Eating right, Working out but NOT losing weight

[little1sk]

I was wondering if ANYONE has any advice for me.  I have been trying to lose about 5-10lbs over the last year. I am 31 years old , 4'8" and weigh 101 lbs. I used to weight between 89 and 94lbs at the most!
I am pretty atheltic. I ran a marathon a few years ago and shortly after that is when I gained the weight. I have been training for half marathons (I ran one in April 2006) so I have been keeping the cardio up with running 3-4 days during the week and then 5-10 miles on the weekends.  
Recently I got so frustrated that I went to a dietitican. She claimed that I needed to rev up my workouts by doing interval training and then eating more protein and more times of the day.

For the last two months, I have been eating 5 times a day (about 1000-1200 calories) Each meal has protein and carbs and I get my 5 a day fruits and veggies.
I do cardio 5 days a week (3 days are interval training for 45 min--60 seconds at 65% target heart rate and 60 second 85% target heeart rate) The other 2 days of cardio are a 45 minute dance class and then a weekend long distance run that lasts between 1-2 hours. I also weight train 3 days a week. 1 days lower body and two days upper body.

My body fat has increased and my pants size has increased. Why can't I lose the weight or at least the body fat? Does anyone have advice for me?

[star queen]

The rule of thumb in exercise is this.  Exercising at a fast (aerobic)pace will burn fat, exercising slowly will build muscle.  If you combine the two, weight is maintained.  When a woman hits the age of 30, the body will gain about 5 pounds.   This increase is due to the body beginning to shift hormonal balance. Women who exercise alot may begin peri-menopause as early as 30 where you experience some weight gain, mood swings, and changes in the period.  Hormone production begins to shift from the ovaries to the fat cells.  The need for more fat cells leads to the increase in weight around the middle. A blood test for hormone levels may be your answer.

[little1sk]

A blood test to test what hormones? What kind of answers will I get?  So by doing interval training it's causing me to maintain weight. Should I do 45min of cardio at 85 % of my target heart rate 5 days a week?

[star queen]

The blood test is for female hormones.  This will show if you are entering a perimenopausal state.  That is a pre-menopause that shows some body changing and hormones are now reduced.  Based on the findings, the doctor (see and OBGYN)can tell you what to expect and suggest changes in lifestyle and diet that can help you along.  If you are entering menopause, there is a possiblity you won't lose the extra weight and may have to learn to "live with it". It is a rare thing when a woman can go through life wearing the clothes she wore in high school.  We naturally gain some poundage as we age. It is a 'rule of thumb' that women gain about a pound a year after the age of 30.  Like all things, it varies with the individual. My personal ideas of exercises do not match the mainstream ideas of cardio/resp balance, so I won't comment on those exercise programs. You might try different exercises. When you exercise a muscle group in the same way all the time, the body can "get used" to the exercise.  When you change the way you work the same muscle group, the body will often use more calories to do the same work because it isn't "used to" doing it that way. Try to vary your workout. Consider adding an exercise ball workout to work the legs and lower back.  Do crunchies on the ball instead of the floor.  Boxing is a good alternative to arm and shoulder workouts.  Swim or bike instead of jogging.  You get the idea.  Watch what you eat, get rid of packaged processed foods and eat whole foods.  Consider juicing. Get at least 20 minutes of sunshine without sunscreen each day.  If you are worried about cancer, stay in the shade, go out in the early mornings or late in the day when the sun isn't so strong. good luck

[Duchess47]

Are you positive your body fat has increased and not your muscle mass?  Muscle weighs more than fat, and it's possible that you have gained more muscle.

[little1sk]

I had the calibers done and I went up 4%, even if there is a margin of error, it still increased my some amount. Also, I have a layer of fat on my tummy that I didn't have before and my pants size went up 1-2 sizes.
I have been eating non-processed food, only lean protiens, and healthy carbs. IT's about 1000-1200 per day.

[bobthetrainer]

star queen, no offense but it sounds like you are mostly uninformed.  I am a Registered Dietitian and ACE Certified personal trainer and the main recommendation that I have to "little1sk" is centered around the type and duration of exercise.  The current recommendation for wt loss with regard to exercise is at least 6 days per week for at least 90 minutes.  It does not have to be 90 consecutive minutes, you can break up the time into different "chunks".  

As far as the type of exercise-the fastest way that you can burn body fat is through a combination of strength training AND cardiovascular conditioning.  If possible, I would recommend splitting the time 50/50 between the two.  Try to keep your cardio intensity between 60-85% of you max predicted HR (220-age)*(.6-.85).  I would recommend doing higher reps (12-20) for each set that you perform and try to do as many sets as you can, time permitting.  I would also recommend full body strength training (try to do at least 1 set on each major muscle group at least twice per week, remembering to not strength train the same muscle group 2 days in a row).  Interval traning is a good way to burn more calories during cardio, so I don't think that's a bad idea-I think you just need to add strength training and do it effectively.  Change your entire exercise routine every 6-8 weeks.  I also think that based on your ht, wt, age, and activity level that 1000-1200 cals is appropriate.

If you REALLY cannot lose weight after these measures, you may want to talk to your provider about checking your thyroid (a tsh/t4 test), not "female hormones".  You are 31 for goodness sakes, the odds you are perimenopausal are extremely slim.

I work in an outpatient setting counseling patients like you 40hrs/wk and you don't have to just "live with it".  You can always do something about your weight, sometimes you have to work smarter, not harder.

hope this helps-

b

[star queen]

You need to read the rules of the site.  It is forbidden to list your "qualifications" on this site.  This is not a medical professional's site, but one for person-to-person support.  If you don't agree with my advice, that's fine, but you really need to work on your negativity.

[bobthetrainer]

It's really not negativity.  I just think it's irresponsible for individuals to give healthcare advice when they are uneducated on the topic(s) and give out invalid advice.

