If you're using a scale, may I again recommend that you set it aside and use other methods to track your progress? A scale can't tell you what you're losing or gaining. If you're following a complete program, you may actually be gaining muscle rather than fat.
- Even if your weight goes up, you may still be losing body fat: Muscle is more dense than fat and it takes up less space. Pay attention to how your clothes fit--if you weigh more but have slimmed down, you're on the right track.
- Take Your Measurements: Use a measuring tape to measure your chest, waist, hips, arms and thighs. Every four weeks or so, re-take them to track your progress. If you're losing inches, again, you're on the right track.
- If you've gained weight and haven't slimmed down, look at your diet: Some people compensate for exercise by eating more, thinking that exercise gives them permission to eat what they want. You may also be resting more after working out than you normally do, which can change how many calories you burn daily. Keep a journal of what you eat and how much activity you get to track what's going in and what's going out.
5. I've Been Working Out for Several Weeks and Haven't Seen Results. How Can I Keep Going?
Focusing on weight loss is a sure way to get frustrated. Giving up on weight loss and focusing on other benefits may keep you going when times get tough. Just a few benefits of exercise include:
- More energy
- Better sleep
- More focus and concentration
- Increased circulation
- Reduced stress
- More confidence
If you're frustrated with lack of results, plateaus or other weight loss dilemmas, remember that losing weight takes time, patience and consistency. It can take months or years to see significant changes so, when you feel like quitting, remember that what you're doing now will affect your future quality of life.
