I hope this is in the right spot and not I'm sorry still getting used to this. Anyways a little about me I'm 21 and 5'10 weighing 160. I've lost 90 pounds since the summer of my senior year in high school. From then until about 6 months ago I did not work out but instead cleaned up my diet and started to eat a whole lot better which is how the first I wanna say 80 pounds dropped. Around November of last year I just couldn't lose anymore weight to save my life aside from working in a pear packing facility where I dropped 5 more pounds during the summer. At this point I was about 165 then I started running and lifting. In January I had finally lost 5 more pounds after a few months, but now I can't lose anything! I go to the gym everyday and my workout consists of 2 sometimes 3 days of chest and triceps, 2 days of biceps and shoulders, and another 2 of mainly my core. I also run 2 miles 5 days a week keeping my hear rate at about 150-160. I eat hard boiled eggs (only whites) and sometimes the whole thing, oatmeal, fruit, veggies, nuts, fish, brown rice, chicken, salads, cereal like wheaties and corn flakes or anything without sugar, and turkey sandwiches. Nothing is fried or covered in a bunch of sauce or salt. I drink water and if not some kind of fruit juice but that's not too often. Now I'd expect my body to lose these last 10 pounds due to the fact that I didn't workout for those first 3 years, and since i hit the plateau I figured changing it up would get me over the hump. Five months into the gym though and only a 5 pound loss out of 15 from when I started is killing me. I lift and run what I can. My upper abs are beginning to come through and my chest is toning up so I know I'm gaining muscle which might be the reason why I'm stuck at my weight. Any suggestions? Sorry for such a long rant but I need some insight.
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Please in need of some tips!
- Thread starter franco24
- Start date
See, it takes time. Don’t fret now. Keep in mind, when it comes to losing weight, taking a slow and steady approach is better than trying to lose weight quickly. With the best gradual weight loss regimens, you adjust your eating habits without depriving yourself of necessary nutrients.
Implement enjoyable, diverse workouts you can follow long-term; this will help you maintain the weight you lose. Most slow but steady weight loss plans trim 3,500 to 7,000 calories from your diet every week through a combination of dietary changes, portion control and exercise. This difference in caloric intake results in 1 to 2 lb. of weight loss per week.
• Adopt a healthful, diverse food plan that restricts calories but not taste. Center your meals around fresh fruits and vegetables to fill up on fiber while eating nutritiously. Swap refined flour products for such whole grains as quinoa, brown rice, oatmeal, whole wheat pasta and amaranth. Eat lean proteins, such as grilled seafood, legumes and nuts.
• Swap unhealthy trans fat and saturated fat for healthier fat sources. Follow a healthful Mediterranean diet, for example. While about 30 percent of your caloric intake comes from fat, this diet features unsaturated fats found in avocados, olive oil, seeds and nuts.
• Watch your portion sizes. Piling your plate high, going back for seconds and ordering large entrees at restaurants result in you eating beyond being full. Fill half your plate with fresh produce. Leave the other half for entrees and side dishes. When eating out, focus on lightly prepared whole foods and salads, or stick to the appetizer menu's smaller portions.
• Do cardiovascular workouts daily. Start peppering your day with short walks, doing errands on foot, strolling with friends, walking your dog and parking farther from work. Add a 30-minute brisk neighborhood walk to raise your heart rate for an extended period. As you gain fitness, increase your speed and choose hilly routes.
• Spend two or three days a week doing strengthening workouts. A 20-minute workout may feature a series of full-body yoga stretches, including downward-facing dog, plank pose and warrior poses. For aerobic and strengthening work, alternate calisthenics and floor work, such as jumping jacks, pushups, burpees, lateral raises, triceps dips, windmills, situps, skipping rope, squats and pullups.
Just follow all of my advice. Hopefully you would get your result soon.
Implement enjoyable, diverse workouts you can follow long-term; this will help you maintain the weight you lose. Most slow but steady weight loss plans trim 3,500 to 7,000 calories from your diet every week through a combination of dietary changes, portion control and exercise. This difference in caloric intake results in 1 to 2 lb. of weight loss per week.
• Adopt a healthful, diverse food plan that restricts calories but not taste. Center your meals around fresh fruits and vegetables to fill up on fiber while eating nutritiously. Swap refined flour products for such whole grains as quinoa, brown rice, oatmeal, whole wheat pasta and amaranth. Eat lean proteins, such as grilled seafood, legumes and nuts.
• Swap unhealthy trans fat and saturated fat for healthier fat sources. Follow a healthful Mediterranean diet, for example. While about 30 percent of your caloric intake comes from fat, this diet features unsaturated fats found in avocados, olive oil, seeds and nuts.
• Watch your portion sizes. Piling your plate high, going back for seconds and ordering large entrees at restaurants result in you eating beyond being full. Fill half your plate with fresh produce. Leave the other half for entrees and side dishes. When eating out, focus on lightly prepared whole foods and salads, or stick to the appetizer menu's smaller portions.
• Do cardiovascular workouts daily. Start peppering your day with short walks, doing errands on foot, strolling with friends, walking your dog and parking farther from work. Add a 30-minute brisk neighborhood walk to raise your heart rate for an extended period. As you gain fitness, increase your speed and choose hilly routes.
• Spend two or three days a week doing strengthening workouts. A 20-minute workout may feature a series of full-body yoga stretches, including downward-facing dog, plank pose and warrior poses. For aerobic and strengthening work, alternate calisthenics and floor work, such as jumping jacks, pushups, burpees, lateral raises, triceps dips, windmills, situps, skipping rope, squats and pullups.
Just follow all of my advice. Hopefully you would get your result soon.
Is that accurate? You're 5' 10" and 160 lbs? If so, what is your body fat % and what is your goal?