As far as the "rules", your point is noted.  I came here to help people and was unaware that it was against the "rules" to point out your credentials and educational background.

regards,
b

[star queen]

Because you disagree with my comments it doesn't make me uneducated, nor does it make me stupid.  People come here for support not to be told they are stupid or have stupid questions. Most of the advice on this site comes from non-medical people who don't work at the gym and haven't taken on-line classes for certificates that impress no one other than themselves. In your case, a little education is a dangerous thing.  My advise to you is for you to keep your opinions and just give your advice and leave the rest to the reader.

[little1sk]

to "bobthetrainer":  Thanks for the advice. I guess I will bump up my cardio to 90 minutes and change my strenth training a bit.  However, I am a bit confused. I was told that there is such thing as exercising too much and not eating enough. Is 1000-1200 calories enough when doing 90 minutes of cardio 6 days a week?  I am such a health and exercise nut so this "not losing weight" issue has been such a struggle.

[Lucky06]

Good. Continue to eat right, increase your green vegetable intake and eat lean meats, trimming every bit of fat you see on it. Sweat...SWEAT like you never sweat before. (If you have heart conditions or anything similar, consultant a professional first).
   You will need to fast-paced intense workouts for long periods of time. You said that you were a marathon runner before so you intensity level would be high. I use to get my mother to train with good results. My personal little trick was to get her to start jogging for a few minutes and then I would push her to the fastest power-walk she could...slow her down...push her again. Your body will react to these quick changes.
   (My mother unfortunately gave up due to boredum and whatever else excuses, but just recently she started training with a friend, and now she does it again). So train with a friend if you need to get motivated more.
   Also, hit the parts of your body that have the excess weight. For example if it was your stomach, hit the rowing machine and do alot of crunches (not situps). If it is your waist, do alot of side crunches. Backside got the weight, you want to hit your Glutes so alot of uphill bike riding and squats.

   I hope all goes well for you, but as I said, if you have had any previous medical conditions consult a doctor before doing anything I have advised.

   God Bless.

[bobthetrainer]

At 4'8" and 101lb you are very petite and the formula I used to calculate your caloric requirement showed you needed about 1000-1200 cals/d for weight loss.  There is a point where you can eat too little calories and it makes it more difficult to lose weight because your body can go into starvation mode.  I would say eating less than 1000 calories/d for you would not be the best idea.

As far as Star Queen goes, this is the last time I will address you directly because I really don't feel like wasting keystrokes.  It's interesting you initially commented that I shouldn't be so negative but then, ironically, you didn't follow your own advice and started throwing the personal insults.  Your "little education" background is laughable as you obviously are unaware of the educational requirements to be a Registered/Licensed Dietitian.  It's not about impressing people-if that were that case I would give everyone my real name.  You are just upset because I disputed your points that were not correct.

[little1sk]

Thanks again. I really apperciate your advice. I do have another question. You metion 90 minutes of exercise 6 days a week and that it can be broken into chunks. You also mention the weight training and that I should spilt it 50/50. Does that mean 90 minutes of cardio including weight training or should I be doing 90 minutes of cardio 6 days a week in addition to 2-3 days of weight training?
I was also wondering what types of cardio I should be doing. Is it possible that my body is used to running and that no matter how many hours I spend running each day, my body is not burning calories effeciently?  I am so bored by the bike and it seems to burn far fewer calories. I have taken up interval training to help the time pass by and also get my heartrate to hit levels it's can't maintain for a long period of time but again, I mostly do this outside running or on the treadmill.

AND, I have had the RMR test (the one you breath into with your nose plugged) done several times. Each time my RMR was around 1250 give or take 20 each time. Is it still okay to still with 1000 calories? I can do it as, I really am never that hungry in the first place.

Thanks again for such "real" advice.  I do want to get my thyroid tested but I never thought I was pre-menopausal- at least not yet at 31years.

[hawki]

K, I'm not getting into this bobthetrainer vs. star queen thing because you're both trying to help.  All I want to say is that I have an education in a health-related field, and I was taught if you work out anaerobically, you burn carb (which yes, turns into fat if not used), but if you work out aerobically, you burn fat (all has to do with a formula figured...mathmatical stuff).  Interval is good because you do both, but you can't maintain it for long.  I think it would be good if you could do a warm up for 10 minutes, do interval for 30 (don't KILL yourself doing the interval, but get up to 85-90% of max heart rate), and then do a little cool down/cardio for the next 20.  Work in low weight, high reps in weightlifting, and make sure you do different exercises to work the same muscles.  Variety is key.  Your body can do a thing called efficiency of movement where it adapts/gets used to the workout and won't burn as many calories.  For example, I played tennis in college.  For me, tennis was not really a workout because my body became more efficient with it.  I didn't burn as much as someone who is a beginner or didn't play as frequently.  Also, incorpotate unorganized workouts like going on a walk with a dog, friend, etc...roaming the mall, use stairs instead of elevator...simple stuff.  And bobthetrainer is right about possibly getting too little calories.  If you are starving yourself, you're metabolism is slowing down.  It's good that you eat frequently, but your body may go into protection from starvation and start storing food which turns into fat.  Good luck, and remember, everyone is different.  There is not one formula for everyone, and some people just have different body types.  Go for health before weight.  Take care!!!!

[wutthechris]

hawki, that's not exactly how it works but you are on the right track.  The body's preferred fuel source is glucose, with fat being second.  Whether aerobic or anaerobic respiration is taking place, a percentage of both is used.  Glucose is always used to a larger degree.  As a person gets closer to reaching anaerobic respiration (through increased exercise intensity), the percentage of glucose being used continues to elevate.  It's for that reason that "moderate-paced" cardio (around 60% VO2max) is often suggested for getting rid of fat most efficiently and while that's a somewhat accurate suggestion, it's not the absolute answer.  Ultimately...the greater the intensity, the more calories burned.  Someone that works at a high intensity for 30 minutes is going to burn more calories than someone working at moderate intensity for 30 minutes.

