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losing at losing
An_246832 posted:
between anxiety medicine and a knee replacement I am having trouble losing weight. I just joined this sites weight and fitness tracker, but would appreciate any help.
Rich Weil, MEd, CDE responded:
You didn't post anything about the type of exercise you're doing, nor your height, weight, gender, or age, so I can't comment specifically, but I do suggest the following.

1. Do at the very least resistance exercise to build muscle because when you lose weight you lose muscle. Resistance exercise will preserve it. Do that 2-3 times a week, 8-12 exercises, 1-3 sets. You can do that at the gym, or at home with dumbbells or exercise tubing Here's a site with exercise tubing videos
If you can't do much cardio because of your knee then try for something like swimming or water aerobics where the water supports your weight, or non-weight-bearing exercise like biking. If you're not sure what's safe for your knee then ask your doctor for a referral to physical therapy. Physical therapists can evaluate you and prescribe safe exercises.

As for weight loss, no matter how much exercise you do, you won't lose weight unless you burn more calories than you consume. So I suggest that you do the following:

2. Write down everything you eat and drink. Estimate the portion sizes as accurately as possible, and get a scale to weigh everything. Do that every day for a week.

3. Then go to the following site to figure out how many calories you are consuming (calorie intake)

4. Now you need to know how many calories you burn with exercise, so use the fitness tracker that you found for that

5. And finally, go here to to estimate your resting metabolic rate. Use the "Inactive" activity level for an additional cushion for underestimation of calorie intake. Resting metabolic rate is the number of calories you would burn in a day if you laid in bed all day.

Now, add the metabolic rate to the exercise calories burned. Then subtract that number from your calorie intake. If the number is negative (which is called a "calorie deficit"), then you are burning more calories than you consume and, if your numbers are accurate, you will lose weight.

Here's an example.
1500 calories consumed in a day
1400 calories per day metabolic rate
600 calories burned with exercise

Add 1400 600 = 2000 calories burned in a day
Subtract 2000 from 1500 calories consumed and you get a 500-calorie deficit
A 500-calorie deficit is equal to losing one pound per week because there are 3500 calories in a pound. (500 calorie deficit x 7 days = 3500)

On the other hand, if you burned 1500 calories in a day and consumed 2000, then you would gain a pound a week 2000-1500 = 500 calories. And if you burned 1500 calories and consumed 1500 calories your weight would remain about the same.

Keep in mind that all these numbers are estimates and can be off by as much as 40%, so you have to consider that. If all this is confusing to you, then at the very least, do step #2. Most people lose weight when they record what they eat.

You can post your diet-related questions to the Diet Community:

Finally, select one based on the amount weight you want to lose.

Take care.