I’m Not Losing Weight! Exercise Doesn’t Work!

You decide that it’s time. Time to make a change. You want to lose 20 or 30lbs and you know that exercise is going to help burn that fat, so you do what most do and join the gym. You start working out 3 or 4 times a week and bust your butt in the gym. A few weeks go by and you step on the scale… no change. You get discouraged and skip your next workout, then another and before you know it you have lost all momentum and the desire to even try anymore. What’s the point right? You worked hard for a few weeks and the scale showed nothing.

This scenario happens over and over and over again at the gym. Let me assure you that it’s not exercises fault.

The problem usually occurs because most of us think that exercising 3 or 4 times a week will just melt the fat away. Don’t get me wrong, exercise is a very powerful weight loss tool. We talk about that all the time and it is true. But in the grand scheme of things weight loss comes down to burning more energy in a day then you take in. A typical 1 hour exercise session with a mix of strength training and cardio will burn approximately 200 to 400 calories depending on your weight, gender and your exercise intensity. Let’s say you workout 3 times a week and burn 400 calories each session. That’s 1200 calories burned in a week. It takes about 3500 calories to make up one pound of body fat loss. So, exercise alone will not get you there.

What is almost always missing is the attention to your food intake. If weight loss is your goal and you only focus on exercise but don’t address diet you could be setting yourself up for failure. You are using exercise as your only tool, and we just showed how exercise alone leaves you short, and then you are most likely using the scale as your metric to measure success. This is the formula that is to blame for so many people giving up on their weight loss goals. It’s a cycle of hard work met by disappointment once they step on the scale to measure their success.

I won’t get in to the best ways to address your diet here because that is a whole different conversation but you can download our book Eat Smart, Eat Often, Eat Small for free above this article and learn everything you need to know.

Hopefully this gives you something to think about. We have to rethink the way we talk about exercise. The amount of health benefits that come from regular, consistent exercise is a list a mile long. Don’t stop. Just because the scale isn’t showing dramatic weight loss, don’t give up.Weight loss happens over time, not in an instant. Address the missing piece of the puzzle, your diet. Just don’t blame exercise. It does nothing but good things for you!