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[bobthetrainer]

firstly, I would avoid using herbals to assist in losing weight.  There is not enough research out there on most of them proving their efficacy and/or safety.

as far as the original string is concerned, little1sk, the 90 minutes is the total amount of minutes per day, 6 days per week(so ideally, at least 45 min of strength and at least 45 of cardio).  As far as what type of cardio, honestly, it really doesn't matter as long as you are getting your heart rate up and you are enjoying (or not disliking) what you are doing.  Your body may become acclimated to running but that will not prevent you from losing weight as you are still burning calories when you run.  That being said, I would try to mix up your cardio just so you are cross training and you keep it fun.

If you did the RMR test, I would go by those results as they (based on which machine you used) are more accurate than the equations we use.  Just out of curiosity, did you use the Medgem?

[little1sk]

Hi Bob the trainer-
I had my RMR tested with the Bodygem by HealtheTech. It's the one where your nose is plugged and you breathe through your mouth.  All 5 times I have had it tested it has been around the same. It's been 1230,1240,1270,1250,1240 (1240 being the last time a few weeks ago)
I am just trying to figure out how to make this all work. My food diary is between 1000-1200 calories. I am now going to keep it to 1000 calories only. I have bumped up my cardio even more. I am cross training with running, the elliptical, cardio-kickboxing, and an aerobic dance class. 3 times a week I weight train with a personal trainer. Sometimes, the weight trainig includes circuits, which definitely keeps my heart rate up even longer!
However, I stood on the scale today and I have gained 2 more pounds. I know weight can flucuate but I feel very frustrated.
Thanks for all your advice.

[bobthetrainer]

I'd recommend talking to your primary care physician about possibly checking your thyroid (tsh/t4).  Who knows, the 2lb could be muscle weight (hard to say since the scale doesn't account for that).  You also might want to ask your trainer if he/she can do a body fat test on you.  Some methods are certainly more accurate (DEXA vs calipers) but at least you'll have a baseline to compare future measures against.  Also, if the bodygem said you needed roughly 1200 cals/d for weight loss, I really wouldn't go below that level because it can actually make it more difficult for you to lose weight.  You also might want to consider seeing a Registered Dietitian but if you do, I'd make sure beforehand that they also have some type of exercise background (ACSM/ACE certification, Kinesiology Degree, etc.)

I know it can be frustrating but don't lose hope.

[PittsburghRunner]

I just wanted to let you know that am experiencing the same problem.  Im a marathon runner and eat fairly healthy..granted I like chocolate but not excessive.  Ive never had to worry about weight gain but in the last year I have gained 10-15 lbs.  Im only 25 years old and workout at least 6 days a week with three fairly long cross country runs.  I weight train 4 days a week. I get so frustrated b/c I know I work harder than most people.  I know Im healthy but I could afford to loose some vanity lbs and I know it has effected my speed.  Most runners are faced with the problem of needing to gain weight!  I feel like all the ideal measure on weight and height out there are scewed for people that lift and have large muscle mass.  Im concerned Im overweight but not sure if its healthy weight or not?

I made an appt for this week to get blood work done to figure out if it is a thyroid or some type of hormonal problem.  

It was commforting to hear Im not the only one with this type of problem!  Thanks for all the info!

[little1sk]

I just made an appointment to get my thyroid tested. I would love it to be the problem because there are meds to fix that. I really don't think it will be the issue though. I am very healthy person and no blood tests have ever come back with bad signs. Anyway, it's also nice to hear that there are others out there with my same problem. I am not overweight and most people probably wouldn't say I am fat but I am bigger than I would like to be and used to be. Sometimes, I think that if I just stop watching my food like a nut and take a break from the gym for 3-4 months things might work themselves out. I notice that when I used to workout a lot, I would feel great but then I would get lazy and stop. I would go back to the gym 4 months later and people would ask me what I have been doing b/c I looked much thinner. EVEN my old PT trainer thought I looked great. Now how is that?  Psychologically, I cannot stop exercising like crazy and watching every calorie I put into my body. I'll let you know how the test results after next week.

[Free Bird82]

Hi!  I agree with Bobthetrainer.  Please try to check your TSH/thyroid levels.  I have been EXTREMELY active for over 5 years now.  Five years ago, I lost 60lbs & kept it off.  I am 5'8 1/2" tall & weigh 145lbs. which is good for me, HOWEVER, in the past year I have increased my exercising (all different types) 90 minutes per day EVERY DAY on my treadmill or air-dyne bike (switch daily).  I have NOT LOST EVEN 1 LB.  Well, found out in December, that I have Hashimoto's Thyroiditis - underactive thyroid.  I sincerely hope that you do NOT have this, but it would be worth checking into.  At 42 years old on the 4th of August, I am now in menopause(early) - Dr. did the hormone tests for it & states that this was most probably caused by the thyroid not being addressed.

Good Luck to you & please let us know what you've found out!!

Free Bird82

[little1sk]

Well. I just has my blood drawn today. The results should be in tomorrow. The doctor said he doubts I have an underactive thyroid based on the fact that I have no other symptoms except weight gain over the last couple of years.  I'll let you know the results.  By they way, at your height and weight, you are skinny!

[Free Bird82]

Hi again!  Thanks for the compliment (being skinny) - but as I tell people:  The exercises that I do, are what people do to actually LOSE WEIGHT.  Being hypo, I have to do this much only to maintain.  I would like to have the OPTION of weight loss if I want as I'm SURE YOU UNDERSTAND THAT ONE!!

P.S.  Again, I stress to you that I certainly hope you do NOT have the hypothyroid condition & they can help you with the weight loss in other ways, but I let mine go for so long because I didn't have true symptoms other than weight issues either.  I didn't even care to see a doctor about that because I naturally assumed they wouldn't believe me when I said how much I exercise/eat.  I did, however, toward the end (before diagnosis), have severe heart palpatations which prompted me to see my dr. who then said, "let's just check the thyroid".  I had dry/brittle hair & nails, but not to the extreme that others have/had, so again, I assumed it was due to 1)age & 2) well-water in our rural town.  Just now I'm having severe hair breakage & it just figures that it's right in the front where my bangs/fringe should be!!  It's disgusting & frightening all at the same time.  This disease is not for the vain ones, I can tell you that!!

