I have been exercising and watching my eating for about two months now. I started at 140 pounds, and went down to 132 pounds, now I'm back to 136 pounds.
I feel like I am thinking about what I am eating, and that I should exercise more all the time.
How can I lose 7 pounds?
I know that it is as easy as eating less and exercising more. But honestly, I work out (run 6 miles, 3 times a week), and lift, with 20 minutes cardio 5-6 times each week. I do not eat meat, I get most of my protein from egg whites and fish.
Please, any advice would helpful!
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Do you know how many calories you're eating every day? If not, you should try measuring everything you eat and logging it for at least a few days.
You might be eating more than you think, or you might actually be eating too little! If you find you're below 1200 calories/day, start gradually eating a bit more. Eating too little can be very bad for your metabolism, and actually make it harder to lose weight.
I am losing my last 10 lbs. right now. I generally eat around my BMR's worth of calories each day, and as long as I stick to that, I lose one pound a week, sometimes two. If you're losing your last 7 pounds, it'll be harder for you than for someone who's more overweight. Just hang in there and be patient... you'll get there!
ReplyThere's nothing wrong from a weight loss stand point with eating meat.
Gotta second Sarah. Counting calories works.
Also, how long have you been dieting? People seem to have this idea that you can diet for months on end. Wrong. You should take periodic breaks from dieting to eat at maintenance. Of course you need to know your maintenance calories and know how many calories you're eating.
ReplyThere are better methods that are less stressful to your joints.
ReplyHelp. I've been weight training 3 days a week and doing cardio every morning. The cadrio is mostly running, what could I do that would increase the fat burn.
Depending on how big your calorie deficit is, you may be doing too much exercise.
All of that jogging and cardio can be counter productive.
Also, jogging is about the worst way to burn calories. There are better methods that are less stressful to your joints.
Replyalso, are you female? i am, and my weight fluctuates about 7 lbs over the course of my menstrual cycle. you need to weigh yourself daily for a couple of months so that you can figure out your natural fluctuations.
also, you may be retaining water due to hormones or other reasons (diet soda and "diet" grocery items are LOADED with sodium, which causes you to retain water).
are you eating enough protein? sounds like you're doing ok, but just check and make sure that you aren't skimping on the protein and overdoing it on the carbs (esp. anything white).
on your lifting days, just do 10 minutes of intense intervals. no need to add the steady state cardio in on those days!
ReplySarah,
ReplyDid you know that muscle weighs more than fat but takes up a whole lot less space? Could it be with all the exercising you do, you are building muscle. How are your clothes fitting? That would be the true test on how you are doing. Are your clothes fitting looser, then you are losing.
And afr0bunny is right. As women, our weight fluctuates throughout the month. Start keeping your measurements weekly. We measure in 15 different places. You can start out with just your hips, waist, chest and ankles. (Why, ankles. We retain fluids in our extremities and most people see the inches go down fast in your extremities.)
I'd like to hear more about what you are eating. If you don't give your body the food it needs, you aren't going to see the results you want. We can help you with that!
To your good health!
2 months is NOTHING, absolutely NOTHING unless you are going to die in 2 months.. stick with your program and you will be better off in the long run when it matters. the ebb and flow of a few months is normal.. dont be shortsighted and just stick with the program
ReplyI agree with everyone who suggested counting calories. I do this - I weigh and measure my food whenever possible and track calories on SparkPeople.com. I had to play around to get the right calorie range for me, and now it's about 1,800-2,200 per day most days. I've been losing about a pound a week.
ReplyAnother thing to consider - are you sure you need to lose any more weight? You didn't mention your height or body fat percentage...?