Hi everyone.
I’ve run into a problem and need some expert help. I’ve been dieting for just over a year and a half and have lost 8 stone. I started at 20 stone 1lb and have come down to 12 stone 2lbs. Since I got down to just over 14 stone I also began working out and am now doing 45 minutes a day on a cross trainer plus a 15 minute jog.
The problem is that I’ve stopped losing weight and I just can’t loose any more but I’m trying to get to 10 stone 8lb.
I’ve had many mini plateaus along the way but they never lasted too long and my weight always kept coming down until now.
I’ve always been very disciplined and stuck rigidly to my routine but I am not an expert and have so far stuck to my own way of doing things.
I’ve listed below what I’ve been doing and I’d really be grateful if someone could advise me what I need to change to get my weigh to start dropping again.
My diet Regime
Daily drinks
I always stick to the same drinks regime every day and the total calories per day is 190 calories.
This consists of 2 cups of coffee (75 calories each) and 1.5 litres of squash (40 calories) every day.
Each cup of coffee comprises 60ml of milk (40 cal) 8g half spoon sugar (32 cal) and one teaspoon of coffee is 3 cal.
For the squash I measure 225ml of undiluted squash which works out to 40 calories which I pour into an empty 1.5L bottle and then fill it up with water.
Food Schedule
On Sunday, Tuesday, Wednesday and Friday I have just one meal a day and nothing else.
I like to stick to the same thing which is my tuna salad with cottage cheese and two slices of plain wholewheat bread. I buy pots of tuna mayonnaise and sweetcorn and I weigh out 63g which is a quarter of a pot which works out to 138 cal. I have approx 400g salad consisting of iceberg lettuce, 2 salad tomatoes, cucumber, raw onion, and beetroot which is approx 100 cal. I then have approx 1 tablespoon of low fat salad cream which is 15 cal and the two slices of wholewheat bread are 108 cal each. I then weigh out 100g of low fat cottage cheese which is 70 cal. Therefore it all adds up to 540 calories. With my daily drinks of 190 calories my daily total for those days is 730 calories.
On Mondays and Thursdays I have the same tuna salad but without cottage cheese but later in the day I also have a bowl of bran flakes 83g with 300ml of semi-skimmed milk and 8g of sugar which is 474 calories.
On Saturdays this is what I call my ease back day where I have my treat meal of the week. Then I have a nice burger with salad, 100g of cottage cheese and 50g of pickle which works out to 1050 calories. Then later in the day I have a small bag of mini cheddars (128 cal) and a 90 calorie chocolate brownee fibre bar.
My average calorie intake is 950 calories per day.
All calorie values are calculated from the nutritional information given on the items I buy and I always weigh anything significant.
I also take a multivitamin and mineral tablet every day.
My daily workouts
I currently do a total of 45 minutes on a cross trainer split into 3 parts of 22 minutes, then 15 minutes and 8 minutes because I can maintain a higher pace for each bit. I then jog 1500m on the treadmill.
I’ve run into a problem and need some expert help. I’ve been dieting for just over a year and a half and have lost 8 stone. I started at 20 stone 1lb and have come down to 12 stone 2lbs. Since I got down to just over 14 stone I also began working out and am now doing 45 minutes a day on a cross trainer plus a 15 minute jog.
The problem is that I’ve stopped losing weight and I just can’t loose any more but I’m trying to get to 10 stone 8lb.
I’ve had many mini plateaus along the way but they never lasted too long and my weight always kept coming down until now.
I’ve always been very disciplined and stuck rigidly to my routine but I am not an expert and have so far stuck to my own way of doing things.
I’ve listed below what I’ve been doing and I’d really be grateful if someone could advise me what I need to change to get my weigh to start dropping again.
My diet Regime
Daily drinks
I always stick to the same drinks regime every day and the total calories per day is 190 calories.
This consists of 2 cups of coffee (75 calories each) and 1.5 litres of squash (40 calories) every day.
Each cup of coffee comprises 60ml of milk (40 cal) 8g half spoon sugar (32 cal) and one teaspoon of coffee is 3 cal.
For the squash I measure 225ml of undiluted squash which works out to 40 calories which I pour into an empty 1.5L bottle and then fill it up with water.
Food Schedule
On Sunday, Tuesday, Wednesday and Friday I have just one meal a day and nothing else.
I like to stick to the same thing which is my tuna salad with cottage cheese and two slices of plain wholewheat bread. I buy pots of tuna mayonnaise and sweetcorn and I weigh out 63g which is a quarter of a pot which works out to 138 cal. I have approx 400g salad consisting of iceberg lettuce, 2 salad tomatoes, cucumber, raw onion, and beetroot which is approx 100 cal. I then have approx 1 tablespoon of low fat salad cream which is 15 cal and the two slices of wholewheat bread are 108 cal each. I then weigh out 100g of low fat cottage cheese which is 70 cal. Therefore it all adds up to 540 calories. With my daily drinks of 190 calories my daily total for those days is 730 calories.
On Mondays and Thursdays I have the same tuna salad but without cottage cheese but later in the day I also have a bowl of bran flakes 83g with 300ml of semi-skimmed milk and 8g of sugar which is 474 calories.
On Saturdays this is what I call my ease back day where I have my treat meal of the week. Then I have a nice burger with salad, 100g of cottage cheese and 50g of pickle which works out to 1050 calories. Then later in the day I have a small bag of mini cheddars (128 cal) and a 90 calorie chocolate brownee fibre bar.
My average calorie intake is 950 calories per day.
All calorie values are calculated from the nutritional information given on the items I buy and I always weigh anything significant.
I also take a multivitamin and mineral tablet every day.
My daily workouts
I currently do a total of 45 minutes on a cross trainer split into 3 parts of 22 minutes, then 15 minutes and 8 minutes because I can maintain a higher pace for each bit. I then jog 1500m on the treadmill.