Have a great day....Good luck.....Please keep us posted.....Thoughts & prayers go out to you!!

Free Bird82

[little1sk]

I got my results back today. My thyroid tests are normal, as expected. I am back to the drawing board on how to lose weight. I am so frustrated and tired now. Could it be in my head? If I stop thinking about it, I will lose weight? I wonder if I stop working out so much and stop monitoring my eating if I will actually lose weight. Is it possible to gain weight from over-exercising and undereating? Like I said, I eat between 1000-1200 calories a day. Now I am trying not to go above 1000 calories. I have bumped up my workout to 60min of cardio 5-6 days a week. 3 of those days I do additional weight training for about 30-45min. Is that too much exercise and not enough calories. Should I up one or lower the other?

Litte1sk

[Duchess47]

I am hyperthyroid and have had the opposite problem in the past.  I am now in remission from Graves disease and my thyroid tests are all normal. Recently, I have put on 12 lbs. very quickly.  I have been told in the past, that when you put weight on very quickly it is more than likely fluid and not fat.  Can this be the problem?  Also, little1sk, I think that you may just have a slightly distorted view of yourself.  At your height and weight, you are not fat.  When I was younger, I never weighed more that 82lbs.  When I started to gain weight I freaked out.  It took years to realize that when I was 82lbs., I was toooo skinny , not healthy.  When I gained some weight I actually looked better.  Unfortunatly, right now because of my thyroid problems, I am having other issues.  Of course, everyone knows what weight they are comfortable with, but as long as you are healthy I would say ease up on yourself a bit.

[little1sk]

Thanks Duchess. It's nice to hear. I just work so hard. I wonder if I cut back on working myself to death if things will change.

[Coffy]

little1sk:

I wonder why no one here has suggested you eat a little more food. If you RMR is 1250, you should be eating at least that much. Even the most basic BMI calculator will showe you this!!!Eating too few calories is probably causing you to burn muscle which would explain the 4% body fat increase. You are already doing 45 minutes of cardio so you should be burning fat/carbs based on your workout intensity. You don't need to eat so few cals. Long term weight loss doesn't work by depriving your body of nutrients.

The link below is a basic BMI calculator. This should help you. My estimate is that you should be eating at least 1300 even 1400 calories to properly fuel your body to slowly burn fat while retain lean muscle mass.

My recommendation is to eat more food including lean protein: egg whites, chicken, fish as well as lots of veggies and fruits. As far as carbs go oatmeal, sweet potatoes and brown rice are best. Whole wheat bread won't hurt either. I hope this helps!!!

http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/

[dlgmomof3]

I have the EXACT same problem as you do.  I have this 8-10 lbs that I CAN't lose.  It is so frustrating.  I'm running, weight training, but only eating 1400 calories.  My personal trainer and nutritionist are saying I'm putting my body into a starvation mode, which means it will hold onto the "fat" I have.  So...they are telling me to EAT EAT EAT, and get up to 1665.  Of course, it has to be the right kinds of foods, and a good balance between protein, carbs and fat.  Now my RMR was 1220 or so, and after 3 months it dropped down to 991.  That is because it adjusted for the lack of food my body was getting, due to overtraining.  Also, take a cheat day once a week, and eat a ton of calories and whatever you want.  You'll be so sick the next day you won't want that **** for another week.  This is very hard for me to do, as I am not a big eater.  It takes everything I have just to eat the 1400 calories.  My suggestion is cut back your workouts a little, stay in your lower zones for some workouts (as they burn more fat), and eat healthy proteins, carbs and fats and get your calories up.  I would add in 150 calories every 3 days and see how you feel.  I'll bet if you do this for a couple of weeks, you will see a difference in how you feel and the pounds will melt off.  This is what I'm going to do.  So...hang in there and keep me posted, sounds like we are in the same boat.  Except I'm 38 with 3 kids. Good Luck!

[MASunkittin]

Hi I was wondering if anyone could help me ok..well im 5'3 19 years old and for the past few years i been wanting to lose 20-30 lbs i want to be 125 again same weight as when i was 14 i wentt from what i am now to 125 in about 2 months thats when i first started doing cardio and ate right now im 155 pushin 160....ppl tell me all teh time i dont look 160 i guss i look betwen 134-140 im doing eveything i did befor but the weight wont come off!!i work out 3-6 days a week i try an eat healthy least 80% of the time and 20% bad..but its been realy depresing latly its like when i dont try to lose weight ill lose a few pounds if i try i gain a few pounds someone pleas give me advice
my e-mails

***@****

[magsmags]

This is crazy, I don't understand what my body wants from me either. I am 5'7 and weigh in at 145. For the last 3 months I have been working out with a trainer 2wice a week with weights for 45 minutes - upper body one day and lower the other. I take 2 step - cardio classes a week ( this includes weights the last 20 minutes) and do another 2 forms of additional  cardio weather it's jogging or treadmill for 60min. I am in the gym 5-6 times a week. I do feel my skin has firmed up a little, but I have only lost 4 pounds. I started at 148. I eat very healthy five to six times a day and do not go over 1400-1600 calories.
Same questions, why can't I lose weight? I have not lost any at all this month... I know I am putting my whole heart into reaching my 135 goal, and I can't seem to make it...
I am so deppressed. I have friends that are thinner than me, and they don't even work out...NOT FAIR!

[D30]

Mags, when you work out you are trying to build more muscle. It is like a double edge sword, gaining muscle mass which is what you notice in the skin toneness, will cause weight gain. It is a good weight gain if there is such a thing. I hate scales, but like to use the mirror, it doesn't lie.

