Running but not losing weight – why doesn’t running get results?

Running is a sport for which you don’t need extra equipment. All you need to do is wear comfortable shoes and the right clothes and you can go out and start exercising. This is why many people choose this sport when they want to lose weight. 

You start running. One, two, three days, a week, two weeks – but you can’t see the results. This can certainly be very frustrating for you. After all, that’s why you started running in the first place so that your physique would sculpt and the fat from your belly and other parts of your body would disappear. 

Running but not losing weight? Why is this happening? I’ll explain it in this article. You will find out what is happening and how you can change it! 

Calorie deficit vs. weight loss – this is important! 

Are you eating, as usual, running regularly, and not getting any results?

Take a look at your diet. You are not losing weight because you are still providing your body with too many calories. To lose weight, you need to be in a calorie deficit. 

What does this mean? 

It means that you are providing your body with fewer calories, or less energy than it uses throughout the day. How can you eliminate it? Very simple. Just eat less or exercise more. However, remember not to starve yourself! This will not only affect your body but also your mood and health. 

Therefore, if you are running but not losing weight and if you dream of losing a few pounds, eat less. If your diet is the same, even if you start running, the exercise will only stop or slow down the weight gain. You have nothing to dream of losing weight. That’s why you might be disappointed if, after, for example, 2 weeks of training, your weight is the same or even slightly higher. 

Therefore – eat less or exercise more! Then you will manage to lose weight. Remember that running without a proper diet will not guarantee that you will improve your figure and burn enough calories to lose weight. 

Running, dieting, calorie counting, and the lack of results 

“Even if I eat more, I will burn calories while running”. 

This is wrong thinking. You won’t be able to level everything out and make it so that you are in a calorie deficit at the end of the day. You can’t eat as much as you want and hope that running and more exercise will take care of the issue. 

It is true that if you start doing the sport you can count on not gaining weight even if you eat more. However, don’t count on seeing less weight on the display on your weight when you step on the scale. 

Running but not losing weight? – Snacking – your biggest enemy and temptress 

How many times have you had a cake or a chocolate bar before dinner? After all, it’s not a big deal. 

Well, It is. It has a huge impact on whether you manage to shed the pounds. I have a friend who used to put one candy on the scale then says it didn’t weigh anything and did so with the next. One candy may not weigh anything, but ten candies are another matter. 

Try to limit snacking. I know that often certain treats are tempting, but be strong. Remember what your goal is. 

Running and not losing weight – Start counting calories – it helps! 

Never paid attention to what you eat or count calories? If you want to lose weight, it’s time to change that. You can calculate your calories using one of the many calculators you can find for free on websites. 

Once you have calculated it, subtract another 300 kcal or so so that you have a calorie deficit each day. This will give you the number of calories you should be consuming to lose pounds. 

Count your calories after each meal. The best way to do this is to use apps on your phone. Many of them are free and make it very easy to stick to your diet and calculate how much more you can eat. If you are not keen on apps, you can always calculate everything the old-fashioned way. Create a special notebook and calculate everything you eat there. 

“What if I can’t handle calculating calories myself and choosing meals that will keep me satiated but not have too many calories?”

If you know you can’t do it by yourself, it’s best to go to a dietician. Such a person knows and will help you choose the proper diet. They will tell you what is best to eat, in what quantities, and how this translates into training – i.e. running. They will write everything down and explain it to you so that you can follow the diet without any problems. 

Try to follow all the recommendations of your dietician. Then you are sure to see the first results after just one month of exercising and eating a balanced meal. 

However, remember not to starve yourself. Such behavior does not lead to anything good. Not only does it lower your immunity, but also your physical condition and mental health. Do not do anything by force. Not everyone finds it easy to lose weight. It also depends on your metabolism – some people lose 4 kg in one month, others in two. 

Running but not losing weight? – Lazy and slow running 

You go for a workout, put on your outfit, and run. You need to pay attention to the fact that how many calories you burn also depends on the pace at which you run. If you are lazy and just march slowly or scuff your shoes on the asphalt, you won’t achieve anything big. 

You can’t fool the body. Therefore, apply yourself to your training.

Friday at the start of the weekend – time to relax 

Many people think of the weekend as the time when you can finally let go of your workout or eat more. After a long week at work, on Friday you finally sit down in front of the TV in comfy clothes with a packet of crisps, a Coke, and other treats. After all, you’ve earned it. 

This is a mistake, don’t get caught up in the weekend vortex of rewarding yourself for the work you’ve done from Monday to Friday. You should stick to your diet all week, regardless of the time of day, day of the week, or season. Calories count all the time. 

Don’t weigh your food – invest in a kitchen scale

You are running and not losing weight? Use a kitchen scale. You don’t have the ability to measure and count calories in your eyes. One spoonful can vary in size and how much of a particular product you put on it. 

Therefore, you should weigh everything you eat. Purchase a kitchen scale that will allow you to do this easily. You will then know exactly how many calories you have consumed during the day. This will help you take care of your calorie deficit and, of course, shed pounds. 

Is it possible to burn calories and not lose weight? 

It is possible, but they are rather rare cases. It may be that once you start exercising and dieting, the weight will not change for a few weeks, even though you will be burning fat. 

“However, why is this happening? Am I doing something wrong?”

The fact that the weight doesn’t change and stays the same all the time, could be bad for hydration when it comes to the water in your body. 

Not only from errors in hydration but also through inflammation or hormonal fluctuations. If this is a problem in your case, try to work on proper hydration. 

You’ve done everything, but the weight persists? In this case, go to the doctor. It’s worth getting yourself checked out and taking care of your health. Maybe your doctor will find the source of the problem and you’ll finally be able to lose the pounds and slowly see you get the figure of your dreams. 

Running and not losing weight – SUMMARY

I know it can certainly be disheartening and discouraging to find out that you are not shedding pounds despite dieting and running. However, as you can see for yourself, the problem can be solved quickly. All you need to do is focus on a proper diet and not snack between meals. 

It’s not worth giving up, once you’ve taken the first step, which is to start running, and the second step, which is to change your diet, then it’s worth continuing. However, to make it all work, you should remember:

• a calorie deficit diet – eat a little less than your body needs. 
• a proper diet – take care of it yourself, or if you are having trouble ask for advice from a specialist, i.e. a nutritionist. Put a plan in place and stick to it. 
• a kitchen scale – weigh everything to calculate the calories you have eaten. 
• Not snacking and rewarding yourself – even at weekends, don’t give up on your diet. Exercise regularly and don’t eat unhealthy snacks between meals. 
• not lying to yourself – run hard, exercise regularly, and remember to eat the right diet. 

Now you know what could be the reason why you are running and not losing weight. If you want to shed pounds then remember to be regular, persistent, and honest with yourself. Only then will you see the results of your hard work.