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 403 Comments

I'm 39, 5ft 6 and 200lbs (91kg here in Australia) and for the last 4.5 weeks I have been on my elliptical for 40 minutes a day. There's been little to no weight loss but my obliques have slimmed and so have my legs. As for my stomach there has been no change and I still weigh the same. Any advice? It feels as though I've wasted some time and effort.

April 19, 2017

Adrian Bryant

you have not wasted youir time. as a matter of fact you are on the right track. see this because belly fat is usually alwasy the last to go

April 19, 2017


I am 43 and 200 lbs. I just started working out on my treadmill yesterday. I can barley walk 15 minutes. My second day 15 minutes was even harder but I completed it. What am I doing wrong? I figured I would go 20 next week. I want to lose some weight but more importantly I just don't want to be so lazy anymore.

April 11, 2017


Hi Cathy,
I weighed 205lbs when I started walking and I could barely walk. I started with walking 20 minutes every day at a 2.0 mph and added 5 minutes every week until I was walking at a 3.5 mph for 60 minutes . Once I reached 60 minutes I began to jog for 30 seconds every 5-minutes until I was able to job for 5-minutes straight. I worked my way up to running 60 minutes 4-5 times per week at a pace of 6.0 - 7.5 mph. I dropped 46lbs in the process of doing this. It took me like four months to start running for 20-30 minutes straight without stopping.

I know it's hard, but just stay consistent and make small goals. If 15 minutes is all you can bare this week then 15 minutes it is. It's better than 0 minutes. Then add time and/or speed each week to push yourself. Trust me you will notice many changes i.e. weight loss, better sleep, less aches and pains, more energy, and better health choices.

April 11, 2017


Hi Adrian. So I am 33, weigh 238, and I have been walking 2 miles every night, then coming home and doing your 20min bed sheet workout. The problem is that I am not sweating. My heart rate is up, but I'm not much of a sweater. I drink at least 96oz water a day. Will I still lose weight?

March 22, 2017

Adrian Bryant

yes you will but more importantly are you tracking your calories

March 23, 2017


Hello, I am 28 and gained 20lbs this past year. I went from 130 to 150. I attempt his intensity workout classes twice a week, I run and lift weights between those classes. I am very self aware of what I eat: protein shake for breakfast, a salad for lunch, almond snacks then a protein meat usually some rice and veggies for dinner. I can't seem to shake the weight I have put on. I've cut all candy from my diet and have only been drinking water (some times tea) for almost 4 months now. I'll drop 4-5 lbs then it all comes back. I've been told that my work outs are too much of just high intensity and to let my heart rate come down more for my body to go into intervals and it will burn more fat. Is this true? I'm at a loss for what else to do right now. Any advice would be amazing.

March 21, 2017

Adrian Bryant

your workout seems fine but what about your calorie intake? stat here

March 21, 2017


Hi Jenni,
Yes, research shows that by doing interval training where your heart rate goes up between 70-80% of target HR then drops back down to recover you burn more fat in less time. If you are doing HIIT and sustaining a high heart rate you are basically training your heart to stay at that level, such a steady running pace which helps with endurance. If you run don't do the high intensity classes. Do one or the other on the same day of weight training. Your body may also need rest. It sounds like it is overly taxed with all your workouts and you may not be consuming enough nutrients to compensate.

In any case, over training can cause health problems and prevent you from losing weight.

Good luck.

April 11, 2017


Hi, i'm in serious need of diet advice. After practiacally eating zero carbs, I started to introduce them. I eat 40g of oats in the morning, the rest of my carbs I get from veg or greek yoghurt etc. I eat adequate protein and 5/6 small meals a day. i work out 6 days a week in the evening; 3 days split training (one leg day and 2 upper body days and i train heavy for about an hour) followed by 30mins of cardio, and 3 days of HIIT, Tabata or Kettlebell for minimum 1 hr. i'm getting stronger, but i'm not seeing any difference in fat loss or muscle gain and i cant see where i'm going wrong. the only time I really saw a huge difference was when I worked out twice a day on zero carbs, but i was not sustainable. i'm too dedicated to not be seeing results!

March 08, 2017

Adrian Bryant

see this because it is not about the DIET but HOW MUCH you eat

March 08, 2017

Yolanda v.

