How do I know if I'm working out hard enough to lose weight?

Here's 4 ways to tell how hard you're working out to lose weight…

1. Find your fat burning workout zone or your target heart rate

  • Type your age in this box here → To find your fat burning zone and then…
  • Your heart needs to be beating -to- beats per minute for a moderate-to-high intensity workout to burn fat and…
  • Anything below-to- is considered low intensity and anything above -to-  is high intensity and…

To find your fat burning zone while exercising…

2. Rate your level of intensity on a scale of 1-to-10

3. Use the Talk test during your workout to find intensity level

4. Do a Sweat Test

You can also lose weight even faster by…

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1-35 of 373 Comments
Ashley

Im 16 years old and i joined the basketball team this year and its been like 2 months. We have practice for 3 hours every week day and we are running or doing other exercises for a good portion of that. Im 5' 11" tall and 200 lbs and i have lost weight because i was 220 when we started, but i cant see the weight loss and have stopped looseing weight. I also usually dont eat breakfast or lunch (not on purpose i always forget or dont like what the school is haveing) and for the first 2 weeks of practice i would go home and get ready for bed without eating supper because i fidnt feel hungry after practice. I would wake up at like 2 am starving and eat like crackers. but since im not as tired anymore after practice i do eat supper and breakfast every now and then now but it doesnt seem like im lossing weight anymore and i dont understand what im doing wrong, i should be able to eat and still lose weight because everybody does that all the time. The work outs at practice are still alot of work and stuff. I mean idt what i eat is particularly healthy like poptarts for breakfast and usually like a sandwich for supper because i still go to bed before supper is done at like 7. Or is it just not long enough to lose more weight? Idek lol

November 16, 2016

Adrian Bryant

use this diet to lose weight along with the b-ball practice

November 17, 2016

Chelsey

Skipping meals really slows down your metabolism. You don't want to eat excessively, but you should be getting at least 2 solid meals a day.

Things like poptarts are full of sugar, so if you're really trying to lose weight, you should try to avoid things with a lot of sugar.

I would suggest eating more lean proteins and whole fruits/veggies. If you like having something quick in the mornings, you could even make smoothies. I like making smoothies with frozen spinach and strawberries... all you taste is the strawberries so it's delicious!

Anyways, good luck, and make sure you are fueling your body properly! Especially if you're working out playing basketball, you really need to make sure you're putting the right things into your body, And remember, the more weight you lose, the closer you get to your goal weight - which means it will get harder and harder and you will need to do more to lose the same amount of weight. When you weigh more, you have more to lose, so it comes off faster. A twenty pound weight loss in just over two months is huge. You should expect to lose around a pound a week exercising and eating right. So don't rush it and be realistic. No one puts on weight overnight, so it takes time to burn it off.

At 5'11" and 200lbs, you are barely overweight by BMI standards. It is going to take time to lose more weight, because you aren't that overweight to begin with. Best of luck!

November 17, 2016

Kaushambi

I am 20 yes old and I am doing exercise for 35 minutes in gym is it enough for loosing fat.

November 15, 2016

Adrian Bryant

yes but what about your diet/calorie intake?

November 16, 2016

yvette

I'm 25 years old 5foot 1inch.I am currently 24 week pregnant with my second child. with my first I went from 125 to 230. With this pregnacy my start weight was 236 i lost 10 lbs in the first month of pregnacy and 16 overall. Till about a week agovi gains 5lbs im curently 225. My doctor said i could work out. She dosent seem consered with my waight loss since i was so big be for pregnancy. ( baby will be fine ) if I exercise. My work out consist of walking 30 min a day 2 a day for an hour max and cardio 6 days a week any where from 30min-1 hour a day. The few times I counted my calories I consumed about 1500- 1800 my doc was conserned with this and told me not to count callories but if I must then I have to consume at least 2700 a day my gold is to be under 200lbs be for baby's due date ( late feb) will this get me to my gole ( my baby is growing and is healthy im in late 2 trimester early 3 trimester my doc is not conserned with the heath of baby she recomendind exersice to reduces labor issues like high blood presher, diebites, clots ext..)

