I have lost 85 pounds. I am
currently stuck at 141. I was at 135 for my goal and would like to stay right
around that weight.
I currently log in all my calories and eat about 1200 calories a day. I eat lots
of fiber, some fruits and vegetables, some dairy, and protein. I also drink two
protein drink mixes (8 ounces of water) each day to help with intake. I drink
additional water as well.
I lost all my weight by walking and have changed my routine to running four to
five days a week. I am training for a ten mile run.
When I journal my exercise, the website gives me more calories to eat. Do I eat
those calories or stick to my 1200 calories to reach my goal?
My goal is to lose my six pounds again while still training and toning. I have
been stuck since about September and am really frustrated that all my hard work
is not paying off.
Congratulations on your Weight Loss! That is Outstanding
The way you lost your weight with walking is the safest most reliable
form of losing weight, however it is also the most adaptable way to
plateau and limit any further weight loss success.
It's not surprising that you are close to your weight loss goal but
not nearly all the way there. However, do not despair there is an easy
fix! You want to go from 141 lbs to 135 lbs correct? Not knowing your
height to truly determine if 135 lbs is ideal for you, I will assume
that it is.
Now to answer your question, in order to lose those last six stubborn
pounds it is going to take some meal manipulation and some exercise
Let's start with the meal manipulation and the nutritional intake
that you currently consume.
Your email says you are eating mostly carbs, lean fat and moderate
levels of protein @ 1,200 calories a day. Due to your training schedule
(imagining a 5 day a week training schedule) you are not taking in
enough calories to basically fuel your body for your metabolism to burn
at it's optimum.
In short you need to eat more to burn more. Try increasing your
caloric intake to 1,500-1,800 calories a day of pure nutrition. Also,
eat your meals at the same times each day so that your body learns to
Try this: Have a 300 calorie breakfast, a 150 calorie or less snack
within two hours, a 400-500 calorie lunch, another 150 or less snack two
hours after lunch, a 500-600 calorie dinner and finally to end your
evening two hours before bed a 100 calorie or less snack.
Also, learn to manipulate your meals to feed your body appropriately
before and after your workouts. Eat a light complex carb before a
run...lets say an apple and a few whole wheat crackers. Then after your
run drink your protein shake.
Now lets address your exercise regimen...You are mostly walking and
jogging as you prepare for a ten mile run. If you have already
started preparing for an in season run than your run is somewhere
between 8-2 weeks away.
I would suggest because you are trying to lose those last little bit
of six lbs that you add to your workouts a weight lifting regimen 2-3 x
a week. Weight lifting will create more muscle for your body which will
shrink your fat cells. When you weight train, lift weights for all
muscle groups varying from upper body muscles to lower body muscles for
efficient and effective results.
Start off with 3-5lb dumbbells until you get a handle on movements
and the different cadence (The measure or beat of movement) that weight
lifting can be used to perform. Weight training will help you offset
injury, burn fat, and create/increase your lean muscle mass which gives
you the appearance of weighting less even if you don't quite make it to