im getting really frustrated! im 5'5", 24 yrs old and weigh 148 pounds and i cant seem to lose any weight, i have a small bowl of special k for my breakfast then i have a piece of fruit for a mid morning snack, either a chicken breast or a bowl of special k for my lunch then a piece of fruit mid afternoon then chicken breast, veg and sweet potatoes on a small plate for my dinner, i go to the gym between 3-4 times per week where i do 40 minutes cardio then 3 sets of 20 sit ups, squats and arm dips yet im losing no weight at all nor am i putting on weight, what am i doing wrong?
why arent i losing weight?
- Thread starter samyeve
- Start date
Jericho
New member
simple answer? You are averaging the calorie needs you burn each day. It is the only way you are not gaining or losing weight.
Now, my usual statement is this..you are likely overestimating your calories burned and underestimating your actual caloric intake. So, do a food diary for a week and be very honest about it. We tend to underestimate or misjudge exactly what we are consuming. We all do it so don't take this as me calling you a liar or something, Science is science and math is math. If you want to lose weight, you have to reduce your calories.
Now, my usual statement is this..you are likely overestimating your calories burned and underestimating your actual caloric intake. So, do a food diary for a week and be very honest about it. We tend to underestimate or misjudge exactly what we are consuming. We all do it so don't take this as me calling you a liar or something, Science is science and math is math. If you want to lose weight, you have to reduce your calories.
You may be over eating or you could actually be under eating! It's hard to say with the limited information that was provided. Please consider the following:
1. Have you worked out your BMR (calories needed at rest) and consequently your weight loss calorie level? If not, use an online weight loss calorie calculator to do so.
2. Do you keep track of the actual calories you are consuming using a calorie counter or by reading the nutritional labels on the packets? If not, start doing so. Also, make sure you do not estimate the portion sizes. Start off by weighing everything until you are able to accurately use visual portion control.
3. How many calories are you burning at the gym! What sort of cardio are you doing? If it is 40 minutes of some cardio machine at the gym at a low intensity you may have to start looking at stepping things up a bit with some interval training.
4. The toning work you are doing is not likely to build muscle unless you are increasing your weight. Muscle burns fat so the more muscle you have in your body the higher your metabolic rate will be. I would increase the amount of weight training you do. Go online and get yourself a proper weights program for women. Something like a 4 day split where you train different muscle groups each day, but are actually building some lean muscle tissue.
Hope some of this helps
1. Have you worked out your BMR (calories needed at rest) and consequently your weight loss calorie level? If not, use an online weight loss calorie calculator to do so.
2. Do you keep track of the actual calories you are consuming using a calorie counter or by reading the nutritional labels on the packets? If not, start doing so. Also, make sure you do not estimate the portion sizes. Start off by weighing everything until you are able to accurately use visual portion control.
3. How many calories are you burning at the gym! What sort of cardio are you doing? If it is 40 minutes of some cardio machine at the gym at a low intensity you may have to start looking at stepping things up a bit with some interval training.
4. The toning work you are doing is not likely to build muscle unless you are increasing your weight. Muscle burns fat so the more muscle you have in your body the higher your metabolic rate will be. I would increase the amount of weight training you do. Go online and get yourself a proper weights program for women. Something like a 4 day split where you train different muscle groups each day, but are actually building some lean muscle tissue.
Hope some of this helps
Spinner19641
New member
AYour BMI is 24.8 which is just with the healthy range of 20 - 25. If you have a large bone structure you may be pretty close to your ideal body weight. I tend to find the closer you are to your ideal weight the harder it is to lose weight. Your diet and exercise programme needs to be quite disciplined with very little wriggle room so tracking calories and having an aggressive training programme is essential. The questions are whether you can maintain it (because you will have to to keep the weight off) and whether it is worth it because you look good in your picture and you are at no health risk.
Adam Larsson
New member
You dont loose weight becourse your intake of energy (calories) is more or equal to what your body use per day. Try to count your intake a day, maybe summaries to more then you think.
chelceebarthelm
New member
Wow that sounds like what happened to frien dof mine, she works out like crazy, and hardly ate anything - yet she kept GAININg weight!
I think she wound up having a gland issue or something. Have you talked to your doctor?
I think she wound up having a gland issue or something. Have you talked to your doctor?
You look gorgeous, ur prolly gaining muscle during your workouts?
I'd ease up at the gym/just run/jog for a few weeks to lose more weight.
if you're building leg muscle...just jog for cardio & try to be more agile vs fast.
A sauna or hot tub will also help burn off the sweat & there's always my favorite
weight loss activity, but it's prolly too r rated for my 1st post! lol
If you're noticing an abnormally increasing weight gain, see a doctor immediately.
I'd ease up at the gym/just run/jog for a few weeks to lose more weight.
if you're building leg muscle...just jog for cardio & try to be more agile vs fast.
A sauna or hot tub will also help burn off the sweat & there's always my favorite
weight loss activity, but it's prolly too r rated for my 1st post! lol
If you're noticing an abnormally increasing weight gain, see a doctor immediately.
R u drinking at least 64oz of water?
fitnosis
New member
Not to be harsh here, but you need to STOP eating cereal. Cereal is made from grain, grain is what farmers feed to cattle and pigs to fatten them up. This is just simple logic. Advertisers try to brainwash the public into thinking cereal is so healthy because of the fiber (blah blah blah).
