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CANNOT LOSE WEIGHT!



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AMARISRON
Posts: 1,205
3/7/13 1:06 P

Thanks! I actually have about 25 lbs to lose according to the BMI calculator but my goal weight is 10 lbs away. I have had some injuries and an eating disorder in the past that have seriously affected my metabolism and muscle mass so I want to be realistic, I am checking out that link now! :)



JENNILACEY
SparkPoints: (74,381)
Fitness Minutes: (62,236)
Posts: 2,489
3/7/13 11:42 A

If you're already a healthy weight, weight loss is much slower than for an overweight/obese person. Your BMR is lower (you burn less cals at rest/exercise) so you cannot expect to lose the 1-2 lb a week standard for a heavier person. A .5 lbs or less loss is probably more reasonable.

Your body also adjusts to the same old routine. A low cal intake (deficit) and your exercise routine. If you want to rev up your metabolism again, I suggest you try calorie cycling (it works wonders for me and has broke me through plateaus and seems to be helping in losing the last 10-5 lbs). You can use this calculator to figure out a calorie cycling plan. Just calculate your daily calorie needs and then choose the option of "calorie cycling or zig zag dieting plan":
http://www.freedieting.com/tools/calorie
_calculator.htm

Since you only have 10 lbs left, I would go with the option for "fat loss" and not "extreme fat loss" or at least somewhere in the middle. I personally eat my high cal days when I strength train, medium on lighter strength training/cardio days and low on my rest day.

As far as exercise goes, I'm not sure what you do for cardio or ST. If you're not doing strength training, I highly suggest you do (but you may experience stagnant weight loss or even weight gain in the beginning due to fluid retention (glycogen stores). Strength training will give you an afterburn where you burn more calories during the rest of your day. Make sure you lift heavy, max 8-12 reps before your muscles reach exhaustation.

For cardio, incorporate some HIIT (high intensity interval training). HIIT also helps burn more calories for the next 12-24 hours after you exercise.

But do expect those last few pounds to come off slowly.

Edited by: JENNILACEY at: 3/7/2013 (11:43)


ROXIELU0422
Posts: 317
3/7/13 11:01 A

Eating a higher protein diet might help. Add 3-4 oz of protein to every meal, even snacks. Make sure you are eating whole grains, and not the white grains and carbs. Fruits, veggies, avacados are great sources of good fats.



ROXIELU0422
Posts: 317
3/7/13 10:59 A

Eating a higher protein diet might help. Add 3-4 oz of protein to every meal, even snacks. Make sure you are eating whole grains, and not the white grains and carbs. Fruits, veggies, avacados are great sources of good fats.



SPARK_COACH_JEN
Posts: 55,782
3/7/13 8:41 A

I would suggest having your body fat tested. When you're so close to your goal weight, body fat is a better indicator of health vs. a number on the scale. If you're already in the healthy range, that could be why you're having trouble losing more.

What is your current height and weight? Have you weighed your goal weight any time in the recent past?

Coach Jen



AMARISRON
Posts: 1,205
3/7/13 8:24 A

Some of my clothes fit a little loser, but I cannot really tell. I have definately firmed up I can tell that so I know I am getting firmer, I just have no idea at this point why I can't even lose a lb.!!



CMCOLE
Posts: 2,667
3/7/13 8:17 A

are your clothes fitting better?
have you checked your measurements?

It is possible that you're losing fat, and increasing your muscle mass.
Ten pounds is not much to have to lose, and many things are better ways to track than just the scales



AMARISRON
Posts: 1,205
3/7/13 8:13 A

Hi I have been working hard for the past 4 to 6 months to lose about 10 lbs. I have changed my diet and eat between 1400 to 1500 cals per day and I work out 3 to 5 times per week and burn and avg. of 1200 cals per week. I do cardio and strenght training (I just added strenght training consistently about a month ago). I limit my alcohol intake and my sweets.
Still the scale has not moved or maybe about 2 lbs. Before I get concered there may be an underlying health issue I am wondering if there is something else i should try.
I have heard not eating enough can keep you from losing, but I was eating more and not losing before. I have a hard time meeting my fat and protien goals. I am thinking of adding flaxseed daily, eat more yogurt, eggs and lean meats and focus focus on gettng more healthy fats such as olive oil on my salads. Could missing fats and protiens be the issue? Should I check with my doc now or make these changes and check with my doc?
Thanks!



 
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