[Pinky01]

Ok, I can't figure it out and it's really frusterating. I'm 5"7 and weight about 113 pounds. Recently as in the past four months I have gained like 10 pounds and I don't know why. I used to weight like around 104 to about 105. I'm basically eating the same, maybe a little bit less, I'm not exactly sure, but the point is I work out like an hour to an hour and a half each day of cardio (usually on the eliptical, somtimes I run outside though)  and I eat like about 2000 calories a day. Usually, I eat this in a day, some pita chips, a cliff bar, apple, peanut butter and jelly sandwich on whole grain, fresh green beans, whole grain spaghetti with marinaria sauce with veggies in  the sauce too and parmesan cheese and like light ben and jerry's ice cream. I don't know what I am doing wrong. Is it because I do the same workout everyday? Because I don't eat enough calories even though it seems like I am eating tons? Or am I working out too much? Help!

[BS65]

I just have to say that women who are menopausal, perimenopause, and postmenopausal CAN definitely lose weight. I had a total abdominal hysterectomy with bilateral salpingo-oophorectomy, (removal of the uterus, ovaries and fallopian tubes) 10 years ago at the age of 32. Right after that I went through a major depression and consequently began taking Paxil. I proceeded to gain 40 pounds pretty quickly, in about 6 months time!

Because it is an old wives tale that after you get "spayed" you get fat and lazy...(or is that about dogs...anyway, I digress)...but because of what used to be believed before people learned more about women's health, I thought the weight gain was from my surgery and the fact that I went through "forced menopause” and was now postmenopausal. Unbeknownst to me at the time the weight gain was actually because of the Paxil.

After much research, several trips to various doctors, an appointment with an nutritionist, and a trip to the psychiatrist, I stopped the Paxil, went on another medication (that didn’t have weight gain as a side effect), lowered my caloric intake to about 1200-1400 a day (and didn't go below 1200), started exercising, and stopped eating JUNK I lost 30 lbs within 3 to 4 months. I was satisfied with that weight and started eating a little more but later got back to business and lost the other 10 and kept if off for 6 years.

Unfortunately I went through depression again, after my dad died and my mom was diagnosed with Alzheimer's, and went on Lexapro this time because the doctor said it didn't make people gain as much weight. However she was incorrect because I have gained some weight back. However, since then I am no longer taking Lexapro, so now losing the weight again.

[skinny on the way]

Hello! I am so glad you posted! I am 36 years old-had a hysterectomy (leaving ONLY my left ovary) and I have gained about 45 lbs. But just right before that, I had a baby and had gained 40 lbs. So total weight gain over the past 5 years has been 85 lbs. Being only 5' 3/4" -I am considered obese. :( I had always been active, and never really had to worry about my weight, but it seems no matter what I do, I can not lose the weight. Shortly after the hyster-I was put on anti-depressants (in order to keep from killing everyone around me LOL)which started out with Paxil -which I complained to the dr about my weight so he changed to Lexapro-gained even more weight-new dr put me on Effexor XR and said it should help with the weight gain. OHHH boy has it ever- but in the opposite direction. Since I have been on that stuff, I have put on more weight. Lately, I got really really serious about losing this weight (i am discusted with myself) and have considered weaning myself off of the Effexor XR to see if that might help me, but I am so scared I will go back into the depressed mode and the anxiety will come back (which is pretty severe in my family). I just started working out about a month ago. I have lost 16 lbs, but am stuck at that. I mainly have been walking on the treadmill and running/jogging in the park. I guess I need to step it up a bit according to what Bobthetrainer says above. I too have always put the blame of the weight gain on the hyster-because the OB/GYNO had stated to me before the surgery that since the hormones will be out of whack, the average weight gain after a hyster is about 40 lbs. If you don't mind me asking what new medication did you take that didn't have a weight gain side effect?

In addition to all this, by reading the "spats" above I am even more confused as to what the best way to lose weight by exercising is. I have heard that the treadmill and elipticals are the best route. Any suggestions as to how long, how many times a week, and what I should be doing to get the weight off. Maybe I should hire a personal trainer-which has crossed my mind many times, but I have 4 kiddos that steal all my money. (not to mention all the other bills).

I appreciate any suggestions-professional or personal experiences)

[jedispider]

well ur losing fat for sure, but weight im not sure if it even matters, dont worry about your weight. YOUR losing fat not muscle. if u were to lose weight like a noticeable amount 4lbs or somethin that would of been lean muscle loss

[Redzie]

Hi Bob, I have been running 3-6 days per week for the past 3 months and have hardly lost any weight only maintained. I am very busy and I usually eat the following:

English Muffin w/ Peanut Butter for Breakfast
Apple & low fat cheese for snack
Lean Cuisine for lunch
Jello Fat Free pudding for snack
Lean Cusine & Glass of wine for dinner

Sometimes I will have chicken or pasta, but with my busy schedule that is mostly what I eat. What am I doing wrong? Is it the Lean Cusines????

Redzie

[OneScaredBuckeye]

I have a question, bobthetrainer,

My weight loss was going great, but now it's plateaued.  I eat three small meals a day, things like nonfat cottage cheese, at least five or six servings of fruits and vegetables, grains, avoid "bad" carbs, sugar, processed foods, and bad fats entirely.  I don't eat the stuff like Lean Cuisine, etc. because it's processed and it contains too much sodium for me.  I drink three litres of water a day, one in the morning, one in the afternoon, and one in the early evening.  I take vitamins.  My blood work is normal.

I do 70 minutes of cardio a day, every day, usually on a recumbant bike.  I do weight training for my arms, but not legs as they seem very toned and strong.  I am starting crunches.  My extra weight is around my hips and buttocks, I have almost no "belly fat."

My resting pulse rate is only about 50.  I also find it hard to get my pulse up enough while exercising.  What should my target pulse rate be for optimal weight loss?

I'm going to be adding interval training, but I don't know when to "step it up" and how long the interval should last.  Can you give me some advice on that.

What do you think I should do to start losing weight again?

[OneScaredBuckeye]

Oh, thank you very much.  I really appreciate any help you can give me.

