eat, exercise, and can't lose fat

I am 5'1" age 52, post menopauseal since 05, and I eat healthy at least 5 meals a day. I don't smoke or drink. I exercise 5 days a week early in the mornings I do tabata workouts on an empty stomach and and in the evenings I do 45 min. light to medium  high reps weight workouts. However, I can't seem to lose body fat or at least it is quite slow in comming off. I know muscle weighs more. My tabata's leave me drenched. I am pushing hardcore, and I do get sore from my workouts. My morning meals usually consists of powder protein 118 cal. 29 gms of protien with my daily dose of vitamins, omega 3, 6 and 9 from flaxseed, chia, raw steel oats (latter ground up and included in my protein drink) and a tablespoon of fresh blueberries. At mid morn I have a Multi grain bagal and 10 almonds then my small lunch of lean meat and a grapefruit or salad with a grapefruit. Afternoon I have another grapefruit  or the other half of my breakfast protein drink if I don't finish it in the mornings, and at dinner I usually have brown rice and protein lean. Water with everything I eat. Any advice on whether I am doing to much of the carbs? or how I could get the fat to burn off faster.

[S. Kaul, MD]

Hi there!

If you are aiming at losing weight, it is important to calculate your current BMI and the target BMI. The target BMI should be in a healthy range. Aside indulging in moderate amounts of physical exercise it is also essential to maintain a healthy diet plan. A healthy diet should consist of adequate amounts of calories with carbohydrates, proteins, fat and plenty of fruits and vegetables to supply vitamins and minerals. Early morning workout on an empty stomach is not advisable. This would trigger the stress hormones thus adding to the weight. Powder protein though theoretically sufficient, is not fulfilling. It is advised to replace this with natural protein rich meal followed by the early morning workout. Mid-day meals may consist of larger portions of ‘complex carbohydrates’. Also keep a track of calorie intake and your work out, which need to be balanced. The weight loss may be slow initially due to the muscles building and would gradually gain pace. With gradual consistent efforts, you should be able to lose weight as desired in a healthy way. If still you experience difficulty in losing weight, you may consider an evaluation by a doctor to rule out hormonal/ endocrinal causes.
Hope this helps.

Take care!

[jperrin]

Just a couple thoughts...I agree on the protein switch slightly and also the complex carbs. You might try journaling your food for a few days... keep fat at under 20%. I think a far better measure than BMI is fat content... also weight can vary as much as 8% day to day... so don't get discouraged but look at trend.

If you have been following your workout for a while it is important to change it around occasionally. Perhaps switch mornings and evenings... or drop weights and add kettle bells... your body seems to adapt to one program and compensate so you literally need to fool it by switching around. Also for weight loss cardio is a must... throw in a 10-20 minute walk before or after your sessions...