You can get plenty of fiber from fruit and veggies.
Try cardio only and this eating plan...
1) eat as much of this as you want - anytime of day... raw veggies, raw fruit, lean cooked meat, poultry, fish.
2) drink fresh juice and water - drink NO SODA - even diet soda (soda causes vitamins and minerals to be leached out of your system - this is bad)
3) avoid bread, pasta, rice, corn - any pig fattening foods
4) don't drink alcohol - too much sugar and carbs
5) no sweets - if you must snack - eat peanuts, fruit, veggies, and the occasional sugar-free chocolate or candy (very occasional though - they're loaded with chemicals)
- this plan is really easy if you do it - because there's no calorie counting or dieting involved.
I recommend this with all my clients and the ones who take the advice drop weight like a rock (even with very minimal exercise)
Hope this helps!
Steve - aka Mr. FITnosis
You can get plenty of fiber from fruit and veggies.
Try cardio only and this eating plan...
1) eat as much of this as you want - anytime of day... raw veggies, raw fruit, lean cooked meat, poultry, fish.
2) drink fresh juice and water - drink NO SODA - even diet soda (soda causes vitamins and minerals to be leached out of your system - this is bad)
3) avoid bread, pasta, rice, corn - any pig fattening foods
4) don't drink alcohol - too much sugar and carbs
5) no sweets - if you must snack - eat peanuts, fruit, veggies, and the occasional sugar-free chocolate or candy (very occasional though - they're loaded with chemicals)
- this plan is really easy if you do it - because there's no calorie counting or dieting involved.
I recommend this with all my clients and the ones who take the advice drop weight like a rock (even with very minimal exercise)
Hope this helps!
Steve - aka Mr. FITnosis
Originally Posted by fitnosis
Not to be harsh here, but you need to STOP eating cereal. Cereal is made from grain, grain is what farmers feed to cattle and pigs to fatten them up. This is just simple logic. Advertisers try to brainwash the public into thinking cereal is so healthy because of the fiber (blah blah blah).
You can get plenty of fiber from fruit and veggies.
Try cardio only and this eating plan...
1) eat as much of this as you want - anytime of day... raw veggies, raw fruit, lean cooked meat, poultry, fish.
2) drink fresh juice and water - drink NO SODA - even diet soda (soda causes vitamins and minerals to be leached out of your system - this is bad)
3) avoid bread, pasta, rice, corn - any pig fattening foods
4) don't drink alcohol - too much sugar and carbs
5) no sweets - if you must snack - eat peanuts, fruit, veggies, and the occasional sugar-free chocolate or candy (very occasional though - they're loaded with chemicals)
- this plan is really easy if you do it - because there's no calorie counting or dieting involved.
I recommend this with all my clients and the ones who take the advice drop weight like a rock (even with very minimal exercise)
Hope this helps!
Steve - aka Mr. FITnosis
Cardio only? There is something called resistance training.
1. Eat as much of that as you want? All those have calories and to say eat as much of it as you want is ridiculous.
2. Fresh juice also has calories.
3. To say to avoid 'pig fattening foods' is just stupid and it's a first for me.
4. 1 or 2 glasses will be OK once in a while, just reduce your carb intake for the day to make up for it. But generally, yes, alcohol should be avoided if possible.
5. You are allowed to treat yourself to an occasional sweet. Again, substituting a carb source for a snack. What people don't realize about nuts are they have quite a high fat content. And yes, good fats count as fats too and can lead to weight gain.
If your clients are losing weight, its because you have put them into a caloric deficit.
Hey there. If that's you on your avatar/profile photo then you look great but I guess you want to look better. I suggest you monitor/track what you eat because you need to burn or use more calories than what you take in. You must also drink lots of water to help you hydrate at the same time it can help you lose weight. If you think, your diet is okay and meets its nutritional requirements then I suggest you increase the amount of exercise you currently have. I hope I make sense.
i wish you will lose your weight if you keep patience. are you taking protein related food? i think you should take protein like egg, tuna fish. water is very important to lose your weight. when you take one glass of water before your regular meal it makes you little bit full so that you can take calorie then expected and as a result you will lose weight time to time.
ChrisSherlock
New member
40 Minutes of 'cardio' isn't necessary. You can lose more weight in less time with the right workout.
Try changing your workout completely. You need to apply some resistance training in there.
I would say aim for 20 minutes - 30 minutes of a well structured resistance program, coupled with a balanced diet......
..........Now you should start to see some results.
Hope this helps,
Chris
Try changing your workout completely. You need to apply some resistance training in there.
I would say aim for 20 minutes - 30 minutes of a well structured resistance program, coupled with a balanced diet......
..........Now you should start to see some results.
Hope this helps,
Chris
I guarantee that if you do heavy weight training for 8 weeks, you will lose weight!!
Put simply, build some muscle = burn more calories whilst exercising AND resting/watching tv/sleeping etc.
I have trained many women who didnt like to use weights, but once they see the benefits, they wished they had started using them years ago.
Put simply, build some muscle = burn more calories whilst exercising AND resting/watching tv/sleeping etc.
I have trained many women who didnt like to use weights, but once they see the benefits, they wished they had started using them years ago.
trackergirl
New member
Cut out the special K- its loaded with sugar!