November 06, 2016

Adrian Bryant

it wont get you to your goal but you shouldn't gain much if any weight until then

November 06, 2016

yvette

What can I do to get to my hole and still be safe and healthy for the baby?

November 08, 2016

yvette

I meen goal not hole

November 08, 2016

Adrian Bryant

that's something you need to carefully consult with your doctor on. I dont want to give you advice (good or bad) that may jeopardize your bay'[s health

November 09, 2016

Janet

I'm 31 and weigh somewhere around 135 lbs (I don't know for sure because I haven't weighed myself recently and I don't own a scale). I do not really care what the scale says and only want to judge myself based on how I look and feel; the scale is useless to me. I work out with very intense HIIT routines approx. 5 days per week @ 15-30 min each time. I know I work very hard because of my heart rate and the huge amount of sweat on my clothes at the end. I am also mindful of my diet and consume no more than 1500-1800 calories per day, less on rest days. I do a lot of vegetable and fruit juicing at home and consume at least 20 grams of protein post workout as well as a bit of protein during each small meal (5-6 per day). All this sounds good, right? I can't seem to lose the last of the fat I want to lose around my inner thighs and stomach. It won't budge. Suggestions?

October 12, 2016

Stef

I'm 45...5'3 and 9st want to lose about 7 to 10lb....weight accumulates on legs first.....what should I be doing for seeing quick results?

October 12, 2016

Darrian

Hi I'm a 18 year old female and I weigh 180, I'm 5'3" so my goal is to get down to 125-130. I'm trying to join the Army so I need to get at least my body fat percentage down a little farther (Under 32% and I'm at 29%) my calorie intake is 1200 a day and I go to the gym every day, weights for an hour and I just started HIIT on the elliptical for 35 minutes today. (I used to do 45 minutes regular paceon the elliptical) is there any other things I could do to increase my weight loss? I hit a plateau so my weights staying at 180(Thats why I started hiit) I want to be around 140 by November 2nd. Is it possible? My diet consists of a lot of veggies and protein, I also take whey before and after I workout (suggested by my dad who works out a lot) thank you

September 11, 2016

Arminda

I'm 40 years old. Im.5'6 and I weigh 213. I need to go back to my.normal weight of 130. I barely started working out after gaining all this weight in the last 4 years. Not sure if I'm doing enough. I am doing cardio 30 minutes and I alsoalso a doing weights for 30 minutes. I feel that I need to start off slow because of health reasons. I don't want to pass out. Is my work our routine okay for now? Or should I do more?

September 03, 2016

Adrian Bryant

okay for now but of course you'll have to increase it as it gets easier

September 04, 2016

Austin haley

I'm 16 and I weigh 355 lb, I've been walking 3+ miles every day for a week and haven't seen any results yet. I've been cutting my portions litterally in half aswell. I haven't been eating as good as I'm supposed to, but it's just that I'm not eating as much. I thought that was okay. I was just wondering when I'm expected to see results. Thank you!

August 31, 2016

Adrian Bryant

are you tracking your calorie intake

August 31, 2016

Kaye

Hi, I'm a 5'6", 180 lbs, 25yo black female. I've lost ten lbs (from an original 190) just by changing my diet to purely vegan. I've started going to the gym recently and want to ultimately get down to my goal weight of 140, preferably by December, any tips?