[Emilys]

I am 36 yr female, I workout 6-7 days a week- spin classes 4 days, rollerblading alternate days and weight training with a pt 3 days a week. I eat pretty healthy. Maybe not enough veggies but I have had a hard time to digest them for two years. I have recently turned to wheat grass and juicing to get some. I am 5'7' 147lbs..I have been trying to lose 5 % body fat for a yr. I'm so frustrated.  I eat approx 1200 cal a day...I"m very healthy, looking forward to my first triathlon in Feb. But at 36 this has been the hardest time I've ever had to lose this 5%. I'm on the verge of wanting to be bulimic or going to get that 5% sucked out by a good Dr. I really want to do it the "right" way but man it's so frustrating. I feel like all I do is for nothing.
any advice is much appreciated, thank you in advance.

[Emilys]

p.s. Bob, I have had 4 trainers since I was 20. My trainer now is the most incredible.I can truly say that I work out now with greater intensity than I ever have. what gives? I can't ask him because there is a language barrier, I live in Thailand. he is Thai. It does make it difficult to ask these ?'s thanks again

[Redzie]

Bob, where are you? We need your advice. Come back soon!

[yekcim123]

I too am having a similar problem. For the past 3 weeks I have been watching what I eat, not so much calories, but I eat several small snacks 2-3 times during the day, such as popcorn, or other 100 calorie snack packs (max 300-400 calories), then I go to the gym and do some weight training (abs, legs, back and arms), then I do cardio for another 30-40 minutes on high intensity (stair climber, elliptical, treadmill, bike) and then I come home and have a regular dinner, yet I have cut my portions in half. So whatever I normally would eat (i.e. spaghetti, steak, etc.) I cut it all in half.  So my average daily calorie intake I would put at 1500-1800 and I work out until I burn at least 500-600 calories. I am 5'5 and weight 190.

My problem is that I dont look or feel like I am loosing any weight, yet I can fit into several pairs of pants that I could not have 3 months ago, yet some of my regular pants that I normally where at the bigger sizes still fit the same. So how can I fit into pants that I could not have 3 months ago, but my normal pants still fit the same (should'nt they be looser) I just dont get it.  Oh, I am also drinking a lot more water.

What am I doing wrong?

[SlimFuture]

I am sure glad to hear others having these same difficulties.  

I am a 58 year old female.  I work out at the gym, seven days a week for 75-100 minutes, burning a minimum of 800 calories a day.  

I am on a controlled diet of 1200 calories a day in a weight management program and while others in the program are dropping weight on a weekly basis and doing far less exercise, I'm going nowhere.  

[SlimFuture]

I am sure glad to hear others having these same difficulties.  

I am a 58 year old female.  I work out at the gym, seven days a week for 75-100 minutes, burning a minimum of 800 calories a day.  

I am on a controlled diet of 1200 calories a day in a weight management program and while others in the program are dropping weight on a weekly basis and doing far less exercise, I'm going nowhere.  

My body mass has redistributed itself and I've dropped several sizes.  I LOOK like I've lost weight.  But in reality, I've gained four lbs in the past two weeks and I've only lost 9 lbs since August.  It's so depressing!

Like the others, I had a thryoid test done and the results were normal.

I have Type II diabetes.  I also have a pituitary tumor.  Would either of these make it more difficult to lose weight?

I tried to lose weight last year on another diet and after 21 consecutive days at the gym, I did not lose a single lb!  Now, it's been several months and I keep working harder and harder, but the scales have been so unkind!   :(

[OneScaredBuckeye]

Personally, I think you're doing great.  You look thinner and you've dropped fat, as evidenced by dropping several sizes as well as the way you look.  I think you're undoubtedly putting on muscle and since muscle weighs more than fat, you could even gain a few pounds more and still be slimmer and have less fat.  Congratulations!  I think the same thing is happening to me.  Don't go by the scales, go by the tape measure and your sizes.

I'm sorry, I don't know if diabetes or a pituitary tumor could make weight hard to lose, but I don't think diabetes can.

Even if we aren't losing weight, we are gaining valuable muscle and aerobic health by working out six or seven days a week.

I think you're doing great! :)

[Molly83]

Well I am 23 and 5'8''. I used to weigh 135lbs eating healthy amd working out 7 days a week. I got down to 105lbs by eating 1200 calories a day and continuing to exercise for 2 hours a day. In the past year, I have gained 65lbs and still continue to work out the same and now I eat 1000-1200 calories a day. Does anyone think this is crazy besides me? I have been to 20 different doctors and no one can find anything wrong with me throught tests and what not. I would think to gain 65lbs in a year, someone would have to sit on the couch all day and eat fast food and junk!! Does anyone have any thoughts on this? I'm going crazy..............

[OneScaredBuckeye]

If you're exercising two hours a day, you're building muscle and gaining weight.  And 105 pounds is too thin for someone whose 5 '8" even if you're small boned.  I'm small boned and I'm 5' 9 1/2" and I was even a model - at one time - and I didn't weight 105 then, doing high fashion modeling.  I know a man who works out about two hours a day and he's only 5' 9" and he's 180 pounds.  His percentage of body fat is very, very low, though, three or four percent, I think.  He doesn't look fat at all because he isn't, but he's heavy.  He just works out so much, he has a lot of muscle.  If you're going to work out that much, you're going to build muscle and building muscle is going to cause you to gain more actually pounds than someone who sits on the couch and eats fast food.  They'll look fatter and have more actual body fat, but they might weight less.  I know.  I work out that much and I don't lose weight, either, though I do get slimmer.  You might want to cut your work outs down to forty minutes of cardio and just a little weight use for toning, but even then, you'll build some muscle.  Or, if you really want to be super thin, see a nutritionist.  The weight machines, if you're using them, are going to put a lot of muscle on you and that is going to put weight on you.

[OneScaredBuckeye]

Sorry for the typing errors in the post above.

