Dieting and exercising and not losing weight - HELP!

[KC22739]

Hello all!  I have been on a 1300 calorie diet since 1-9-06 (after finding that I've bulked up to 167 after the holidays - ouch!).  I am 35 and am 5'6.5" and am very active running after 2 small children all day.  

I did get down to 157 (yeah!) then I purchased an recumbent bicycle at the beginning of Feb.  Since then I have been biking off 500+ calories a DAY - per the digital readout on my bike.  

My problem - I'm not losing ANY weight...I've gained 2 pounds!!!  I did notice that my pants fit better and that I'm looking leaner but I still want to get back to 145 not bulk up with muscle!  

How do I get back to losing weight WHILE getting in more exercise?  I know I need to move more - that's why I got the bike - but I'm getting SOOOO frustrated now that the scale is going in the wrong direction.  

I hate to say this but being so frustrated has made me eat more; just a few binges, nothing major to put on 2 pounds, just enough to get back to about 1600-1700 calories 2 days in a row.

Any suggestions???  Please help!

Thanks!
KC

[girl522]

Don't be discouraged.  You've barely been doing this for 1 1/2 months.  I  believe they say it is healthy and safe to lose about 2 lbs. per week.  Right now you have hit a plateau.  Keep doing what your doing and I'm sure the weight will come off.  I wouldn't worry about gaining two pounds.  Contrary to what most believe you don't gain more muscle or lose fat.  The individual cells get bigger or smaller.  Each person has is genetically predisposed to have a certain number of cells.  But keep in mind that 1 lb. of fat burns only 3 calories at rest per day, while each pounds of muscle burns 15 calories per day at rest.  I don't believe you will bulk up buy doing cardio.  Good Luck!

[girl522]

Oh I also forgot to add this.  Don't worry too much about how many calories per day you are eating.  Sounds like you are stressing yourself out about it.  Just eat about 5 small healthy meals per day.  And you don't have to deprive yourself of things you enjoy,just eat them in moderation.  Usually when people deprive themselves they will end up binging and going back to their old ways.

[hyepod]

Yes, keep at it. In my twenties, I became spoiled....able to eat anything I wanted, and remain slim.  Jogging was extremely effective.  However, things began to change in my 30's.   Yes, your genetic makeup will place limits on your rate and amount of weight loss as will age.  Don't be discouraged.  1 1/2 months is nothing.  If you can, periodically change the type of exercise you do.  Allegedly, the body adjusts to a particular exercise over time, thus reducing the rate of fat loss.  Also, consider the five meals per day plan.  I once scoffed at it, believing that it would only add weight.  A few years ago, though, an acquaintance began seeing a reputable "diet doctor" at one of the country's top hospitals.  He, of course, placed her on an exercise regimen.  He also had her eat a reasonable breakfast, then a small something (even if only a handful of popcorn) after 3 hours.  Eating something every three hours basically amounted to 5 meals a day.  Well, I was so disgusted about jogging but seeing little benefit, that I finally tried this method of eating.  I also reduced my excessive amount of calories, which you have done.  I DID see good results, and continue to eat in this manner.  My snack could be an apple and a handful of peanuts, etc.  By the way, in my opinion, it seems to be an unwritten rule that beginning in your 30's, the scale does not always accurately reflect weight loss.  You just might notice your clothes fitting looser, but the scale might remain unchanged.  Hang in there.

[Mary 53]

Hi, I can sooo relate. I have some suggestions.

As far as my "expertise" I was heavy growing up. I yo-yo'ed in high school from 125 to 180. In college I finally figured it all out and lost 48 pounds. This was back in 1973 when we were all just learning about the long term benefits of working out. Luckily I was in a modern dance class (instead of gym) and they taught us Pilates, so I did this every night and reduced calorie intake, and ate SMART...and, yes, the five meal a day thing is very helpful as it keeps your metabolism reved up and does not put you into "stravation mode".

I will say that my life changed in 1983 when I read "Fit or Fat?" by Covert Bailey. He is my hero. That book saved me and gave me hope and unbelievable success. It is well written and easy to understand. I started pulse-monitored aerobics (which can include using the bike)...I did more of a "dance in place" thing in my small apartment and just put on the TV or played my music. Luckily, I took my inches at the start of all this in two months I'd lost 18 inches from all over my body. When I started this process, I warmed up a bit...did 12 minutes of aerobics, and then cooled down for a few minutes...This routine was suggested in the book. I worked my way up to doing about 20 - 40 minutes, but if in a pinch, I would at least get in my 12 minutes. Some of the newer information reflects other ways to do this, but that is how I started, and the results were amazing.

Do take your inches....and, I mean ALL OVER...not just in three or four places. Record the inches on paper and check the inch loss in two weeks...then again in two weeks...etc. I read years ago that for every inch you lose, you lose a pound of fat. It just won't show up on the scale as you'd like. But, your body will change. How you use food for fuel will change. And, you will lose excess weight.

