Exercising/not losing weight

Question
For the past two weeks I have been jogging/running (with my 14 year old twins) everyday.  Then we go to the gym every other day for weigh training. I am 42, 161 lbs (and have been that weight for 6 years) and 5'5".  My problem is that I did not lose one single pound in two weeks and I actually gained 4 pounds.  My clothes fit tighter, especially in the thighs.  I generally lose weight from head to toe and gain it the same way.

Could this be from gaining muscle and still keeping the fat?  I get discouraged and stop working out after the two weeks.  I have done this twice now, with the exact same results.  After I stop working out, it takes about two weeks and I return back to my normal weight and size.

I want to lose 20 lbs, but I don't know where to start now?
I don't drink soda or many sweets.  I do like my potato chips but I can only eat a few and be satisfied.  I generally eat healthy.  Should I keep a food journal to see exactly what I am eating?

Thanks for your help.


Answer
Hello Steph,
I am sorry to hear that your efforts have produced results.  I can understand how that could be discouraging.  Maybe I can help by offering my insights.

The first rule of body weight change is that you can't increase weight without having more calories going in than are being utilized.  If your weight went up (and it was not from water weight gain around your period, or a high sodium meal) then you are consuming more calories than your body is burning.  So the flip side is where you want to get to - taking in fewer calories than you burn.  This will create weight loss.  

While you may have gained some muscle from the running, especially as you say your thighs feel larger, this can only happen in a state of caloric excess.  The body has two primary states, anabolic and catabolic.  An anabolic state is created when excess calories are available.  A catabolic state occurs when the body is in a caloric deficit.  The body can only build muscle when in an anabolic state.  Again, I think there are too many calories going in.

I think your instinct of keeping a food journal is a great idea.   Better yet, log onto caloireking.com, or one of the other calorie counting websites and log your food there for a week or two to see how many calories you are consuming.  If you do so, let me know, I would be happy to log on and analyze your nutrient intake.

Please don't give up on the jogging.  It is one of the best forms of weight loss available.  Lets just take some time to focus on the calorie intake and see if the scale will drop.  

As for calorie ranges you will most likely find that to lose weight your daily calorie intake needs to be in the range of 1,200 to 1,500.  I suggest you start logging your food and see where you are.  Then start moving down in calories until you see the scale start to drop.

Twenty pounds is a great goal!  Now lets go accomplish it!  Give this a try and keep me updated on your progress.

Best of health,
Dr. Bret
doctoremery.com  

1. Prev:weights
2. Next:Big Bones find it hard to lose weight