I am 18 years old and i weigh 180. Before the workout i was 183. i have started this work out called booty slide and i have been doing it for 2 weeks in addition to some of my workout after the workout. I work out for an hr. Tops. I have 2 kids and i eat oatmeal for breakfast n usual daily foods.. Just cut down my food sizes... I dont know if if its possible to loose 3 pounds in 2 weeks with my daily routine.. Is it?

February 22, 2017

Adrian Bryant

add this diet as well to insure you'll certainly lose 3+ ppounds in 2 weeks

February 23, 2017


I'm 16 and weigh 175. I want to go down to around 140 in about six months. I've started running and doing exercises at home for 30-40 minutes but I'm not sure what kind of diet I should be on, any advice on that and how long should I be working out?

February 08, 2017

Adrian Bryant

do this diet

February 08, 2017


Hey Adrian,

I'm 16 years old and weigh about 136 lbs. Although most people would be fine with that weight, on me it's just a bunch of fat. So, I've been looking to lose about 15 lbs. I have the myfitnesspal app and I've cut my daily eating by about 500-1000 calories. I've also substituted it for much healthier foods. I workout at a moderate intensity for about 30-45 mins 6 days a week. I have seen no improvement. Am I doing something wrong?


January 18, 2017



Track your progress by inches lost around your waist not by poundage on the scale. By eating healthy and working out you're setting yourself up for healthy weight loss by getting your metabolism going. You'll see results if you stick to it.

January 29, 2017


Hello. I currently weigh 187 I want to go down to 140 by July (Its Janurary 16,2017 as of today) Im currently eating oatmeal for breakfast. For lunch I eat an apple or any other fruit. And for dinner i eat a meal. Im working out 3 times a week for 30min. I also drink plenty of water. Am i doing everything right? Or should i be eating more.

January 15, 2017

Adrian Bryant

your workout is fine but as for diet its not about WHAT but HOW much you eat so see this diet

January 16, 2017


Portion control is everything. Look at serving sizes of foods and try to stick as closely to them as you possibly can. Also with oatmeal you may want to watch out for hidden sugars or what you eat on top of your oatmeal. I would recommend eating egg whites instead. Also for lunch, apples and other fruits have lots of sugars and carbs in them, so you may went to switch to a protein based meal like turkey or chicken, but still watching portion control. For dinner make sure you are not eating carbs (breads, pasta) try to stay on the healthy side. Also, if you're really looking to lose 47 lbs you need to step up your work outs. Try and go to the gym every day for a longer period of time. If you can increase your work outs up to an hour. Although, while I say increase the amount of time you work out, you really need to increase the effort you put in. Do moderate-high intensity workouts rather than low intensity. Best of luck!

January 18, 2017


I am 43 years old. 6ft and I did weigh 295. I am working out 6 days a week. Between 40 to 60 minutes as well as I stopped eating meat and 95% of all dairy. Seeing good results and progressing fast!

December 26, 2016


Hello Adrian,

I'm 22, 5'9 and weigh 120 lbs. I'm not sure if you can help me because everyone is asking questions about their weight loss goals (but its worth a shot). I've reached my weight loss goal using the myfitnesspal app via counting calories combined with working out. I am now having a hard time getting toned. I want to put on lean toned muscle but I fear eating more to gain that muscle will only make me gain weight in a negative way. Do you have any tips that can help?

December 22, 2016

Adrian Bryant

1. gaining muscle is GOOD and the muscle gain will MAKE the scale go up but you'll look better and also slimmer so dont be scared of that

2. go here and do all except #1 to get toned

December 22, 2016


I'm 24. I'm "5,4" and 295ibs. I work out 5 days a week and burn 200.3 calories each night. What else can I do to get my weight down to 180ibs in 2 months.?

December 16, 2016


You can't lose 100 pounds in 2 months... and you definitely shouldn't be trying. That's a unrealistic goal and you're only setting yourself up for disappointment

January 17, 2017


Hi,im 25 ,female ,&single,weight is 57,but im looking fat,How can i increase my calorie intake ,coz i avoided rice,but with fruits and veggies i could not manage for 1500 cal a day

December 08, 2016

Adrian Bryant

if you want to eat more than 1500 calories than added more high fat foods like nuts to your diet whcih are high calorie

December 09, 2016


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


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


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

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