weight loss not happening

[Bain510]

I am having trouble dropping the pounds. I work out 30 to 45 min each day, I  mix it up between curves and walking and some biking. I track my food intake and still nothing. What am I doing wrong? I have been doing this for 4 mnths and lost a total of 5 lbs. I am growing impatient with this non-response from my body!! Help!!

[FemRunner]

Of course, like the rest I feel I have hit a plateu with weight loss.  I know my body fat percentage is not to bad it is 22.5% I am 5'9 and weigh around 147-149 pounds and 36 yrs old.  I had done some research on how much calories I should be eating and it is around 2300 to 2500.  I work out about 6 days a week.  3 days are lifting and 3 days are running.  Now when it comes to running I run on Tues/Thurs around 6-7 miles, but on Sunday around 12-13 miles (I am getting ready for a marathon).   Where I carry the body fat is in the stomach like a lot of women.  I have a feeling this is also genetic and I will always have to deal with this.  Here are the question I have
1.  On days of cardio and weight should by calories/carbs/fat be different when running than on days on lift?
2.  How do I lose a little more body fat I would say around 2-3%?
3.  How do I keep my stomach weight in control?
4.  Is 2300-2500 calories to much?

[Jaquta]

I agree.  A dollar is still a dollar regardless of it's denominations.  ??

Alcohol and foods high in sugar and fat are often just empty calories.

The doctor mentioned a calculation a while back.  It was about basal metabolism.  That may help ascertain whether you are consuming a healthy number of calories.
I'm guessing so I'll probably get it wrong but I think it was a basal metabolic energy expenditure calculation.

[James G Beckerman, M.D.]

In the end, calories are calories, no matter how you take them in.  But it is easier to consumer too many calories quickly if you eat a lot of higher fat foods. Food diaries are a well-supported way to get people thinking more objectively about what they are eating/drinking.

[under13dogc]

I have struggled with the same thing at times.  I don't know if you use the food diary on this website or not but I realized that even though my calorie intake was low, my fat intake was pretty high.  Ever since I started paying attention to that my weight has changed.  If you keep your settings updated you will see how many calories you need per day.  I read somewhere that to lose a pound a week you have to eat 500 calories less than you need per day.  Just remember to pay attention to the fat intake its way more important that the calories in my opinion.

[Jaquta]

I have heard some people say that a minimum of 60 minutes is required for weight loss.

If your energy output is greater than your energy input there should be a deficit and weight loss.

Some medical conditions are said to make it more difficult to lose weight.  Seeing your family doctor could help to rule any of these out.

I would encourage you to be patient and to persevere.  You are going in the right direction, even if slower than you would have liked.  Keep trying and questioning and you'll get there.

[James G Beckerman, M.D.]

The good news is that despite your limited weight loss, you are probably fitter than you have been in a long time - and interestingly, fitness is an even better predictor of good health than "fatness" so to speak.  But in these situations, I usually find that there's a piece of information that's missing - sometimes people overshoot their calorie goal for the day, or are finding that calories have a way of sneaking in.  It might be a good idea to keep a very detailed food diary for a week, and then consult with a nutritionist, or your primary care doctor, to see if any obvious tweaks can be recommended.  I'm very impressed with your exercise commitment though - I'm sure you will get to your goals, even if more slowly than you'd like.