I am 5'4", 22, 163 pounds. I work out 4-5 times a week for an hour or a bit more: a good mix of circuit weight training and stretching, elliptical, yoga, and walking/running (wogging, as one cc'er calls it) the dog.
I have a desk job, and I pack lunch every day. I eat lots of fruits and vegetables, have substituted my skim milk for almond, and always have whole grains and wheat everything (my diet didn't need much tweaking, just portion control). I keep my caloric intake between 1400 and 1700 daily (this is including the deficit I generate from working out), usually hitting right around 1500, but varying based on whether I've worked out or not. Am I eating too much? Too little? What's going on? Should I talk to my doctor at my next check-up?
I just want to start seeing results! I know I've gained some muscle weight (I feel dem guns) I just feel like I should have lost at least 5 pounds by now. :(
Thanks for any feedback!
You may not be eating enough for that workout (the 1400 is a bit low, the 1700 sounds more right, maybe aim for a 1700-1800 range for a while?) but it does seem odd you haven't lost a thing. How have your measurements fared?
I only measured about two weeks ago so i haven't measured again since, but my pants aren't really fitting any looser or anything. :/
I was watching the biggest looser the other day, and they said that if you hit a weight loss plateau , what you need to do is so your work outs in reverse. So I tried it and it really works. I walk backward on my treadmill, I road my recumbent bike backwards. Now I`m looking at my strength training and thinking how to do those backwards. Basically if the exercise means to push I`ll pull. I thought this was great information and I hope it helps you to.
1400 is too low, eat 1700-1800 calories a day and lower your carbs. Eat those calories and keep your carbs between 50g-100g a day for 2 weeks, no cheat meals and you will push through the plateau.
If your eating "lots" of fruits and whole grains i will guarantee your carb intake is to high.
If for some reason in 2-3 weeks that doesn't work...eat at maintenance for 2 weeks and reset, then slowly cut your calories down again.
I have been there, then I saw this video, http://video.about.com/exercise/10-Reasons-fo r-Not-Losing-Weight.htm, and I started doing resistance training like he said and I have begun losing weight again.
I hope it helps. Good luck!
I do the elliptical backwards intermittently, but now I will try an entire 30m run like that! Thank you for the great advice!
I eat lots of fruit (2-3 servings a day), but not a lot of whole grains, just everything that can be (my bread, cereal, and pasta), is. A serving at breakfast, one serving at lunch, and maybe a serving at dinner. But I will try and cut down on my carb intake!
I will eat more calories on the days I work out, around 1700-1800. Thanks!
I will certainly be speaking to a doctor soon (I think I have my checkup soon), maybe they will have some insight. But I don't think I'm willing to get a personal trainer yet... Besides, I can't really afford it. But thank you!
Bread, Pasta...I'd avoid em, that's just me...Starchy carbs don't work so well with weight loss. Factor in the 60-90g you take in from your fruit, depending what fruit your eating, your carb intake is near or over 200g a day i'd have to guess.
Try and get most of your carbs from good fiber-filled veggies, ditch the bread n pasta..If you feel like you need a carb fix in a meal, switch our the rice/pasta stuff for a 1/2 cup of kidney/pinto/black beans etc
Beans are good carbs, great fiber and a "complete" protein unlike rice pasta and bread. 1/2 cup is approx 110 calories, 0g fat, 20g carbs, 6g fiber and 8g of protein.
Again i'm not perfect just my opinion, good luck!