Hi. I'm new here, and I was hoping someone could help me. I'm not sure where else to turn and I'm starting to get a little concerned.
I have been watching my weight for just over a year now. I don't so much count calories as I watch my portion sizes and what I eat. I jog for a half hour, four days a week and I currently don't do any strength training. I have lost about 30lbs in the past year.
For about a month now, not only have I not lost anything, I think I'm putting weight on. I still eat the same way and I jog, but it doesn't seem to help.
I'm adding my menu to this post in hopes that maybe you have some suggestions for me. Pleas help me as there is nothing I fear more then putting the weight back on.
Thank you.
Breakfast -
Egg on 1 slice ww toast
OR
Peanut butter on 1 slice ww toast
OR
oatmeal with fruit and walnuts
Half glass of 1% milk
Snack -
Ziploc bag of raw vegetables and a cheese string
Lunch -
Lean Cuisine meal
Snack -
Piece of fruit and about 10 almonds
Dinner -
1 serving of meat (chicken, pork chop, or venison)
1 serving of starch (potato or ww rice)
2 servings of vegetables
Half glass of 1% milk
wow seems like you have a pretty good meal plan an exercise routine
the only thing i could suggest is that you have most probably hit a plateau... Meaning your body is now use to your routine, so you'll have to change things a bit to kick start your weight loss ...
Without portion sizes, it's really hard to tell. It's possible you're experiencing "portion creep"--each day you are using a smidge more peanut butter, a tad more starch, etc., etc. The other possibility is that while your "normal" day is good, you are having more "abnormal" days than you realize: one off-plan-but-not-crazy day a week where you have one bigger meal than usual can add 200 calories a day to your average consumption, and that will affect weight loss.
I would recommend two things: one, start measuring everything. This isn't forever, if you hate it: it's a learning and adjustment period. 2. journal everything--don't have any days that don't count. If you veer off course, don't beat yourself up, but record what you ate.
After a few weeks of that, you will either start losing weight again or have a much better idea of why you are not.
Add in some strength training and add some speed and distance to your running. Also, I agree with measuring and maybe even tracking calories for a bit. To make sure you're getting enough, especially if you plan on upping your workouts.
Ugh... I found myself doing the exact same thing about 6 months ago, I was eating really well and not losing weight. I only got over this plateau after I started ACTUALLY COUNTING CALORIES. I realized I wasn't eating that many calories, but half or it was fat and starchy foods. So I switched it around, started counting every single calorie and keepig track of it on FitDay, and I started eating maximum 1 portion of starch a day (most days I even go without now that I'm used to not having bread or potatoes at every meal) and I got over that dreaded plateau in no time and now I'm losing slowly but surely, for the moment anyhow.
Everyone is different so it might not be what's going on in your case, but that's what it took ME to get back on track.
Maybe try cutting back on the processed foods? When i first started i lost about 40 pounds while eating processed foods....now if i eat many i just stall. I also avoid "low fat" products...go as natural as you can it may help (did for me anyway! lol) And maybe try calorie counting for a week or so to see if you are on track there?
I agree with kkazz123 and adding in light to medium weights a couple of times per week. I hate to say this but running and dieting seems to cause lose of muscle which will eventually slow down ones metabolism. I think you have to build some muscle back up. However, the cool thing is your metabolism will improve making it easier to lose fat. Making counting calories even more important.
You might try switching up your exercise. The more you do any one exercise, the more efficient your body gets at that exercise, and you gradually burn fewer calories doing it. I love running for the convenience/calorie burn/stress relief, but it is easy to fall into the habit of running the same distance at the same speed, over and over and over.
You could try a class or DVD to shake things up, or just vary your running. I'm about to start a training program that involves interval training (alternating fast running with slower running) and tempo runs (building speed during your run, so that each mile is faster than the last).
Jillian Michaels' 30 Day Shred is a collection of three 20-minute workouts. I thought, gosh, it's just 20 minutes, what can it possibly do? But it is a tough 20 minutes! You use hand weights for part of it. I agree with previous posters that weight training will help bust your plateau (though many people advocate working with heavier weights than something like 30DS uses).
Not Losing Weight
