I have stopped losing weight but need to keep going.

J

jrainbow

New member
I have, over a 4 month period lost weight from being 15st 2lb now 13st 6lb. I have done this by a combination of calorie control and exercise.

- calorie control -
this is based on trying to keep to 2000cals a day. i don't diarise but i am concious of my intake and portions.

- exercise -
i have built this up over time. starting with playing touch rugby for an hour once a week. doing a couple of 3.5k jogs per week. now i play touch rugby twice a week and do a 12k run on a sunday.

My problem now is that i have not lost any weight for at least a month and my body shape has not changed from what it has done. i feel i have a long way to go in terms of conditioning.

can anyone shed any light on what my next steps could be?
 
This is a great start and congratulation for the results you got. What happened is you hitted a plateau and you have two choices: you can stick to what you were doing and their is a great chance you're going to have results or you can invest into a diet book or exercising DVD (you can get free videos at , I give some routines you can do at home without any props). This will help you to be more effective.
 
First of all congrats on what you have already accomplished. Here is another avenue that I took when I am in the weightloss track. I am doing only 20 grams of carbs a day (food) and also do a regular excerise program and you WILL drop weight. If you have any questions let me know.

Keep up the good work!!
 
Are you working out? By working out I mean hitting the gym, lifting weights. It seems you have a lot of cardio in your workout routine, but if you aren't working out it may be time that you hit the gym.


Lifting weights also helps you lose weight, a lot more weight than you think, and the best part about lifting weights is that when you do gain weight, you'll be gaining muscle mass instead of fat. Muscle = better body.


If you want to change your body shape, the only way to do it is by sculpting your body at the gym. It shouldn't be too hard for a rugby player to get in the zone and start pumping iron :p
 
With regard to your exercise - do you have a heart monitor? If not, pick one up. They are not too expense - you can get one on Amazon for less than $30. When you play rugby or jog, take a look at your heart rate. You want to be in your "training zone" for about 30 minutes to burn fat. An easy way to determine your training zone is to take 180 and subtract your age. That number is where you want your heart rate to be during your activity. So if you are 40, you would want your heart rate to be around 140. You can go up and down by 10 beats or so and get a good workout.


What you may be experiencing is that you are working out above that training zone. If you are, you are not burning fat - you are burning glycogen. You won't lose weight that way. Working out easier will actually do more for you. Strange, I know...


As for diet, you might want to change things up a bit. Look at the fat content of the foods you eat. Make sure you don't have foods that are over 25% fat. So if the calories for an item are 180 and 60 of those calories are from fat, then you are taking in too much fat with that food. If the calories from fat were 25 then you would be good. (A gram of fat equals 9 calories.)


I hope this helps.
 
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