Help not losing weight

[carrottopper]

New to exercise. I got an I watch for Christmas and since then I have aimed to move more, incorporate small jogs, short runs, walk more and do YouTube exercises at home. I've been burning 700 calories a day but not seen any weight loss! I've been watching quite healthily but not changed it too drastically. I expected to see a little weight loss by now.

Any advice? Surely 700 calories should be a positive move and worth doing. I'm enjoying it but getting discouraged

Depends if you're eating those calories back again. If you're taking in more than you're burning then you wont lose anything

When I started trying to lose weight I was told losing weight is 80% calories in and 20% exercise.

I then weighed and logged all my food on myfitnesspal and lost weight that way and took up running for fitness.

I sincerely doubt you're burning 700 calories a day through "small jogs" and "short runs." Looking at my Strava, I only burned 600cals on a hard tempo 10k last week.

I would suspect you're over-estimating how many calories your exercise burns, and also eating more calories back than you think.

It is very possible to lose weight through exercise and eating "normally." I've done it. But you have to exercise a LOT, and also have a healthy, balanced diet. Most people don't exercise anywhere near enough for it to have an effect on its own.

if the 700 calories is the red ring, that’s simply 700 over BMR. It’s not 700 true exercise calories

The standard is set to something like 580
Calories as a standard target for the day. Therefore you’re burning only 120
Calories over the expected.

What activity are you actually doing, OP? I'd have to exercise hard for almost 2 hours to burn an extra 700 kcal.

Yes 700 on the red ring. I'm looking after two little ones, 2 mile school run pushing the pram twice a day, then 30 minutes exercise at home (jogging, Zumba or a range of hiit exercises) and hour work - watch shows between 700 and 800 calories.

I don't know the watch in question, but the stats ImRealHonest quotes sounds more like it. 120 exercise cals will be much closer to the truth than 700, for a bit of a walk and 30 mins exercise at home.

I know that's quite dispiriting, but that's why most people find it easier to lose weight through diet than through exercise. As you have to do a lot of exercise for that alone to make a difference.

700 calories sounds a little optimistic. In a one hour very intensive gym session (with a trainer), I burn about 350-400 calories more than I do in the same time when not exercising.

I too supect your watch is vastly over-estimating how many calories you are burning. I'd need to run hard and hilly for at least an hour and a half to burn that many. I''m not sure what youtube exercises you are doing but ones that include weights (including bodyweight exercises) and HIIT will build muscle faster and help you lose more weight than purely aerobic based ones.

Also, be aware that you might start to notice a difference in how loose your clothes feel way before you see a difference on the scales.

I think OP said she is walking 8 miles/day (that would basically take me 3 hours) plus 1.5 hours of other 'exercise'. 700 kcal doesn't look implausible. Very admirable for your cardiovascular system, anyway.

Yes well it's a mile to school so 2 miles in a morning, 2 miles at home time so 4 hours then hour and half of housework and other exercise. Just wish I could loose a few inches. Thanks YeOldTrout

That's four miles. The trouble is that walking barely uses more calories than not walking.

OP, it's probably not what you want to hear but, if you want to lose a few inches, then the most effective (and fastest) way is to eat less.

So is the answer to try and keep up with the exercise doing walks, jogs and hiit at home? Also looking at my meals?

My advice would be to exercise for fitness and health, but focus on what you eat to lose weight.

Ignore the calories burnt from exercising as these can be misleading, and start tracking your calories in everything you eat and drink. Eat three healthy meals a day, cook from scratch and include a variety of fruit and veg, honestly it'll drop off. I lost 5 stone this way, and it's my lifestyle now.

Use exercise to gain fitness, not to give yourself extra calories. That's a bad road to go down (trust me!).

You can't out-exercise a bad diet.

Thank you Brimful x

You can't out-exercise a bad diet

I hate that old cliche. You totally can out-exercise a bad diet - you just have to exercise more than most people would think possible!

But that's of no use to the OP, so sorry for going off on a tangent

1 mile is at most 20 minute walk to me, going at school child pace.

The 700 calories is how many calories she is burning in total in the day, not just through exercise. Apple watches show your total "Move" calories. So 700 sounds about right, when you incorporate the exercise.
If I do no exercise or barely move during the day (this isn't very often) I'd still burn around 200

Op, you'd have to seriously go some to burn 700 calories. The reason you're not loosing weight is because you're not burning that, and because the amount of food you eat is enough to maintain your current weight (assuming you're not gaining)

Factually you're eating the calories required to maintain your weight. There is no deficit.

At a push based on what you've described I'd say you're likely burning approx 200. Maybe 300 but it unlikely.

You need to eat less than you burn, and right now you're not. As such, you need to reduce your food intake or increase your exercise. I'd suggest the former.

Itsnotmyparty that's not right, and she's not burning 700 a day. As a pp said she's likely burning 120 over and above her basic burn, which is likely between 1200 and 1500 depending on her height weight etc.

I burned 790 calories today but it was during 2 hours of classes - body combat and body balance.

I burn 900/1000 calories with 45 mins high intensity cardio (xtrainer/bike), 45 mins lifting weights and then swimming 30 lengths. I have to do that 5/6 times a week with a mostly ‘clean’ diet to lose weight. The exercise is a trade off to not having to count calories or starve myself! Luckily I love it now.

It seems pointless to exercise then

Exercise improves my mood and fitness so not pointless at all

I'd have a look at this book.... it's brilliant!

How Not To Diet: The Groundbreaking Science of Healthy, Permanent Weight Loss https://www.amazon.co.uk/dp/1509893067/ref=cmswwrcppapiii_K8phEb9KC0BXR