Why Haven't I Lost Weight?

Running and losing weight is a balance game.


I have been running for five weeks and am up to three miles, three times a week. In addition to running I also take three 45-minute spin classes and two other exercise classes a week. I eat well. Why haven't I seen any weight loss? Everyone says running drops weight. When will I start to see results?

- Maria


Maria, hang in there, don't give up yet! It's not uncommon to have a frustrating lag between exercise and weight loss, but continue your positive efforts because they will be worth it.

Current weight and energy expenditure levels become the body's norm. When a calorie-restrictive diet and/or exercise plan is begun, the body often responds with resistance. You are probably already losing some body fat and increasing some muscle mass that the scale doesn't reflect. Your clothing may begin to feel looser before the scale goes down. Weight loss requires a change in some basic metabolic pathways that take time to kick in when they have not been used for a while. Here are some suggestions to help you kick-start your weight loss program and boost your fitness level at the same time.

The basic principles of any exercise plan include: frequency, duration, and intensity. These are the variables we can control and manipulate for success.

  • Frequency is the number of times per week you exercise. With three days of running, three spin classes, and two exercise classes a week you have the necessary frequency for weight loss and fitness gains.
    • Duration refers to the length of time each exercise session lasts. The American College of Sports Medicine recommends a minimum of 250 minutes of exercise per week to promote weight loss. As you become more fit and are to able do so, increase the duration of your runs. Designate one run a week as your "long" run day and focus on increasing the distance and/or the time of this run. Gradually add distance (or time) to this run. Picking a race to target is a very good motivator; "exercise" now becomes "training" and you have a goal other than weight loss. Training for a race provides a purpose and a positive focus. (Find an event with the Runner's World Race Finder.)
      • Intensity is a very important fitness principle that is often overlooked. Starting out gradually is important because we must allow the body time to adapt and become conditioned to the exercise. Do too much, too soon, and you risk injury. However, intensity is critical for weight loss as well as fitness gains. Now that you have several weeks of running regularly under your belt, pick one run a week where the focus is your speed or pace. On your "speed" day, warm up first with an easy 1/2-mile walk or jog, then run faster for short periods of time or distance followed by walking or very easy jogging for recovery. Alternate this run-walk sequence for the duration of your run. Target landmarks like driveways, trees, or light posts for alternating this sequence, or use time intervals (e.g., 30 seconds, 1 minute). Build the duration of this run to last 30 to 45 minutes.

        Now you have a long run day and a speed day. Your third day of running can be of moderate distance or 45 to 60 minutes long. Use this run to do something different, like try out a new run course, a trail run, or run some hills. By mixing it up, you keep your body from settling in and getting too comfortable with a routine.

        Next is strength training. You want to include two days of strength training because it has been shown to be very effective for weight loss. The exercise classes you're attending may suffice if weights with incremental resistance are part of the class. If not, consider adding some weight training to your weekly regimen.

        Now, diet. You say that you eat well. That can mean a lot of different things to different people. Gaining or losing weight is simply a matter of caloric intake versus caloric expenditure. When we eat more than we burn off we gain weight; when we burn off more than we take in we lose weight. Unfortunately, it is all too easy to "out eat" your running, as many marathoners have discovered -- running doesn't mean we can eat anything we want!

        Our bodies are masters of efficiency and prefer to keep everything just the way it is, so have a nutritional plan. Your overall nutritional plan should include lean meats, fresh vegetables and fruits, low-fat dairy products, legumes, and eggs. Cut out trans- and saturated fats. To kick-start your weight-loss program, eat as many fresh foods as possible. Reduce or eliminate processed or manufactured foods. This means even avoiding traditional carbohydrate food favorites of runners like breads, pastas, and sugars. Eat unlimited amounts of vegetables, and make them the focus of lunch, dinner, and snacks. You will get enough carbohydrates to fuel your training regimen through fruits, vegetables, and legumes. As you lose weight and get closer to your goal weight, gradually re-introduce complex whole grain carbohydrates.

        Keeping a food log is a good way to track daily food intake and calories. Cut about 500 calories a day from your existing diet to lose one pound per week. Eat several smaller meals or snacks throughout the day. Break up your calories into four or five smaller meals or snacks rather than three larger ones. Portion control is critical, so read labels, weigh your food if necessary, and re-educate yourself on portion size.

        Above all else, remember to focus on the positives like the improvements to your health and fitness through exercise and healthy nutrition. Don't focus on the more negative aspects like caloric or dietary restrictions. You are making positive lifestyle changes for an improved quality of life.

        Best wishes!
        Susan Paul, MS



        Advertisement - Continue Reading Below
        More From Start Running