nutritionista:

(Source)

Reader Johana recently directed me to this post on her blog. In it, she describes how she’s been eating well and working out regularly for the past few weeks. But she says she’s just not seeing any results:

Considering I am exercising more than I think I ever have continuously, I am eating much better and healthy foods. Which means, cutting a whole lot back on carbs, sugars and just fatty foods in general. And have added plenty of vegetables to my daily eating habits. I don’t want to call this a diet because it’s not, I’m just eating better, and I don’t plan to return to eating as badly as I had been (although I never really ate horrible, but my choices weren’t always the greatest).

A recent chat with a fitness expert revealed that Johana is only consuming between 1000-1200 calories a day. The expert pointed to that as the reason for her seemingly few visible results. Johana also admitted that besides boot camp, she hasn’t been doing much strength training. She asked me for my feedback, so here it is.

• Your kickboxing instructor was right! You’re consuming dangerously few calories, and your body doesn’t want to allow any to be burned off! Here’s a trick I use: to lose 1-2 pounds a week, use 1200 calories as a BASE. Then, estimate calories burned through exercise and add that to the 1200. If you’re working out at a moderate intensity for 40 minutes to an hour every day, that should give you about 1500-1700 calories. I can also refer you to this post, which explains how to find your “sweet spot” in terms of calorie intake.
• I’ve always recommended at least two hours of strength training per week. Boot camp-style classes are great, but they’re more cardio with a bit of toning thrown in. You also need to devote some time to heavy lifting. I’ve said it before, and I’ll say it again: I don’t ever see results from cardio alone. Cardio burns calories, but strength training can help mold the shape of your body. You will definitely NOT bulk up!
• Patience is definitely a virtue when it comes to weight loss. Remember: the slower you lose it, the more likely you are to keep it off. I recommend 1-2 pounds a week. I know it’s painful at times to go that slowly, but it’s SO much more likely to last during the “maintenance” phase.
• Johana, I’ve seen your pics, girl! You look fab already. You’re clearly already at a healthy weight for your height, and you’re clearly already very fit. So if all else fails, try working out your acceptance muscle. One of you amazing readers summed it up so well a few weeks ago:
  
  • “WHEN I lose [weight], that’ll be great, but I can’t wait to start living when I get to some number. Most people can barely tell the difference. I keep finding myself thinking, ‘I have to postpone this date until the end of the week so I’ll be skinnier,’ ‘I don’t want to go to that dinner with my family looking like this…’ But, where I am is fine! I’m fine! I can be better, and I will be, but there’s nothing wrong with where I am.”

I get these kinds of questions from readers all the time, and I know how frustrating it can be when you’re putting in the work but not seeing results. Here are some other posts that might come in handy:

• Busting Out of a Fitness Rut
• Veggie Booty’s Guide to Style & Eating
• Lose Weight Fast! Melt Away Trouble Zones!
• Falling Off the Wagon… And Then Getting Back On
• NPR’s Top 10 Reasons Why the BMI is Bogus
• Diet Myths That Keep Us Fat
• The 10 Principles of Intuitive Eating
• Burn It: Mixology