Also, it's what's in the calories that count, not the amount of the calories, themselves.  Cut out sugar.  All of it.  Sugar causes our pancreas to release insulin and insulin causes the body to store fat.  One "harmless little cookie" is harmful, in terms of retaining fat.  Lots of water is necessary.  And of course, no saturated or trans fats.

[Molly83]

Ok, I appreciate your input but I'm already as healthy as I can be. I used to lift just as much weight when I was 135 and 105lbs. I never got to be bulky like am now. I know 105 was way too low, I just want to be back around 135. Also, I don't eat any sugar at all and I haven't for a long time. I eat exactly the same, even healthier than I did at 105 and 135. I don't drink any alcohol, or eat any simple carbs, white stuff. I know more about nurition and exercise than probably 95% of the population. My doctors have already told me that a nutritionist would'nt do me any good b/c I know almost just as much as them. Thank you for the input though!

[OneScaredBuckeye]

I think 135 is good, too.  I don't blame you for wanting to get back to that.  I want to lose a few pounds, too, and my body doesn't want to and I have no idea why, either.  I eat all the right things, do the right amount of cardio and toning, but my weight stays the same.  It's puzzling.  I'm thinking of changing from cycling for cardio to walking, as I assumed my body was "used" to cycling by now.  I do know we're supposed to change our workout routine every six to eight weeks, so I'm going to try that.  Good luck to you (and to me! LOL).  The weight seems to come so easily and go so hard, though mine doesn't even go up now.  It just stays the same.

[OneScaredBuckeye]

One more thought:  do you vary your aerobic exercise routine?  Like do aerobics classes for six weeks, then maybe a treadmill or walking outdoors for six weeks, then maybe a bike for six weeks?  I think our bodies just "get used" to what we do, aerobic or not, and we stop losing weight.  I don't believe in a "set point," per se but I do believe in weight plateaus because I think the body adapts.  I've been doing ninety minutes of cardio daily on a bike and I'm not losing weight.  I've added weight training for toning and still not losing.  I think my body is just too used to the bike.  I love the bike, so I'm still going to do it, but I'm also adding an interval walking program to my workouts and hope it helps.  Maybe changing your exercise program might work for you.  I don't know, but it's worth a try.

[muffyuk]

Bob!!! or anyone !!! please help!! OK I used to be 59kg and I am 5ft 3in tall so I started going to a kickboxing class to lose weight. I go kickboxing 4 times a week plus i train at home. I have PUT ON four KGs!!! what is going on!! yes im much stronger and fitter but i cant seem to shift the weight. I eat less too.


please help

[OneScaredBuckeye]

You're building a lot of muscle and muscle weighs more than fat.  Naturally, anyone who goes to kickboxing class four times a week each week, and trains at home, is going to put on some weight.  Don't go by the scales.  Go by your BMI and inches.

[eeka]

Thie is extreme but it seems to be working. I know all of the medical professionals out there state if you lose more than 2 lbs per week it is unhealthy and you are losing muscle not actual fat. Well I think I have found a way to change that. Not only is it working wonders for me but I have advised a couple of my friends and we are all losing actual fat! Well let me start by saying I also had a thyroid problem. My thyroid was overactive and I was able to eat everything under the sun without gaining weight. About 5 years ago my Dr removed my thyroid because it could not be controled with medication. In that time I put on about 70 lbs! Nothing I tried worked I would exercise & diet lose 15-20 lbs and back to my old eating habbits. Anyway latley I've been reading up on different diets & excersise programs. I decided to use what I like from a combination of diets and programs and I found one that does the trick. This is a little complicated so let me try to explain this as best as I can. Everyone knows 1 gram of fat has 3,500 calories. So what I've done was calculate my BMR then ny TDEE. I subtracted this # by the amount of calories I eat in a day mulitiply that # by 7 and divide that figure by 3500. I've been losing 4-5 lbs per week doing this. I even lost 2 lbs X-Mas week with all of the hoilday food!. I try to get in 5 meals per day and spread out my calories. The only catch to this is you really have to work out to your max everyday. I combine weight lifting & cardio. I work out 45 mins before work and 45 mins when I get off. If anyone has any questions or would like more details give me a call it's hard to explain in such a short text.

[OneScaredBuckeye]

Bob had deserted us! :(  I wish he'd come back!

[nkrasinski]

This post is old and I just discovered it, but eating small meals around the three solid meals will help to speed up the metabolism. It sounds like you have a pretty solid handle on diet. I would look at eating a small snack about every 2 hours between meals...and when I say small I mean half a power bar or granola bar. Also someone said something about getting more fat cells..By adulthood we have every fat cell we will ever have. It is a genetic make up in all of us. The only variance is the size of the fat cells not the number of them, Fat cells die and they are replaced. Even people who have liposuction have the same number of fat cells within 2 years of the surgery..they are just smaller. Also it is natural to gain weight as you age; however at 31 I don't think you are quite at this point. As suggested before, weight training should be done to build muscle..which subsequently burns more calories than other body tissues. Also when you are doing cardio, use a heart monitor and stay in your target range...google "target heart rate" to get yours. If you are pushing yourself beyond the range, you will not be burning fat but rather the most readily available fuel for your body which may in fact be muscle since the body can turn on itself when faced with a challenge. Also know that when doing cardio the first 20 minutes is usually burning the calories that you have recently taken into your body....After that 20 minutes, assuming you are staying in your heart rate range, fat burning begins. You may in fact be pushing yourself too hard during cardio and going beyond a target heart rate that is optimal for fat burning. That is my guess at what you are experiencing.

[Sanyusa]

Workouts.Vs.Calories is a BIG mystery..
It is very important that you find your balance between your caloric intake and your output.

The ledger has to be balanced. Too many or too few calories will back fire.
I honestly will say I have no answers for any one because I am going through the same ordeal excpet I eat whatever I feel like in moderation. I do aerobics and once a while I do weights. Watching the biggest loser, a reality TV show shade some light for me. It was shocking to me when after all the working out (we are talking over fours hours a day) and strict diet there were some weeks that these contestants actually gained weight or did not lose any. I remember at one point Jill their trainer, said she was to revist the food intake to figure out if they were on the right amount of calories. She found that for one of them, the calories he was taking were actually fewer than what he needed to take. He was bumped up and walla....

