Exercising But Not Losing Weight?

exercising but not losing weight?

If you’re exercising and not losing weight, chances are you’re doing the wrong sort of exercise for effective weight loss.

Some years ago researchers in Canada took two groups of people and gave them two different exercise programs to follow.

The first group had the conventional “fat burning” type of exercise and they had to cycle for 45 minutes, uninterrupted. The second group had to do short bursts of cycling for 15-90 seconds, with rests in between.

The group that did the straight 45 minute cycle burned more calories than the group doing the interval-style exercise. In fact they burned twice as many calories. No surprise there.

You would think therefore, that the first group would have burned more fat – not so! In fact, the group doing the short bursts of exercise burned 9 times more fat for each calorie burned compared to the long cycle group.

How can this be right?


People tend to focus on what is happening during exercise and ignore what happens after the exercise has finished. In a nut-shell – interval-like exercise causes more fat burning after the exercise has taken place.

In direct contrast, the 45 minute cycling moved your body into the ‘fat burning zone’ while you were doing it But when you do this repeatedly it teaches your body it needs fat available for the next round of prolonged exercise. So you end up just replacing what you’ve used.

If you’re not keen on exercise and are only doing it to be healthier and to lose weight – do yourself and favour and learn how to do so it works for you, rather than against you.

I spend a whole session of the Uber Slim 2014 online weight loss course on how to exercise to lose weight.

I like things to be as quick and as easy as possible but still get great results.

Unless you like it – life is too short to spend loads of time exercising!

6 thoughts on “Exercising But Not Losing Weight?”

  1. Would you apply this to all forms of exercise? For example, when I go swimming, I tend to do quite a few lengths at a reasonable pace. Would I be better to do fewer lengths and try to go faster? Thanks!

    1. Hello Sarah
      It really depends on what you aim to get out of your swimming? If your aim is weight loss you’ll get more benefit from doing short burst with rests in between. For example, you could do something like this:
      1. Swim for 90 seconds – 2 minutes quite fast, the aim is to be really out of breath by the end of it.
      2. Have a breather to get your breath back and then repeat this another 2 or 3 times
      3. Then do a couple of 30 seconds sprints as fast as you can
      You don’t have to keep doing the same thing every time you go swimming, you can vary the routine, but aim is really pushing yourself over a short amount of time.

      1. Thanks for the tips! I tried them out this afternoon. I did a few normal lengths to warm up and down, but in between I did short bursts as fast as I could, and it was a lot more challenging than usual. My aims are weight loss and also increased fitness, so I will definitely incorporate this into my routine.

        1. Well done!
          You’ll get more out of a routine like this, and you’ll get it done quicker. When I changed my exercise to this kind of thing I was amazed at how quickly I could get it all done + with more benefit

  2. Hi Julie!

    Thanks for this post! I’ve been trying to get into running and started running slower and longer, but I might get back to interval training like I did when I did boxing. Or both combined seems to have an incredibly amazing effect!


    1. Hi Catt
      I was never much of a runner but I’m so happy to not even contemplate going on any long runs these days. Short and sweet is the way to go 🙂

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