Why Can’t I Notice My Weight Loss?
Your New Year’s resolution may very well have been to finally lose that extra weight you have been carrying around for the past few years.
So you joined a gym, hired a personal trainer, and you have been working out now for a few weeks, training hard and staying committed to your program.
Yet you don’t seem to be making any progress.
Yes, your clothes seem a little looser and people have been complimenting you on your new leaner look, but you don’t notice any weight loss and the scale has hardly budged.
Don’t give up. There are a number of good reasons for why this may be happening.
Diet and calories
It is crucial that in order to lose weight we need to reduce the number of calories we consume – that is to create a calorie deficit.
The outdated adage of burning 3,500 calories to lose one pound of body weight may not work for everyone since what you eat is as important as how much you eat.
Although caloric reduction is important, focus instead on a healthy diet rich in vegetables, fruit, healthy fats, whole grains, lean protein, less sugar and reduce the number of calories by approximately 500 every day.
Don’t skip meals – this can lower your metabolism.
Think of your new body as a machine that needs high grade fuel to run properly and feed it well.
In order for your body to accommodate the increase in the amount of exercise and the resulting muscle tearing and building, more water is needed physiologically.
Indeed this is why we sometimes feel sore after a workout – inflammation – and the muscle tissue soaks up water.
Women and their hormonal fluctuations are more prone to water retention. Make sure to hydrate adequately before, during, and after a session.
It may seem counter-intuitive, but drinking more water leads to less water retention.
More muscle, less fat, more weight
A pound of fat weighs the same as a pound of muscle – but they look a lot different and are made of completely different tissue.
The composition of muscle is much denser than fat so it takes up less space than fat does.
Fat is lumpy and jiggly under your skin. As you increase the amount of muscle in your body the ratio of muscle to fat also increases, which does add weight.
Therefore, even though the scale doesn’t seem to be moving, your body is changing inside.
Perception and acceptance
It may be frustrating to be working out so hard and not have immediate results, but changes in weight can be small and subtle.
In addition, weight loss is cumulative. As your body composition changes, your lean mass increases but it does not happen overnight.
You may need to retrain your brain while you are training your body.
Remember all the health benefits of regular exercise, your improved lifestyle, the boost to your self-esteem, and, of course, feeling great!
Something that may help is to take pictures to prove how your physical appearance is transforming so that you perceive and accept your hard earned efforts.
Acknowledge your weight loss and hard work. Celebrate your accomplishments – get a massage.
Connect with Expert Leslie Olsen