When starting a new sport, we are excited and anxious to get better and liner. See and feel the results on our bodies by dropping a some weight. Unfortunately, sometimes we don’t see the results we are expecting and we lose motivation to continue. In this post, we will try to present the most common reasons why we are not losing weight when starting a new fitness routine and what we have to pay attention to, in order to see the weight scale move downwards.
Overestimation of Calories Burned
One of the most common reasons people don’t lose weight when starting a new sport is that they overestimate how many calories they’re burning. Not all activities burn the same. Running burns more calories than yoga for example during the same period of time but they both benefit your body in different ways and the perceived effort for a beginner may feel the same. So it is not wise to assume that one hour of running is the same as one hour of yoga in terms of calories (Disclaimer: I am referring to beginner’s yoga workouts, if the yoga workout is advanced the calories may be the same).
The best way to track your calories is with a smartwatch and a heart rate belt so you know exactly the amount of calories you have burnt and can calculate more effectively the calories you can eat to maintain a calorie deficit if your aim is to lose weight.
Increased Craving lead to Overeating
Craving more food when you start a new fitness routine can be an important factor that can block your progress. The body craves more calories as it “needs” to fuel the new workout regime that you have started. However, this is just a reaction of the body. In reality the body has enough fuel to get through the workout (assuming that workouts are addressed to beginners, so not so demanding) but it is not used to burn available fat when no fuel from food is available.
This transition that the body should make, can take some time but be patient and you will see results if you are keeping a balanced diet with calorie deficit. To support weight loss efforts, focus on eating nutrient-dense foods such as lean proteins, whole grains, fruits, and vegetables.
Muscle Gains
Another reason you might not be seeing the scale move when you start a new fitness routine is that you’re gaining muscle. Muscle weighs more than fat, so even if you’re losing fat and gaining muscle, your weight might not change much. Instead of focusing solely on the number on the scale, pay attention to how your body feels and looks. You might notice that your clothes fit better, your body is more toned, and you have more energy. So, if you want to measure your progress start measuring your waist line.
Hormonal Changes Can Affect Weight Loss
After the age of 40, hormonal changes can play a significant role in weight loss efforts. As we age, our metabolism slows down, and we may experience a decrease in muscle mass, which can affect how many calories our body burns at rest. Additionally, hormonal changes such as menopause can affect weight distribution and make it more challenging to lose weight.
To combat these hormonal changes, it’s essential to prioritise strength training in your fitness routine. Strength training can help build and maintain muscle mass, which can help keep your metabolism revved up. Additionally, it can help with bone density, which is especially important for women over 40 who are at higher risk for osteoporosis.
Consistency is the key
Consistency is still essential when it comes to any fitness routine. If you’re not consistent with your workouts and healthy eating habits, you’re unlikely to see the results you want. Make sure you’re scheduling your workouts and sticking to them, even when you don’t feel like it. Try to find a workout routine that you enjoy so that you’re more likely to stick with it long-term.
Not Getting Enough Sleep
Sleep is an essential component of overall health and wellbeing, and it’s especially important when you’re starting a new fitness routine. Lack of sleep can impact your hormones, metabolism, and energy levels, all of which can affect your weight loss efforts. Make sure you’re getting at least 7-8 hours of sleep per night, and try to establish a regular sleep schedule.
If you’re having trouble sleeping, try practicing good sleep hygiene, such as avoiding screens before bedtime and creating a relaxing sleep environment. Here is a toolkit for better sleep from an expert scientist I follow, Dr. Huberman.
In conclusion, there are many reasons why you might not lose weight when starting a new fitness routine. By being mindful of your calorie intake, staying consistent with your workouts, and focusing on overall health and wellbeing, you can achieve your fitness goals and enjoy the many benefits of exercise. And don’t forget: Trust the Process!
