How many calories are you eating? If you have no idea then that is why you aren’t losing weight.

Exercise for health. Diet for fat loss.

Best advice I was ever given many, many years ago. You diet to lose weight, you exercise to get fit. A person can diet and not exercise and lose weight. so if your key is to lose weight, you really need to look at your diet as exercise is for fitness and health. The two go hand-in-hand as exercise also increases your metabolism so while you're dieting, you can lose weight faster than if you don't exercise. if you're doing weight-bearing exercises, then the pounds on the scale may be deceptive as muscle weighs more than fat. So for that, I would really look at my clothes sizes to see if I'm going down a size or not.

So, my advice to you is really look at what you're eating, count your calories. I used Weight Watchers and I used the point system. I was able to lose 20 pounds a few years ago using Weight Watchers and I've kept them off.

You’re a white woman over 40 there is no hope

Keep at it! I usually start seeing a difference on the scale after 4-6 weeks. It takes time for the body to adjust. Weight lifting or interval training gives me the most bang for my buck.

Then you're still eating too much!

Anonymous wrote:I know weight loss is a marathon not a sprint, but I am feeling so defeated. I have about 40 pounds to lose (42F) and have been exercising daily (except Sunday) for 3 weeks. My routine either consists of a 5 mile walk, 3 mile run, tennis, lifting etc. I am burning at least 400 calories in a session. I am eating less than I was before and have cut out breads/alcohol, but I travel often for work so am eating out more than I would like to be, though I have been boxing half my meals. I realize its all about calories in vs calories out, but I was basically sedentary prior and I have definitely made changes in my diet, so I feel like I should see something. For those who have been here, how long was it before you noticed a change or started losing weight?

Hey there! My name is Sergio and I'm a Coach. First of all kudos to you for starting your own journey! I'm glad you're taking action towards bettering yourself! That sounds like a good routine but I definitely think you went 0-100 real quick and might have put your body through more physical stress than it was ready for! I would focus on your lifestyle habits like how often you're eating a day, protein with every meal, water intake, etc. It's hard to outwork a diet that might be holding you back! You mentioned eating out a lot so you have to take that into consideration. I work with a lot of my clients on habits like those when we first start working together before getting into more strict regiments. Your approach isn't bad! I would definitely give it more time and prioritize those weights more than anything else. What do you usually do in the gym? What do you typically order when you eat out? Do you know what you should be eating in those scenarios?

Agreed with focusing on diet to lose weight. I weigh myself every morning and my weight usually fluctuates within 5 pounds. I almost always weigh more the mornings where I worked out the previous day. I won’t give up working out for mental and physical health reasons, but on rest days I’m simply not as hungry and it’s so much easier to consumer fewer calories.

Muscle weighs more than fat. How are your clothes fitting? How are you feeling? Weight is not the only metric for a healthy lifestyle.

Eat salads with less dressing when you are out. No need to take any food to go.

You just need to eat (a lot) less.

You say you travel a lot for work, therefore need to eat out a lot. Even when traveling for work, make it a point to not eat out more than one meal per day. And that meal, eat about a third of it. Otherwise, throughout the day just eat heathy but non- restaurant foods: a protein bar, yogurt, dried fruit and nuts, hard boiled egg.

I feel like posters like OP need to provide a one week food diary when they post. I bet if we looked at it, we’d identify the problems right away.

Keeeeeep going. I think you can’t expect to see any real changes before at least 6-8 weeks.

Weight loss happens in the kitchen. Exercise for your cardiovascular and muscular skeletal health and long term mobility, not weight loss.

Anonymous wrote:I lost 35 pounds over a year. It was 99 percent diet. Exercise is not the way to lose serious weight.

THIS diet way more important than exercise.

Check thyroid, see if you are pre-diabetes or insulin resistance. You sound like my DH. Pretty active. Didn’t lose a pound was actually gaining. Went on a low-glycemic diet (mild adjustments really, no more processed carbs like bread, chips, pasta). Losing 2-3 pounds every couple of weeks.