What to Do When the Scale Won't Budge

Q: I've been going to the gym for over a year, but I haven't lost any weight. My doctor has told me to exercise more. I've tried going six days a week, but my weight has stayed the same. What can I do to lose weight?

A: Research shows that exercise alone rarely leads to weight loss. In fact, exercise seems to play a bigger role in maintaining weight loss than losing weight. To lose weight, pay careful attention to both what you are eating and, even more important, the amount you eat. It's helpful to use measuring cups and spoons and a food scale to keep you honest about your portions and help you become a good estimator when you eat out.

To be more mindful of what and how much you eat, keep a food diary. Research shows that people who keep food records often have greater success at weight loss and maintenance. Your food diary will let you see your eating patterns exactly as they are and not as you imagine them. It can help you spot foods you can reduce or eliminate.

You are doing great with exercise. Keep it up, and you may want to mix up the types of exercise you do. Don't let yourself get bored. Remember to not just focus on your weight on the scale. By exercising regularly, you have likely increased your muscle mass, energy level, and more. It is well-known that regular exercise improves both health and type 2 diabetes in myriad ways.

Madhu Gadia, M.S., R.D., is a certified diabetes educator.