Y loosing weight is so difficult ?

[nik_kl]

I m 30 yrs old weighing 85 Kg.

I do regular treadmill workout + strength exercise for chest, shoulder and biceps. I burn around 350 calories in treadmill workout. But still difficult to loose 1Kg.

I consume approx 1500 calories in a day.

Now i am planning to burn approx 700 calories with same calories intake but not sure if I should do that.

Can anyone please suggest me how to loose 5 Kgs in 2 - 3 months ?

[jag_sv]

No probs. Let us know how you go. I'd suggest taking waist mesurements (measure your belly, belt line and chest for example). They are also good to track. Sometimes just tracking the weight can be deceiving.

For example, in 3 months my initial weight was 88, but by end of the 3 months my weight was still 88kg!! BUT, my belly/belt line and shrunk by a few inches. => fat loss and muscle gain.

[nik_kl]

Thank you very much for you suggestions. I wil definitely follow you suggestions and hopefully I will start loosing soon.

I will update you after a month about my progress :)

[jag_sv]

HI,

Ok, stick to eating 4 times a day.
You're not vegetarian, so maybe try incorporate more meats into your dinner and lunch. I'm indian too, so i understand, but I'm a vegetarian. So hi carbs is even more of a problem for me, but it's not too hard at all!


- Can you get some protein/whey powder? have that with milk at night instead of chocolate milk. It is also beneficial after workout (with water) and even in the morning as part of your breakfast.
- Stop having noodles and bread, replace roti/chapati with rice if possible and most of the time, but no noodles or bread. Especially in the evening and night, put a ban on noodles, pastas, breads.
- Have eggs (egg whites) in the morning and even during lunch if you can
- Daals, beans, chickpeas are good protein sources for indian diet, and they are 'good' carbs.
- Increase your chicken curry, make sure there's more chicken in there than curry, and reduce the butter/ghee that goes into it :)
- Add nuts and seeds (almonds especially), you can have a handfull at night with milk also or during the day.
- I hope you don't add sugar to your milk, a lot of indians do, so do not do this, make habbit of having it without sugar, otherwise add protein to it
- Lunch and dinner: 4 chappatis are too much, replace with a cup of rice or reduce to 1 or max 2 chappatis, but with more veges/meat/eggwhite

I think the above is a good start to make as far as diet goes. You should start to feel good change if you can do the above. Once again, do NOT decrease your calorie intake yet. You should work on increasing it and increasing your metabolic rate.


As far as exercising goes, try to follow the suggestion in my first post. There are so many ways/workouts you can try. It's really upto you to find which ones you enjoy doing and can see good results. You can even reduce it to 4-5 days. The following is a good workout routine to try. It's a bit detailed, but read it, and understand it. It won't give you the exercises but it tells you the type of exercises to do. I had really good results with it:

http://www.t-nation.com/readArticle.do?id=1499282



Goodluck

[nik_kl]

Hi,

Thanks for you suggestion. Below is more detail information about me and my diet

I am 30 yrs old, 5'11" tall weighing 85 Kgs. I am Indian so my food mostly consists of Indian food. I eat 3 - 4 times a day which includes

Breakfast:
2 to 4 slices of wheat bread with lettuce, raw onion, small amount of mustard sauce & mayonnaise
or Poha with potatoes (indian beaten rice)
or 2 chapati and small portion of indian vegetable

Lunch & Dinner:
Daal (lentils) and basmati rice / chicken curry
or vegetable curry (e.g. beans / potatoes / cauliflower, etc) + 4 chapati

Evening snacks:
1 glass of chocolate milk or Maggie noodles or 2 slice of bread, etc

I go GYM 6 days in a week, in the and do treadmill walking + running (incline 10 - 15%, speed 4.5 - 8.5 Kmph) for 20 / 22 mins and burn around 450 calories. After that I do other exercises like squats, biceps and chest.

I suspect my high carb intake is stopping me from loosing weight. Please suggest.

[jag_sv]

Hi,

Your calorie intake is very low allready! Do not reduce your calorie intake anyfurther. You may have metabolic damage. In order to burn and keep fat off, it is important to have a high metabolic rate. Unfortunately, we tend to reduce our calorie intake so low, and increase our exercises that or metabolic rate falls.

Other factors may also be affecting your ability to burn fat. You haven't provided too much detail in your post. E.g. what are you eating? 1500 calories, but what are your meals like? you say regular, but how regular? once a week, twice, three, four times?

E.g. I eat five meals a day, my calorie intake is 2500 and I am continuing to lose fat. I've managed to gain a fair bit of strength and decent muscle mass. I know this because of my body fat percentage, assessment of weights I can lift, drop in waist size, and the fact that my weight has been consistent.

My suggestion:
1. do not decrease your calorie intake. Rather, you should be looking at ways to increase your calorie intake. I know it's contradictory, but it's beneficial long term.

2. Increase your weight training. Increase your workload/weights. Increase the intensity.

3. Do hight intesity cardio. Do not do long boring cardio sessions. Do short bursts, extremely hight intensity cardio sessions.

4. All up aim for 4-5 workouts a week including cardio.

5. combine weight and cardio in the same session ie.e do 10 minute cardio, then train weights 20 minutes, finish off with 20 minute cardio

6. your strenght exercises: if not doing allready, but do compound exercises rather than isolation (compound means exercises that incorporate larger muscle group than one muscle) for example for biceps, i wouldn't waist time doing barbell curls, when you could be doing pull ups/ chinups.

7. if you're not already doing it, your calories should be made up of 'clean foods', not junk foods.

8. once agian, increase your calorie intake SLOWLY.