The bottom line is more calories need to be expended than taken in if you want to see the scale move. If you do a lot of high intensity cardio workouts and the scale isn't budging, it may be than you are hungrier after working out and do not realize you are taking in more calories. One way to combat this it to take more steps throughout the day. Squeezing in a vigorous walk on your lunch break is a good way to burn some extra calories. Doing a few push ups or burpees in your office will boost your metabolism and work off those donuts you ate at the morning office break meeting.
It is also easy to over estimate the calories we burn during our hard cardio routines. When you are really sweating and huffing and puffing you might think you burned a lot of calories and you probably did. But then your appetite increases and you eat more than you might normally eat.
Working out before breakfast will burn 20% more fat is you don't have any reserves of carbohydrates on board, according to a British study. Of course if you are starving when you wake up try eating a little bit of protein instead of carbs before you work out.
It's not easy to get the balance between losing weight and feeling satisfied with what you eat. Diets don't really work cause who can do that indefinitely? Eating in moderation is much more sensible but if you do overdo it one day, don't beat yourself up about it. You may have had an extra stressful day or had some upsetting news. We are all human and the beauty is you can start again the next day with your resolutions. Every day is a new one!
