Increased Exercise but No Loss

Question
Hi, Crystal. I'd like some advice on weight loss. I'm a 39 y/o female, 5'8" and weigh 157. I'd like to get to 145.

I've been using a free online weight loss site to track foods and monitor myself. I've entered in a target exercise calorie burn of 1600 calories per week (I use a HRM during exercise), and the site gives me a range of 1200-1500 calories to eat per day.

I've found that this really isn't doing anything for me. I've had no loss in several months of doing this.

I do moderate exercise -- walking on the treadmill or using the ellptical or pushing my 2 kids in the stroller. I have a pedometer, and I strive for 10,000 steps, though I think I need to push that number up. I don't do much weights, but I am trying to incorporate resistance bands now.

Do you have any insight on my numbers? It just seems frustrating that I've added exercise but failed to lose.

Thanks in advance!

Answer
Hi Julia,
I see that you are determined to lose weight, and congrats on taking this step.  However, I see a big problem here that is common with a lot of newbies...you are focusing too much on numbers.   I'm not sure where you came up with a goal of 145lb (maybe because some chart told you to?), but I would get that figure/number out of your head from now on.   The scale just tells you what your mass is, but it doesn't give you any info about what the composition of that mass is.   For instance, if I asked you, which of weight would you rather be, 140 lb or 119 lb?     Right away, you're probably thinking, of course the 119.   But what those #'s failed to mention is the body fat composition.   Someone can have a lean, rock hard body with 9% bodyfat @ 140 lb, or be soft, flabby with stomach rolls, etc @ 119 lb.     See my point?   The weight doesn't tell you squat!      
I also wouldn't focus so much on the exact calories, and anyways, this # sounds too low.   I don't calorie count at all!    I instead divide my meals up into 6-8 small meals, always containing lean protein, veggies, and sometimes complex carbs.    As far as the exercise, you have 10,000 steps... this # doesn't mean anything to me in the practical world....go for something easier like time.....you should be doing a minimum of 30 min. of moderate to vigorous cardio 5days a week if you want to see results.   A lot of people aren't getting results because they simply do not put the time in.   If it was easy to attain in 5 minutes a day, everyone would have a 6 pack!   The people that you see that are lean, shapely and fit are those that put the daily time into their exercise routine, and if you are looking to be one of those people, you must dedicate at least 1 hr a day, 5x a week to exercising.   You can do half cardio, half weights, etc...     Also, just doing cardio alone will not give you the results you are looking for....weight training is over 10x more effective for weight loss, and will raise your metabolism significantly!!!!
Please go to www.oxygenmag.com for cool articles and read up on these principles!!!!!
So there you have it.....throw out that scale!!!  LOL    Eat 6 small healthy meals a day (the website will have recipes), and exercise most days of the week, both cardio and weights.     Do this, and I GUARANTEE  a lean physique.   You will get exactly what you put into your work outs and eating plan.    If you only do cardio, then you are only doing a fraction of what it takes to have a great physique, and your body will reflect exactly what you are doing to it.
I hope this clarifies things for you, and please look at that site!  

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