Q: I'm exercising more than ever. Why am I not losing any weight?
A: The key to slimming down is to burn more calories than you take in—that means exercising more and eating less. It sounds like you have the activity component of the weight loss equation covered—good work. For many, that's the harder part.
But you still need to consume fewer calories. In a 2004 University of Rhode Island study of 90 obese men and women, those who exercised without cutting calories didn't lose any weight, while those who exercised and ate 500 fewer calories a day lost 15 pounds in 12 weeks.
One reason exercise alone has little impact on the scale is that it's too easy to eat back all the calories you expend exercising. Walking very briskly for 20 minutes burns about 110 calories*—the equivalent of a large banana. Even if you run 7 miles in an hour (782 calories*), you can negate it all with a burger and a large order of fries.But don't let that weaken your exercise commitment. Though your scale may not show it, you've probably lost some fat—particularly the disease-promoting kind around your belly—and gained some muscle. The URI researchers found that the exercise-only group in their study lost fat, particularly from their waistlines. Plus, exercise keeps you looking and feeling younger, boosts your mood, helps you sleep better, combats stress, and lowers your risk of disease. Another big bonus: It can help ensure that once you lose the weight, you'll keep it off.
*Based on a 150-pound person
A: The key to slimming down is to burn more calories than you take in—that means exercising more and eating less. It sounds like you have the activity component of the weight loss equation covered—good work. For many, that's the harder part.
But you still need to consume fewer calories. In a 2004 University of Rhode Island study of 90 obese men and women, those who exercised without cutting calories didn't lose any weight, while those who exercised and ate 500 fewer calories a day lost 15 pounds in 12 weeks.
One reason exercise alone has little impact on the scale is that it's too easy to eat back all the calories you expend exercising. Walking very briskly for 20 minutes burns about 110 calories*—the equivalent of a large banana. Even if you run 7 miles in an hour (782 calories*), you can negate it all with a burger and a large order of fries.But don't let that weaken your exercise commitment. Though your scale may not show it, you've probably lost some fat—particularly the disease-promoting kind around your belly—and gained some muscle. The URI researchers found that the exercise-only group in their study lost fat, particularly from their waistlines. Plus, exercise keeps you looking and feeling younger, boosts your mood, helps you sleep better, combats stress, and lowers your risk of disease. Another big bonus: It can help ensure that once you lose the weight, you'll keep it off.
*Based on a 150-pound person
Last Updated: 12/04/2006 16:04:19