In Bailey's book "Smart Exercise" (I just ordered one for a friend from Ebay, as I am not sure if it is still in print, but I think you can order if from his website) he explains how long it takes the body to "kick in" and give you the results you are looking for if you have not worked out much in the past. Patience and consistency are the answers. Muscle does weigh more than fat, and you are replaceing fat with muscle, thus you have noticed that your clothes are fitting better.

Bailey explains how your bodies enzymes are changing due to the aeorbic acivity and that the fitter you get....the quicker you will see results. It will just take some time to get there. Don't give up. And, understanding all of this will help you be patient. I will say that when you see the results on the tape measure....WOW...what motivation.

WEll, I have kept it up all these years. I am almost 53 now. I have tried to do some sort of aerobic activity at least 5 days a week. People say I look like I am in my early 40's. I am the only one in my family who does not have diabetes. I have added weight training to my routines (all of this in my good old basement....with a mirror for proper form and body-awareness, and my blarring music). I had a surgical menopause in 2000 and had no idea of the fallout from that and I do many things to deal with it, but if I drop the exercise for any period of time.....I truly suffer.

This is great modeling for your kids, too. That is why your patience is also important. I used to tell my daughter (now 20) that I needed to work out because I just felt better...helped me get a few minutes to myself unless she really needed me....but, I didn't want to teach her that my self-esteem was based on the amount of weight I carried (I suffered internally with this due to my history of being a heavy child and teen, so I didn't want to pass this on to my kid). I have worked with kids with eating disorders...and, it breaks your heart when the 5 year olds come in and say, "I am fat." Grrrr.. But, to pass on the message of good health (with the benefit of looking your best anyway) is a gift to our kids.

Ok. Off the soapbox. Boy, can you tell I am passionate about all of this???? Good luck. I am off to my workout. Mary.

[ilovemickey]

Hi Mary
I got so excited just reading your post. I am 40 years old and last year was my first time every going to a Gym environment,
YMCA. I have to say I loved it so much because it made me feel great mentally and physically. I weigh 140 and I am 5'6". I have a little pooch in my belly and to me my hips are a little big although my husband does not think so. What I think counts. I want to order that book that you were talking about. I love anything that talks about health and exercise.
MY QUESTION: I AM TRYING TO GET PREGNANT (YES AT 40) AND I DO NOT KNOW IF I AM PREGNANT OR NOT AT THIS TIME OF THE MONTH, BUT CAN I DO ALL THIS KIND OF EXERCISE WHILE I AM PREGNANT, (IN YOUR OPINION, THAT IS)

[Mary 53]

Hi, Sorry I have not responded. I usually hang out at the Ovarian cancer site (I know...I lead an exciting life!). But, gee, I would check with your doctor although I know you were just looking for opinions. Our only child is now 20 years old, but when I became pregnant at 32 I checked on this question and at that time (1984) the recommendation was that if you had been exercising using aerobics for a while and became pregnant then it was probably okay to continue. But, if you got pregnant and then started to take up a vigorous exercise program, well, that was frowned upon. Walking was always recommended.

I would say that the one thing to be careful of is that you don't want your inner body heat to rise too high. So, if you are inclined to use hot tubs, I would skip that. Again, I would check with the doctor. I have heard that it is not wise to have lots of hot water covering your body for lengths of time if you are pregnant.

I was so fatigued early in my pregnancy that I did not keep up with the aerobics. I breast fed our daughter for ten months and as soon as I was finished with that, I started to lose my "baby weight" and then I took an aerobics class a few times a week and supplemented this with aerobics at home. I was back in shape in a decent amount of time. I have been pretty faithful since then about keeping up my routine. It helps me keep up my energy. There are soooo many benefits. Some I had never ever thought of. Helps fight depression, keeps cholesterol and blood pressure in check, awesome and critical for bone strength.....do pick up one of Covert Bailey's books. He is the best. He has a website but he is retired now. You can get books through his site (you can do a google search and put in his name to find his site) or order on Ebay, or wherever. He is the best!

If you get a chance, let me know if you get this message. Sorry it was not more immediate. Mary

[dmonzo]

I have been working out 5 times a week for an hour and a half, working to the point of exhaution, eating healthy and sometimes only 2 times a day and I'm gaining weight!  I started at 200lbs, and in the past two years got down to 158.  I've somehow gotten up to 169 and CAN'T seem to shed any weight, or even tone up.  I'm doing everything people say to do and I've been keeping up a routine and my arms and legs are still flabby and my stomach is horrendice!  Someone tell me what I can do, short of starving myself!  :)  I'm desperate.  My goal is to get down to 135lbs.  I'm 23 years old, and 5'3".  Realistically, I should be 125lbs.  Now also, don't think that I'm obese or anything, I'm very porportionate and definiately don't look my weight, but I know what I weigh and that's all that matters!  