July 28, 2016

LT

Hi Adrian,

I am a 42 year old female about 5' 2" and I weigh 206 (I am really over weight). I have been doing things to lose weight; like walking, jogging, planks, some exercise classes, I started a program HIIT program (couch to 5k (5k runmeter) about a week ago ) (I started your treadmill HIIT training; workout on Monday) and I started my lifestyle eating change really, really about 2-3 weeks ago (I've had a some mess up but not many as before). Although, I have shed about 30-32 lbs since April (super excited YAY!!; but the downside, I haven't been consistent with it). However, this go round I know exactly what I want and need (I want to look good naked & I need to be healthier), and I've been consistent since the end of June. I would love to lose 25 pounds in about 3 weeks (August 10 to be exact); so my question for you, is this a possible goal & will I be able to lose 25 pounds in 3 weeks? If so, what do I need to do to make it happen in that timeframe? And what will help me lose around my all around midsection (stomach, sides and back fat), my belly pouch (I've had 2 c-sections) and saggy/flabby arms. My ultimate goal is to be 135-140lbs.

Any help, advice & thoughts would be truly & greatly appreciated, PLEASE!

July 26, 2016

Adrian Bryant

at your height and height it is very possbile to lose weight that fast and remember that your weight loss rate gets slower as you get closer to your goal. see this to stay consistent and make it happen

July 27, 2016

Vipul setia

Hey
This is vipul, age-19 .i have been working hard to loose my weight.i am use to loose 300 calories on treadmill,20 minutes cycling then planks,jumps,side fat exercises,crunches amd i have strict diet plan amd have lost 5 pounds in 2 weeks but i am not satisfied with my workout.what should i do.i am tracking my calories as well .actually i have lost 20 pounds earlier so the skin has been loosened.how can i become fit in 2 months.please

June 30, 2016

Adrian Bryant

what is your current weight and height

June 30, 2016

Kait

I'm 29 female and I really need help understanding why I can't lose weight no matter how hard I work out or how little I eat. My whole life I was extremely athletic, love running and have always had skinny arms and stomach weight flux between 125-135 up until 2-3 years ago now I weigh 160 ive gained fat in my stomach and back and arms. I have researched for over 2 years. I am doing 45 min HITT or running outside in heat for 45 min a day, then I'm doing weights and core everyday. I keep calorie tracker and I wear Fitbit HR plus all day. I'm so sick of being fat and not fitting in my clothes. I hate my life and all I want is to lose 25 lbs. my husband tells me I'm fat and I can't even be naked around him. Please help I have read all your steps and have done them all

July 15, 2016

shawna

I am needing to lose at least 50lbs ...I go to the gym everyday..I do 1 mile on treadmill, 2 miles on bikes, plus I rotated arms, legs, shoulders, 2xs a week but I seen no change...my diet is roughly about 1200 calories...please help

June 22, 2016

Adrian Bryant

how are you tracking calories

June 22, 2016

Megan

Hi Adrian
I am 43 and weigh approx 238 lbs. I am 5'7". I started working out at the gym about 2 months ago and have been watching what I eat more but know I could improved. I drink approx 12 glasses of water a day. I walk 30 min a day at moderate level ( my heart rate ranges 117-127) i also use the weight machines to complete a full body workout and in total work out for about an hour and a half a day five days a week. I have noticed my energy levels have improved and my body aches less but I haven't noticed any weight loss. ( I haven't weighed myself) my clothes don't fit any differently.
When will I notice an improvement in my body? Is it too soon to tell after two months ?

June 09, 2016

Adrian Bryant

are you tracking your calorie intake? see this

June 10, 2016

DJ Eddie Marz

Hello Adrian PS you the MAN!

I am 47 years old 6ft 3in 290 male
I have been going to the gym now for about 12 weeks now and have lost 18 pounds

I started out doing 60 minutes on the stationary bike 5 days per week for a month.
Now I lift weights 4 days full body work out with pull ups and push ups and the bike 2 days for 60 minutes.
I eat ALRIGHT and no beer but still around 2500-3000 calories per day. I see and feel results but feel I could do better.
Should I be doing something different or am I on the right track?

Thanks

May 16, 2016

DJ Eddie Marz

edit. I REALLY WANT TO GET RID OF THIS GUT!
HELP!

May 16, 2016

Adrian Bryant

you are on the right track and you can go here once your weight loss stalls or if you want to speed things up

May 16, 2016


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