Exercising and not losing weight?

            Three summers ago two friends and I cycled from Tofino to St. John’s Newfoundland.  After two months of grueling headwinds, steep mountain passes and roadside tenting I was fitter, and fatter.  Despite the long hours spent pushing the pedals, I managed to gain 15 pounds- and it was not muscle. 

            During my cross-Canada adventure, I learned first hand that you cannot count on exercise alone to achieve or maintain a desired body weight.  You can sweat away in the best aerobic classes, pump iron on a daily basis, or cycle six hours a day. However, if your diet does not complement your exercise efforts, you will not see the results you want.

            A common mistake in weight loss attempts is to focus on one only part of the calories in and calories out equation.  Many weight loss programs provide a detailed daily diet, but offer little guidance in the exercise department.  Dieting alone will result in smaller numbers on the scale- an effect of shedding both fat and muscle.  On the other hand, if you faithfully exercise an hour each day but overindulge the rest of day, weight loss will be slow or even nonexistent. 

            Losing muscle tone as your weight drops is disheartening and panting on the treadmill with no change in your dress size is frustrating.  If your goal is to lose weight you must focus on both diet and exercise.  Unfortunately, there is no easy alternative to smaller portion sizes and working up a sweat.

            To lose weight, you should eat 100-300 calories less per day.  Aim to eat a serving of high quality protein, such as chicken, beans, low-fat dairy, or fish, and a serving of fibrous grains, at each meal.  Eat a variety of raw or steamed vegetables throughout the day and drink plenty of water.

            At the same time as you restrict your calories, start a regular strength training routine.  Strength training is essential to maintain muscle mass as you lose weight.  Also, building muscle will rev your metabolism and result in more calories burned throughout the day. 

            While exercise will leave your feeling fit and strong, do not rely on exercise alone when aiming for weight loss.  Going to the gym in the morning doesn’t license you to eat a super sized dinner.  Instead balance of healthy, controlled eating with regular muscle building exercise for permanent weight loss success.      

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