[thummy11]

A couple of comments:

-Don't focus on the scale.  In fact, throw the scale away.  Get a tape measure, a full length mirror and a camera.  Measure yourself every week.  Take pictures of yourself (front, back and side) every week.  And after a month or so (if you're really working out as much as most of you say you are) look at the differences.  The changes come with time, but they're hard to see.  

-Anyone ever heard of Body for Life?  It's just a suggestion, but it works and it's pretty easy to follow.  At least check it out if you haven't heard of it.  

-When you look at the physiques of elite athletes, who is the most impressive?  In my opinion, it's the sprinters.  Lean, buff and in fantastic shape.  What's that tell you?  It's all about the intensity.  If you work out hard in short bursts versus jogging for hours on end at 60% of your max heart rate, you're going to get different results.  Jogging for hours on end is very good for you, don't get me wrong.  But it's not necessarily going to get you the body you want.  Just some suggestions.  Take care!

[Kaci91]

Hi. I have been reading all the posts and can relate to many of you out there and was hoping someone can give me some advice.

I am 36,  5"6, weight 182lb, I exercise 5-6 times a week, from spinning, to Pilates, to jogging, cross trainer, trying to keep it varied. To be honest as I have only been at it for about 1 month, I havent got into too much detail with heart rates at this point, just concentrating on getting into exercise for now and making it a habit. I also have a trainer once a week to keep me focused. I have been eating really healthy, although I must confess with the odd chocolate bar here and there, so I would say good for about 80% of the time, which is 80% better than how I ate over 1 month ago.

What I dont understand is, when I started on this plan from going to not exercising that much to training alot, you would think the weight would start dropping off in the beginning, esp as I am quite heavy and have lots to lose, but it isnt, i've only lost 1 lb.
I have done fad liquid diets in the past - could it be this has messed up my system, if so is there anything which can help repair the damage and get it reved up again?
I feel I need to be more strict on my diet and cut right back but I want to do it the right way. Can anyone recommed a simple plan for fat/weight loss, one which I dont have to weigh everything and is easy to follow, I know what I am like if its too complicated then I wont stick to it. I am good at eating healthy but think my portion sizes and too big.
I have had my thoriod tested and its all ok, fortunately. Its frustrating as you put in so much effort and seem to get little back.
Its so temping to follow some mad diet but I really dont want to do down that road again.I Any adivce would be appreciated.

Thank you
x
Kaci
Thanks

[Dnarose]

I would rule out a medical reason first.  Hypothyroidism and insulin resistance can make it very difficult to lose weight.  Get tested for these two conditions to see if they could be the reason you are having difficulty.  Testing  for the thyroid include; TSH, Free T4, Free T3, and an antibody test (morning test)  Testing for insulin resistance is a glucose, insulin level, and an A1C.

[crybabies304]

Bobthetrainer,

I have been on a low carb diet and have been dancing for an hour and a half to two hours and I don't seen to be losing any weight. Can you give advice?

[Dr Vinod]

Diet chart is the way to go, what is low carb for you may not be proper  for your body to lose weight. Go to a dietician and plan a neat diet chart of 500 cals less than the recommended calories of your age and height, take proteins, minerals, vitamins, high fibre carbohydrate, some fat without cholesterol.

+

dance which is intense so that you lose atleast 500 cals in 1 to 11/2 hrs.

Take care, as with this you will lose weight!

[kakenetit2]

This is exactly what I am going through....I started in March to finally get healthy...eating the right things and excercizing 5x week and I have gained 9 lbs!!!!!!!!!!!!!!!!!!!  I feel awful.  I cannot understand why this is happening.  I hate to say this, but jeez, I should have left well enough alone.  I was a normal person before now I am completely consumed with my weight.  I feel fat and ugly...I work so hard...eat between 1300-1500 calories a day.  I just want to get back to my starting weight of 120 (I'm 5'3").  My goal was to get to 115...so much for that.  I'm so desperate.   this is taking over my whole life.  Please help me, someone.

[Dr Vinod]

Do not go desperate. This is not end of everything. Time and perseverance will pay.
Human body requires particular calories at particular age. You have to calculate your BMI and also know your Basal Metabolic rate.
There are many types of exercises, but you lose maximum in running, swimming, skipping and some elliptical ones.
You must not change your lifestyle completely to lose weight by following all advices.
You discuss with a dietician what all you consume and based on that prepare something for 1500 calories per day.
You discuss with a Physical trainer where you lose maximum calories and which form of exercise is suitable to you for losing maximum weight.
Start with 300 calories and go till 600-800 calories per day and you surely will lose weight as a long term in 3-6 months time. Take care!

[bnevergiveup]

Eating too few calories and exercising can cause your body to go into starvation mode.  I was going through the same issues as many people on here.  I was eating between 1200 -1500 calories per my dietitian and started weight training and cardio 6 days a week with barely anything happening.  I started to log what I normally ate before this diet and I was eating at leas 2100-2500 calories so when I dropped my body thought I was starving.  What helped me is to add a protein/amino drink that I sipped on with every meal; so in other words I had a few gulps with breakfast, lunch and dinner.  The other thing that really helped me is eating the majority of my calories at breakfast and lunch.  If that doesn't work... chinese herbalist really helped with my hormonal imbalances as well -( I'm 42 so my hormones were a bit out of wack).

[Dr Vinod]

To add a few things there...

Divided meals with lots of salads, fresh vegetables and lean meat with full grains is always good when you limit your calories.
Your output should always be less than your input to lose calories.

bnevergiveup is absolutely right in this thing that you  have to take major calories in breakfast and lunch as compared to dinner as due to the full day activity you will lose these calories.
Time and perseverance pays and do not starve, eat properly!
Take care!