Thanks.  If you can, email me with some help at ***@****

[dmonzo]

sorry, for some reason it covered up my email address.  it's my first name (debora) and my last name (monzo), all one word at (g)angster mail dot com.  Thanks!

[hope145]

I can sympathize, I have been working out faithfully since April 2009 and I lost 8 lbs. but not I am at a stands still.  I was diagnosed with PCOS last year which is why I need to loose weight aside from being healthly.  I workout for an hour 5 days a week incorporating 20-30mins. of cardio with 20-30min.s of weight training.  I am really trying to stay focused, but is gets really fustrating when I am not losing any more weight.  Any suggestions will be greatly appreciated.  I do eat healthier than I use to, which has helped but.... Signed, HOPE

[Dr Vinod]

When your input and output balances you do not lose weight and you stabilise.
Body is a unique system which has great adaptability.

Continue your exercise and weights to lose atleast 500 calories per day and alternatively visit a dietician to design a balanced diet for you with lesser calories required for your age and weight and height.

Take care!

[bikeforever]

Hey there, I had gained weight and couldnt loose it for a few years. I was eating very healthy too and excercising alot. My doctor suggested following the south beach diet. I was able to loose all the weight, I mean 27 lbs in 2 months, it was easy to follow. I have maintained it by following the first 2 weeks plan and every once and a while eating other things for a few days, I havent gained it back.

[marie54319]

I have been exercising for most of my adult life and now at the age of 54 years I am now at the whooping weight of 233 lbs, 6ft 1 in tall and I am so frustrated.  The system says that based upon my weight I should have 2834 calories, approximately, to maintain and 500 less per day to lose 2 lbs per week.  Well I have been having the maximum 1600 calories per day, do the gym 4 - 5 days per week, using weights for upper and lower part of my body but still no success.  I need know what I am not doing correctly.  Please!!!

[Dr Vinod]

Hello!

I would suggest you to have proper diet rich in high fiber carbohydrates and protein, vitamins and minerals. Avoid fat as in fast foods, junk foods, deep fried food, sweets, chocolates and desserts.

I would suggest you to go for intense cardio for 45-60 minutes regularly. You can go for walking, jogging, swimming etc. With these activities you will lose weight.

Take care!

[Ken812]

I lost 20 lbs in two months from 189 to 169 lbs, the pace is now slowing down. Dr. Vinod gave you excellent advice. That's what I've been doing. I am 42, 5'7.5".

[Dr Vinod]

Hello!

Always keep a goal of BMI within a range of 23-25 which is considered healthy and try to achieve it.

Eat healthy and do cardio regularly and this is a continuous affair and not a short term activity.

With increase in age if you just do these things you will be hale and healthy.

With any symptoms I would suggest you to go for an examination near a physician to have all your vitals under control.

Take care!

[justme1999]

I am 5"1 and 115. I was 109 about three months ago and thought hmm i think i will get down to 105 which is what i was in high school. I am not 30 and i know 4 pounds doesnt seem much but when you have short stubby legs and everything you gain goes there it makes a difference. I have been buring 500 calories a day on my treadmill at an incline of 8. I bought sketchers shape ups. I am eating nothing but low fat meal, mostly steamed chicken. And still i gained weight. to my dissappointment, i found out exercise machines dont really burn the amount of calories it is saying it is. The only way to accuratly calculate how much you burn is by getting a heart rate monitor. So now im trying to not eat the extra 500 calories that i am aparently not burning by working my butt off on the treadmill and still stuck at this plateau.

[Dr Vinod]

Hello!

High school is a different preposition as you were young and you were still growing and all the calories were contributing in your bone growth and body metabolism. After 20 years of age the calorie requirement decreases.

You have to balance the input and output to stay at that particular weight. If you want to further lose then you have to increase the intensity of workouts and cardio and burn the extra calories.

I would not want you to squeeze any input further, rather eat healthy and plan a diet chart with the help of a dietician. Eat fiber rich carbohydrates, proteins and restricted fat with food rich in vitamins and minerals.

Take care!

[jomama150]

I eat a proper, balanced diet with no junk food or refined carbs. I haven't had any sugar or junk food or alcohol at all in months. I eat a  max 1400 calories a day. I have been exercising doing circuit training, weight training, bootcamp, kickboxing-aerobics, jogging, and yoga between 2 to 3 hours a day for 3 months, I am in 4 classes a week for exercise and the rest I do on my own at the gym. I am sweating up a storm. I also started walking my kids to school every day rather than taking the car which adds 45 minutes extra exercise to my day. I am working really hard never lost a pound and actually I have gained 10 pounds. What the heck am I doing wrong?

