Just a lil bit frustrated :(

**whitney182** · 02-09-2012 08:16 PM

I have been working out 4-5 times a week for a month now, I also have been eating well. I am 70 lbs overweight and haven't regularly excercised in a long time so I assumed I would at least lose 2-3 lbs a week, but I have only lost maybe a pound in the last month, it's very frustrating. does anybody have any advice? I could really use it.

**Seeker_Advice** · 02-10-2012 05:43 AM

Yes...try not to be so critical/hard on yourself. Lower your "bar" of expectations a notch or two.

Weight loss, like weight gain is/was a marathon and not a sprint.

Safe weight loss, in the eyes of the medical community, is 1 to 1.5 pounds per week. That's 52 - 78 pounds in a year! Woo Hoo!!

Keeping your metabolism revved up by eating four or five little meals throughout your day (that include a protein, some complex carbohydrates and a little fat) in place of "three square" meals or whatever you are doing now will help. So take the number of calories you have targeted as your maximum per day (1300 to 1600 for steady weight loss) and divide by 4 or 5.

A lot more weight is lost outside of any gym then is ever lost inside of it, so the "key" is upping the weight loss while we lead our daily lives.

Slight modifications to our personal diet combined with permanent changes to our lifestyles lead to healthy long term weight loss.

As for your concerns about why your current routine, working out 4 or 5 times each week, isn't working...Perhaps it's not how often you're doing it but what you're doing/not doing that could make a difference. Consult a trainer where you exercise and see what they say. I doubt any of them will charge you if you just a have a question or two. Then again, it might be worth the investment to you, to pay one to create a program for you with consistent steady weight loss as your goal.

I wish you the best!!

**KMonte85** · 02-10-2012 06:22 AM

good for you for wanting to make changes, and working hard for it whitney! I understand how frustrated you must feel, but think about all the great things you're doing for yourself. The weight might not be coming off as quickly as you like, but you're making progress all the same - you're getting healthier, you're getting stronger.

Can you tell us a bit about the exercise you do 4-5 times a week? Are you exercising for 30 or more minutes each time, and are you working hard (ie sweating, breathing heavily, increasing your heart rate)

What does your diet consist of? Make sure you're getting lots of fresh produce with every meal - it really helps! And keep hydrated! Water water water!