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CANT LOSE WEIGHT DESPITE HARD WORK
I am 5"2 and wt is 140.5 lb., 43 yo female, Body fat 26.7%. I work out with trainer 3 days/wk for 1.5 hrs of weights and cardio. I swim in @530am for 30 min on empty stomach 4 days/wk. Diet consists of protein shake ( 135 cal, fat 5gr, CHO:6 gr, Prot:16gr) in am, 2 hrs later greek nonfat yogurt. Lunch-lean protein: 3-4 oz, 1/2c starch, 1/2c green vege, 2hrs later a protein shake, and 30 prior to intense workout Sport Jelly beans ( 100 cal) for E*. Dinner- prot 4oz and 1/2c green veggie. Drink 72 oz water or more /day. TSH is 2.26 and CMP/CBC WNL. I have lost 5 pounds since doing this for the past 6 months? I take Microgestin Fe 1/20, MVI, Fish Oil, and Zanaflex 4 mg at HS, Sometimes Zoloft 50 mg/day What is wrong???
Thanks for your comments and suggestions. Is there a certain test to check for insulin resistence other than a Hgb A1c? my A1c was 5.5%. I have not been tested for PCOS. My trainer recommended that I swim on an empty stomach so that I will dip into my fat reserves to see if this will help with fat loss. Yes, inches lost ( 2-3 inches overall in the last year)but again minimal in comparison to the kind of workouts and food intake. I have tried increasing my caloric intake and that didnt help either and have even done the " cheat meal" so that my body is not getting used to all the healthy foods I generally eat.
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I might also suggest that you get tested for insulin resistance and PCOS, as along with hyothyroidism, they are major culprits when it comes to not losing weight.
Aside from that, do you know approximately how many calories you take in daily? It doesn't seem like you are eating enough, particularly whole grains, seeds, good fats, such as those from olive oil, avocados, etc. I also don't see any fruit or dairy, except for the yogurt. It's generally recommended to get at least 3 servings/day of low/no fat dairy, this includes milk, yogurt, cheeses, etc. 1/2 cup green veggies/meal is probably not enough; you also need other types of veggies besides the green ones. The more colorful your plate, the healthier it will be for you. I know protein is good; however, you must make sure you get all the other nutrients, particularly vitamin B6, to help break it down.
In addition, with all that exercise, surely you are building muscle and since muscle is denser than fat (more compact, so the same amount fits into a smaller space), maybe you are losing inches, rather than pounds.
You probably also need to vary your routine and diet as well. If you do the same things all the time, your body gets used to it, and it's no longer a challenge. Same goes for food - you need to vary your calorie intake as well. In addition, if you aren't getting enough calories, your body might think there isn't enough food, so it will go into starvation mode in an effort to preserve the fat that's there.
I'm curious as to why you swim at 5:30 am on an empty stomach. You should always have some type of light snack prior to exercise.