of fat you have to have a caloric deficit of 3500 calories. On average, most people will burn around 500 calories for every hour of strenuous exercise they complete. If you exercise for a total of five hours/week that's still only get you to about 2500 calories on average. You do the math that's equals to losing less than one pound per week. So the key really is your nutrition.

I highly recommend that anyone who is trying to lose weight keep a food log. You can write it down on a chart, in a notebook or use a site online to track those calories. Fitday.com or sparkpeople.com are both great websites you can use to keep track of what is going into your body. You can even enter in your personal information and they will give you an approximation of how many calories a day you need to maintain you weight. If you subtract 500 calories/day, you should loose one pound a week just by changing your diet. As a general rule, women trying to loose weight should shoot for 1200-1500 calories/day and men between 1500-1800 calories/day. NEVER DROP BELOW THESE NUMBERS WITHOUT CONSULTING A PHYSICIAN FIRST.

I know that for many people, keeping a food log seems like a huge hassle, but when you think about the studies that have shown, those who keep food logs lose on average 50% more weight than those who don't, you may quickly change your mind. Writing things down keeps you accountable, honest and aware about what you are putting into your body.

I also would like you to all plan your meals and some healthy snacks for the week. Go grocery shopping and get your house stocked up right. It's hard to eat well if you don't have healthy options in your home!