Diet + Exercise no wieght lose what to do

A

ahebesha

New member
I have been on diet + Cardio excerice 4 days a week running and some abs exerice for 45 min since April 2009 i was 106 Kg. On October 2009 i reach 84 Kg then after that i have stoped losing weight ( 3 months) eventhough i stay on diet and doing my workout. Now i am bored for not losing any more weight even i have some fats around my stomach which i need to get it off my age is 33 years old.

Urgently help me becouse i am bored and afraid returning back to my start:banghead:

My diet is composed of :

4 days protien
2 days carb
1 day off
 
As you lose weight you will burn less calories, just because more calories are needed to maintain higher weight. So if you continue a given calorie intake, you will reach an equilibrium weight, which is apparently what has happened. To continue losing weight, you will have to either cut calories or increase exercise.

I don't understand what you are saying about your diet. On some days you only eat carbohydrates, some days protein, and fast one day? I've never heard of a diet like that, and it doesn't seem like a good idea.

I would suggest counting your calories using an online diet journal, like Fitday.com.
 
Thanks for your reply

Let express it indetails

Breakfast :
cerael + milk skimmed or toast + cheese + 1 fruit or toast+ bean+ 1 fruit (all days)
Lunch:
Chiken or meat or fish +veg+salad (no dressings and oil) 4 days
Macorini + veg + salad (2days)
Dinner
Yoghurt +fruit or cheese +toast +fruit (all days)

1 day free Lunch eat any kind of food

May this explain my diet
 
Like the person above has replied. You are at a weight loss plateau. The current amount of calories you are eating and the amount of calories you are burning is not creating enough deficit any longer. This is why you are not losing weight.

I suggest you add an extra 30 minutes of exercise ( cardio or strength training ) to your current workout regimen WITHOUT making any changes to your diet.

You should definitely start losing weight with just this change alone. 30 mins extra for 6 days a week adds up to 3 extra hours of calorie burning.

You can then further tweak your diet by eating a low-carb dinner 3-4 days a week. Eat more veggies but no complex carbs.

These two tweaks should get you back on the weight loss train.
 
ahebesha said:
4 days protien
2 days carb
1 day off
Click to expand...

Can you explain this?

Also, I agree with Harold. You can't expect what you start with to work forever. This is a process that requires constant tracking and modification. Our "program" must be adaptive since our bodies are.
 
BMI=28
Hieght=173 cm
 
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