weight loss stalled help please??

kevgaa

Hi Folks,

I have tried to follow the advice on this borard for the last few weeks and its has helped me drop from 17st 8 to just over 16st in the last few months usally a steady loss of about 2lb a week. However for the last few weeks my weight has hovered between 16st 1 and 16st 3 but i cant seem to drop below 16st no matter what i do.

Any help on how to get over this would be appreciated..

thanks
kev

My routine is

mon - fri: cycle to and from work 10km each way ( may miss 1 day a week if i have to drive.)

mon-wed-fri: 4 mile run at lunch

tues - thurs : gym, try to do full body workout using free weighs. includes bench press, deadlift alas no squat as no room or cage..

Sat: day with family
Sunday : round of golf

Typical daily diet:

Breakfast: porridge made with water then add low fat mil and sugar to taste

Mid morning: yougurt, cup of tea and maybe hand ful of nuts and fruit.

Lunch: After workout , a chicken salad.

Mid afternoon: orange and maybe some nuts

Evening: usually something like cottage pie, or a chicken stir fry..

Late evening, cup of tea and a few biscuits

I'm not a saint and you can add in the odd bar of choc and dinner out but I try not to deviate that much from the routine or diet above..

TommyKnocker

Hi Kev

Have you reduced your calorie intake as you have lost weight?

When you were at 17st 8 say your maintenance calorie figure (the number where you maintain weight) was 3,500 calories each day. So to drop weight you eat around 500 calories less than maintenance each day.

However when your weight goes down, so also does your maintenance figure, and if you have no adjusted your calorie intake down, then you eventually get to a point where you are eating the maintenance figure for the weight you are at and weight loss stops.

So you will need to reaccess your maintenance figure, subtract around 500 calories from this figure and this should kickstart the weight loss again.

N.B. A much better measurement to use is body fat. If you can get your bodyfat measured in your gym and then have it measured every 2 weeks or so. This is much better then what the scales tell you.


Best Regards,

M

kevgaa

Thanks M,

I suppose the biggest issue is that I would never have counted calories, In the past I would just use common sense and try to eat well and just exercise and the weight would usally go.

I had a look at a few stickies and I reckon my daily calorie intake to maintain my current weight should be about 3100 ( I hope that correct?). So my intake should be 2600 a day to lose weight correct.

Now to count cals for the first time today to see how I am going... so far 600 cals today..

Thanks
Kev

sfag31

Yes - its all about calories so start counting and keep reducing.
You must get thru the weekend without over eating or your 5 working days of dieting will be undone.
Losing weight is continous.

personal tips:
If all above fails then resort to the old trick of fasting from 6pm till next morning.
Consider long fast walks before brekie.
Stay hungry between main meals.

kevgaa

Hi Folks,

Thanks for the advice, boy do those calories mount up quickly when you start counting.

yesterdays count was 2670 which is a deficit of 435 which wasnt bad so just need to cut a few minor things like that extra slice of toast in the morning and hopefully i will be back on track.

that is assuming i calculated my allowable calories in take correctly

66 + ( 6.3 x 228) + (12.9 x 75 ) - ( 6.8 x 37 ) = 2218.8 = bmr

bmr by 40 % = 3105

thanks for the advice and I will keep you updated.

Kev