I can't quite remember how I came across your blog but I'm glad I did.
You weight loss story is really inspirational. After I hit puberty I gained a lot of weight very quickly even though I didn't change my eating habbits or the activities I was doing. By the time I went to Culinary School I lost a total of 40 lbs. Not really sure how? I dieted and nothing really worked too well. Now that I'm done school I've noticed I've gained weight and my doctor suggested I lose some. I fit into M or L tops and my jeans are about a size.... 10-12. I just dress properly for my body type I guess. I'm 180ish. I go from 180-185. I need to be 140-145 and I want to be 135lbs.
Lately I've been doing physio for my knee and my cardio has been cut back a lot because of lots of discomfort right now. I do aim for about 20 minutes a day with some resistance on my elliptical or bike, I was going for walks but being on a mountain I was advised not to because of my knee. I do different abs exercises, lots of squats and small weights. I know I need to do more but right now I don't have the endurance. As for eating... I drink 3 L of water a day and usually eats a lot of plain vegetables. Mostly raw. If I do have salad I usually just put vinegar on it. I eat a lot of chickpeas, greek yogurt and some nuts and some cheese. I don't really eat bread, potatoes, rice, or anything like that often. If I do eat those sorts of things it's usually multigrain or instead of rice I have an ancient grain blend or I'll have some barley. I eat a lot of fruit and I don't usually have any sweets or junk food. Like literally NONE. I'm now taking a multi vitamin and iron and D.
Typical day of eating (lately)
1 serving Greek Yogurt
1 cup frozen blueberries
1 serving organic tropical blend juice (about 80 calories)
I usually snack on vegetables during the day and fruit.
I have some chickpea salad I made and it has a dressing of Lemon, EVOO and tahini (natural sesame paste) and it's with parsley, some olives, tomato and cucumber and I eat it with greens.
I'll have a serving of carrots or other vegetable (no dip or dressing) and a piece of fruit in the afternoon and maybe a handful of trail mix or some cheddar and a couple wheat crackers or cheddar and an apple! mmmm!
The other night I had half a bag of steamed spinach with 1 tbs dried cranberries, some roasted chicken skin off (cooked myself with no additional fat), and some raw vegetables (no dip or dressing)
or I'll have a large green salad with cucumber and tomato with carrots and peppers on the side and half a sliced apple with some cheese, seeds or chickpeas.
Sometimes I go nuts on the veggies and fruit, I don't eat a whole lot of animal proteins right now...
I did this for a week and didn't lose any weight, then I went away to see family but tried not to over eat and make a big deal about dieting so I just ate what everyone else ate, and then I've been doing it again for about a week and a half and I still haven't lost any weight? I'm eating a lot better than before and a lot less... I've tried different types of diets before and I can't seem to lose weight! I'm getting really frustrated and upset because for a short while in my life I was fairly thin and pretty close to where I wanted to be and now I'm so far away again. Doing this at first I lost 10 lbs but in a couple of days I gained it back but... nothing changed? My exercise/diet were the same and I haven't been able to lose actual inches. I know it's still soon but I figured something would have changed by now. It's really discouraging.
Any advice would be great,
Hi there, you eat extremely healthy and it is astonishing to me that you cannot lose weight. My best guess for why you cannot lose weight is that you may have a slow metabolism.
To increase metabolism and be more active try this:
1) Take the long way to your destinations ( park far away in a parking lot, take the stairs, or ride a bike/walk to nearby areas.) This will increase the total amount of calories you burn throughout the day and lead to weight loss.
2) If you have access to a gym or the means to join one i highly recommend doing so. Since you have a bad knee i suggest doing upper body resistance training. This will burn a large amount of calories and signal your muscles to use calories for repair. Ideally you want to lift a weight that you can get 10-15 reps with but are going to failure on that last rep. Lift weights for about 45min-1hr and only use 1 min rest periods between sets in order to keep your heart rate elevated. Be sure to work the same body part only once every 3 days in order to allow for muscle recovery. you can do something like this: monday- chest and shoulders, tuesday- back, wednesday-biceps/triceps, thursday/friday rest then repeat the workouts.
In order to decrease the amount of calories you are consuming try this:
1) Drink only water or beverages without calories.
2) Make your cheese fat free or reduced fat. (do this with all products.)
3) make sure your yogurt is no sugar added (I believe light and fit is one of these brands.)
4) Although fruit is very healthy it does contain a lot of sugar and the calories can add up so try to decrease the amount of fruit you eat per day by 1.
I suggest beginning by increasing your activity level with the suggestions i gave you and then if you find that you are not losing weight decrease the amount of food you are consuming.
As always, these are tips only and I suggest you consult a doctor before any strenuous exercise.
Tony isn't a licensed nutritionist yet, so he can't give anyone advice on what to do. Please consult your doctor for his professional opinion on a diet/nutrition program that will work for you.
Tony's blog is a journal of his experiences and what has worked for him. He lists general guidelines and suggestions only. He is NOT a professional.