Need help to review my weight loss goal

N

nija

New member
Hi Guys
I am trying to loose weight since 2 month with lot of cardio and weight training.
Okay, I'm just going to lay it all out here for you guys and hopefully I can get some helpful advice.
To loose my weight

I'm 30f, 155lbs, 5'4"
I'm trying to eat around 1200-1500 calories a day .
I drink lot of water! Around 4 litre.
I eat around 40 gm of protin.

When I have started my workout session my weight was 167 lb.But the amount of exercise
I am doing a lot .But I am loosing very less.

My exercise plan

Eliptical =10 miles everyday
Cal burned==1200 cal

Weight training===30 min /day


What kind of exercise plan should I be doing for muscle/toning and possibly a 8-10 lb/Month loss?

Is this a good plan to try to go by? Especially wondering about the weights, should I do 1 set of high rep or several sets of low reps? Rest in between? As for example I do bicep 10 sets of 10 reps.

I also have whey protein powder, how much should I be taking to aid in fat loss/build lean muscle?


Thank you!
Nija
 
My food list generally


Breakfast
========

1 scoop wheay protin Right after workout

Oats+1 cup skim milk


Mid morning
=========

Apple

Orage


Lunch
=======

2 whole wheat tortilas== without oil

Vegetable curry


evening Snacks
=============

black tea without sugar +6 low fat cookies around total 60 cal in 6 cookies

fat free yogurt


Dinner
=======

2 whole wheat tortilas == without oil

Chicken/vegetable

1 scoop wheay protin

4 litre of water
================================================== ======


Plz let me know am i eating too less.where am i going wrong?
Is is becoz i am doing same kind of exercise everyday?
First i do eliptical than i do weight .same kind of routine.

Thanks

Nija
 
You need to find out how many calories you need to eat per day to lose weight. You are eating far too few calories, by medical standards, and your body is probably going into starvation mode which is preventing you from losing weight no matter how much you exercise. If you are eating 1200 calories a day and then burning it off, what is left for your body to run on?

Go here to find out what your calories should be:
ACS :: Calculate Your Daily Calorie Needs

Usually anything under 1400 calories is considered dangerous unless you are under a doctors supervision. A calorie-restricted diet of less than 1500 calories can only work if it is nutritionally complete and very well balanced. Unless you are a nutritionist or under the direction of one you shouldn't attempt this on your own.
But a variety of studies show that it is extremely difficult to meet nutrient needs with less than 1,500 calories, so you must walk a fine line.
Click to expand...
AICR: Cutting Calories for Better Health HM

Please be careful and get with a doctor on your weight loss plans.
 
Last edited:
Hi all

Thanks a lot for ur advice.I am starting 1400 cal from today.
ANy advice on my exercise plan.Today i have done 2 hours of eliptical and burnt 1200 cal an 20 min of weight training.Eliptical i have done in 2 break.One time i have done 1 hour and 1 time another 1 hour.

Plz help me out to loose my weight .My plan is to loose 15 lb by new year
 
like amy said, you are not eating enough calories. Your body is going to burn most of those 1400 calories just living. If you are going to burn 1000+ calories a day just in exercise you have to eat more. Just like she said, your body is in starvation mode. I would say up your intake to closer to 2000 if you are going to keep up that workout.
 
To answer your question about your workouts. It seems you are doing fine. You're doing cardio and weight training. These are both great for your body and for weight loss and toning.

However your calorie level is still quite scary. Here, I plugged in your stats you gave in your first post into the calorie counter provided by the American Cancer Society. It says you need 2558 calories a day to maintain your weight. It says to take off 500 calories a day to lose a healthy pound a week. You are taking off 1158 calories per day, over twice the recommended amount. If you were more in the 1800 - 2000 range I'm sure the weight would be much easier to lose.

Now I'm sure the American Cancer Society has done their research on nutrition and weight loss, have you?

You will continue to struggle to lose weight until you eat a more balanced diet with more calories. Your body is going into starvation mode. This means you are starving your body. The body will not want to let go of any access fat it has until you stop starving it and give it what it needs to survive.

A lot of people want a magic fix that works overnight. Unfortunately most of these "fixes" will not last you a lifetime and often end up sending you back to your starting weight and maybe even heavier because you cannot survive on them the rest of your life.

It may sound cliche but slow and steady wins the race.

I still would urge you to meet with a doctor or nutritionist as soon as possible to figure out the most healthy plan for you.
 
Appreciate ur suggestion.I am planning to eat around 1800 cal from tommorrow.
Lets see what happens with the same kinda workout and more food.
I am really getting demotivated becoz of no weight loss from last 3 weeks.The way i am doing exercise i was expecting to losses 3-4 pounds per week.
 
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