Exercising But Not Losing Weight? Here’s Why:
While exercise is great for overall health, it’s not the magic solution for shedding body fat.
Let me share a bit of my journey with you.
Before transitioning into online coaching, I worked as a mobile personal trainer, guiding clients through their fitness journeys.
It became clear that simply working out a few times a week wasn’t bring the desired results, especially in terms of losing body fat.
Despite their dedication and progress in fitness levels, many clients felt frustrated by the lack of significant weight loss.
It wasn’t until I pursued further education, obtaining my Level 4 qualification, that I realised the critical role of nutrition in achieving weight loss goals.
The Exercise and Food Industry Connection
The idea that exercise is the key to weight loss has been drilled into our heads by the food industry.
Companies like Coca Cola and Pepsi fund research papers that suggest obesity is caused by lack of physical activity, rather than the food and drinks we consume.
Why? So they can keep selling us their products, of course.
But research consistently shows that exercise plays a small role in overall energy expenditure.
How Many Calories Do You Burn Through Exercise?
Let’s break it down:
Consider an average person’s exercise routine of three sessions per week, each lasting an hour.
A rigorous cardio session might burn around 600 calories.
Adding up the calorie expenditure for all three sessions totals about 1800 calories per week.
When spread across seven days, this amounts to a mere 250 calorie deficit per day – equivalent to a small snack.
The Reality of Fat Loss
Certain forms of exercise can actually increase hunger, potentially leading to overeating and negating the calories burned.
This isn’t to say exercise isn’t essential – it’s crucial for maintaining weight loss and improving overall health.
Especially resistance training for women as they age.
However, it’s vital to understand that nutrition plays a far more significant role in weight management than exercise alone.
This is why my coaching programme prioritises nutrition education from the outset.
A Better Approach to Weight Loss
So, what’s the solution? Focus on nutrition first.
What we consume has a much bigger impact on our waistlines.
Most people don’t want to face up to this for a number of reasons.
Probably the biggest fear is feeling hungry but there are strategies to overcome this.
As a fat loss coach, I actually suggest you eat more.
It’s all about food volume, low calorie but nutrient dense options.
This allows for some indulgence while still staying on track.
Let’s Not Forget About Protein
Most women I coach are not eating enough protein, which is why they feel hungry.
In my blog post, why we need protein and how it can help you lose weight, I delve deeper into the importance of protein and provide practical tips for incorporating it into your diet.
Furthermore, incorporating activities like walking into your routine can enhance weight loss efforts without triggering excessive hunger.
Walking, often overlooked, is a fantastic low impact exercise that offers numerous benefits, including boosting your mood.
In Summary
If you’re struggling to lose weight despite your efforts, don’t despair.
I offer two coaching programmes tailored to different budgets, aimed at helping you achieve your goals:
Revive Fat Loss Programme which is one to one support – find out more here.
6 Week Kickstart Your Weight Loss which is a group coaching programme – find out more here.
I’ve also created a guide called Curb Your Cravings and Lose Weight guide.
This is packed with so much value and covers how much protein you should be aiming for, along with grab and go options that you can easily add to your nutrition.
Click here for more info.
