Despite an apple for breakfast, a single turkey sandwich for lunch and anywhere from 500 to 1500 calories for dinner, running 9 to 12 miles a week, lots of pushups and situps each week, I can't drop a pound! I've been doing this for a couple of years. Do I need to eat more, eat more often, less at dinner............or is my weight problem just in my genes?
Thanks for the inquiry..I'm 5' 11" and weigh 220 lbs and am 54 years old. After quitting smoking in 1991 and weighing 178, I began competing in duathlons. Since then, I have been gaining weight slowly but surely.
that's where i was going with that - lots of people don't realize how much sugar they take in when they have a habit of drinking sports bevs, Dr Pepper, Mountain Dew. Or hit on Starbucks for a 700 cal bastardized version of coffee.
Is there a nutritionist you could visit? Like at a wellness center? It's hard to help without going into extreme detail.
Maybe you should spread your calories out more. Add some protien to your breakfast (eggbeaters are low calorie and quick to make) Add some healthy snacks in the mid afternoon, and try to eat a smaller dinner.
On the days where you eat only 500 calorie dinner are you only consuming like 1000 calories for the day? That is too low. YOur body will go into starvation mode and you won't lose any wieght.
If a nutritionist isn't an option try finding a book to help with your dietary needs.
Good luck, It SUCKS working hard and not being able to shed those last few pounds.
You certainly need to eat a larger breakfast in order to get your metabolism going each morning. Think of it as fueling your fire. The push-ups and sit-ups are good since muscle mass increases your metabolism, but I really think you need to try and at least double your aerobic workouts. 9-12 miles per week just isn't enough.
It looks like you're taking in 1000 to 2000 cal per day, for a couple of years while regularly exercising - good, calorie burners too. You should be losing the weight you want. I'm hoping you've ruled out thyroid problems, diabetes, and drugs that cause weight gain. Maybe it's genetic, but lets consider one more thing:
There are a lot "unconscious calories" that we consume. For instance, a "snack pak" of KFC or a "small sandwich" to hold us over til the next meal. A while back, a women was showing me her new house, and every time we passed through the kitchen, she grabbed a couple Oreos. Til the whole pack was gone. I bet she had no idea who ate them.
That's where counseling with a nutritionist helps. They ask the hard questions, like, do you carry candy bars in your purse or have them in your desk? When you carefully go over the whole day, you can often find where those unconscious calories are causing problems. We all do it, to some extent.
If you write down everything you eat, just for a day or two, it'll show you if this is something you weren't aware of.
Check with your nutritonist. I have a good friend who was in the same dilema as you. She lost a lot of weight through diet/exercise but got to a point where no matter what she did she just could not lose anymore. What she found out was that her body needed a minimum of 1200 calories a day to function. Most days she was consuming only around 900 calories. Her body was in '"starvation" mode....which made her store ANY/ALL calories she consumed as fat. She increased her muscle mass and increased her caloric intake and the weight has started coming off again!!!
1200 cals/d is the standard amount that nutritionists will assign as a baseline need for calories. It's textbook style. However -
The need for calories for metabolic functions are immediate. There's no physiologic reason to store fat for the future considering that you need the calories to keep breathing, keep your heart beating, maintain body temp. If she ate fewer calories than needed, she would lose weight. 1200 - 900 = 300 deficit per day. But if her BMR is 800, then ...
I totally agree about seeing a nutiritonist. They can set up a plan of keeping a food diary and will follow up on questions like, when you got iced tea, what size was it? Was it sweetened? How many packs of sugar did you add? Show me how much mayonnaise you put on your sandwich.
It's worth it because you learn so much about the routine and unconscious things you do when you eat. And an exercise plan that builds muscles and cardio is a win/win formula.
Sounds like everyone has covered the calorie issues... here is some additional food for thought... I spent about a year running every night for about 20-25 minutes and I couldn't figure out why I was toned, but still fat and hadn't lost weight. I started reading and figured out that in order to burn off that stubborn fat, I needed to exercise longer. Apparently, your body burns more carbs then fat at first and then later in your workout, it begins to burn more fat than carbs. Now, I am no nutritionist, so I can't vouch for the physics of this philosophy, but one thing is for sure... I slowed down my run and extended my runs to 45-55 minutes and the weight started falling off. I also found that if I threw in some interval training (brief spurts of 3-4 minutes at a faster pace) intermittently spaced in the routine, the pounds just shedded off of me. Years and years later, whenever I get out of shape, I repeat the philosophy and it continues to serve me well. Good luck!
Thanks for all the suggestions. I've concluded I need to eat more and eat more frequently. Watch my portions when I do eat. And finally, I need to run farther/longer when I do run. It's just strange to me that despite all my efforts, I have not dropped a single pound. Since I quit smoking in 1991, I've steadily gained weight.