[Dr Vinod]

Hello!

I would strongly suggest you not to worry!

Good health is having a proper body metabolism and having a BMI which should be less than 25. Medically if your BMI is between 20 and 25 and you are symptom free then there is nothing to worry.

If you have less basal metabolic rate you will lose extra fat slowly. Continue 1 hr of exercise in any form regularly and do your household chores and eat healthy. Your diet should consist of the required carbohydrates, proteins, vitamins and minerals.

If your BMI is high and you are also gaining weight and not muscle then seek medical help after this intense episodes of physical activity which you are following presently. Few tests and a physical examination near a physician will throw some light on the diagnosis.

Take care!

[sashasmom1]

I have been yo-yo dieting all the way up to 250 pounds.  I lost 50 of the pounds doing Weight Watchers with no exercise.  I am now trying to get another 60 lbs off of me, incorporated 60 minutes per day of hard core cardio walking/running at a high incline, doing the South Beach diet with 1400 calories per day max, and the scale hasn't budged in 2 weeks.  I am beyond frustrated.  I am not seeing amazing results with a tape measure.  It's as if I am doing nothing at all.  Please tell me that I will start losing or help me find the right thing to be doing!!! I am so desperate and at 200 lbs, I am sad and disgusted.  I just turned 40 and I am only 5'4".
Please help me!
Kristin (***@****)

[MotifSky]

Hey there, I had gained weight and couldnt loose it for a few years. I was eating very healthy too and excercising alot. My doctor suggested following the south beach diet. I was able to loose all the weight, I mean 27 lbs in 2 months, it was easy to follow. I have maintained it by following the first 2 weeks plan and every once and a while eating other things for a few days, I havent gained it back

[Dr Vinod]

Hello!

Why are you feeling bad when you are doing such good things! You lost 60 pounds and your present BMI is 34.3 and you can come to 25 easily in next couple of years slowly and steadily.

The whole body weight mechanism works on output and input and do not take food rich in fats, fast food, junk food, simple sugars, desserts etc which will not help you to lose weight. Take lots of salads, fruits, high fiber carbohydrates and protein which will give you good health and also energy for your work outs and daily chores.

Do not stress, continue hard work, target a long term goal and do some form of cardio for 60 minutes every day for the next year and see the results.

The most important thing is to have a proper BMI and to have all your indicators like the pulse, blood pressure, blood sugar and lipid profile at normal limits. Any problems with your vitals follow up with a physician for an examination.

Take care!

[DizzyDior12]

I'm 5'5" and I weigh 185. I've been working out at least five days a week for a month, 30 minutes of cardio and then about twenty minutes of weight training. For cardio I do a 5 minute warm up and then alternate running for one minute and walking for two minutes and then a 5 minute cool down. Then I work each muscle group with weights.

I've only lost two pounds. If that. =[ And I've been doing my best to eat no more than 1500 calories of healthy food per day. Plus a ton of water.

The only thing that's happening is that it's getting easier to run. Which I'm grateful for, but I'd like to lose weight, lol. And I need to to be healthier. What am I doing wrong?

[Dr Vinod]

Hello!

You have a BMI of 30.8 and you have to check if your BMR is low and for some people it takes time in losing the extra baggage. But you will ultimately lose with persistence and hard work!

The whole concept is very simple you have to burn your calories (by converting your extra weight to calories or energy output) and balance your input in a healthy way.

The input should be sufficient and healthy and should consist of vitamins, minerals, high fiber carbohydrate and protein and for this sit with a dietician and plan and there is no reason to restrict forcefully to 1500 calories.

For physical exercise like cardio for 30-45 minutes regularly do not worry you will lose as this should be for long term and in a continuous way. Select swimming, running, jogging, cross trainer, treadmill, skipping etc.

Take care!

[meldolly]

I have recently started to up my exercise levels in preparation for my wedding next month.

I currently weigh 114 pounds and I'm 5ft 5. I eat as healthy as I can and try and make sure that I eat no more than 1700 calories a day.

I notice that when I reduce my intake to 1400 calories a day I loose more weight.

Going to the gym 3 - 4 times a week does not seem to help weight loss as if I eat 1700 calories a day and have a naughty day where I have a more calorific meal at the weekend and exercise once or 4 times a week my weight doesn't seem to move or even goes up.

It seems that everytime i want to enjoy myself a bit more with food my weight goes up.

Its only when I eat constantly at 1400 calories that I maintain my lower weight. Is this normal? I was 172 pounds at my heaviest and in the last 2 years I have gradually lost 57 pounds and changed from a dress size 14 to 6.

Would this have something to do with the fact that my weight is quite low as my BMI is 19 at the moment.

I don't know if this is the right thread to write in but is it normal to b so concerned about my weight as no matter how much weight I loose I seem to never be happy!

Thanks