Expert: Ken Alan - 7/15/2007

Question
Hi, I am 54 years old and have never had a problem with my weight until a year ago when menopause began. Despite no change in my diet, I have gained 22 lbs. I now weigh 142 and am 5'4". I have always been a small eater since I was a child and eat between 1000 to 1200 calories a day. Although I have never been into exercising, I figured I had better join a gym to battle what appears to be a slowing metabolism.  I have been going for 2 months, doing 30 minutes of cardio 6 days a week. I do weight machines for my lower body one day and upper the next, then only cardio the third. I am working very hard but have not lost a single pound! Considering I don't eat much and that I never exercised in the past, I have to be creating a calorie deficit. The trainer at the gym had me increase protein and I eat only good carbs. I am not a junk eater. I eat fresh fruits and vegetables. I do not eat steak. What could I be doing wrong-I feel like I am not human! I thought more calories burned always meant weight loss. I don't think I could have developed pounds of muscle to counter fat loss on the scale. I would go down to 800 calories, but the trainers say not to. Do you have any suggestions?  Thanks!

Answer
Hi,

Glad you're exercising.  Don't be discouraged.  Although it seems like you're doing a lot of exercise (especially compared to before when you were doing none), you're not.  30 minutes of cardio, depending on the intensity you're doing, may use up 150 - 250 calories.  To lose a pound of fat means you have to have a 3500 calorie deficit.  Six days a week of cardio @ approx. 200 calories burned equals about 1 pound of fat loss every three weeks.  Doing strength training actually builds lean muscle, so while the scale stays the same, you're healthier in terms of body composition.  You have probably reduced fat while gaining lean body weight.  Pay attention to how your clothes fit more than the scale.  The scale doesn't give you all the facts.  Also, be patient.  It's not how much weight you've lost in two months that counts. It's the fact that you're exercising regularly, and there's a slew of good benefits from that.  If you're serious about getting optimal results, get together with a registered dietician in your area who can analyze your diet and caloric needs and make recommendations so you can achieve your goal in a healthful way.  It's worth it if you are truly serious about it.

Hope this helps.  Keep on exercising.  The weight will slowly and eventually go down.