I'm new here & this is my very first post. A little bit about me. I'm 31 years old & from FL. I'm 5'4 with a medium build. In a little less than a year I lost about 40 pounds. It started out from me being stressed & not eating from some trouble I was going through & the rest was from eating healthy & exercising. I'm currently 113 pounds & my weight fluctuates between that & 116. But, I feel like I'm at a standstill. I work out almost every day, I do everything from cardio to strength. But, I feel like I'm no longer seeing any improvements in my body. Like I'm just at a standstill & every time I look in the mirror I look exactly the same as I did the week before. Any advice on things I can maybe change or do better? TIA!
We need more information. Calorie intake, more detailed workout information (what do you do for cardio? strength?), underlying health conditions or dietary restrictions, if any.
At this point, nutrition is going to be very important to your results as well as type of exercise so more information is needed. Also, what are your goals right now? Congrats on losing 40 lbs!
Thanks for the reply Tina & bierorama,
I do crunches, kick backs, dips & other ab exercises 5 days a week & I do an hour on my elliptical machine 2-3 times a week.
As far as my diet a typical day for me is coffee every morning with cream & sugar. Some type of low fat cereal like Kashi or Special K with skim milk. For lunch some type of salad with either chicken or white fish. Dinner is probably a green or fruit salad. For snacks I eat non fat yogurt, protein bars or a banana. I drink mostly water aside from my morning coffee & I try not to eat anything after 6 pm.
My goal is to be around 112 pounds & be very toned & in shape.
I suggest you get a real weight training program. What you're doing now will not get you the results you're looking for. Do you have access to free weights? If so, pick up a copy of New Rules of Lifting for Women, read it and follow the program.
It also sounds like you're eating too little. I'd ditch the cereal and eat something like eggs, whole grain toast, fruit or veggies, oatmeal, etc. Lunch looks good. Dinner is lacking in protein, fat and calories. Try eating full-fat yogurt (preferably Greek yogurt as it has more protein) and ditch the protein bars for some real food.
You need more variety in your veggies. Two salads a day is redundant.
There is no reason to stop eating at 6pm, unless you're just not hungry.
Edit: I'd also suggest stop putting so much stock in the scale and what it says. Take measurements, make sure you like what you see in the mirror and, most importantly, that you feel good.
If you want "tone," I would focus more on lifting. A heavy lifting program 3 days a week will work wonders for you. NROLW is one option. Another option is this.
You don't eat any fat. Fat is good for you, and your nails, and your hair.
Thank you so much for all the replies! I'm going to get that book & try to change my diet up a little. Thank you all for being so helpful
Eat "real" food! Vegetables, protein, healthy fats and some fruit. Stay away from the processed foods/bars and watch your sugar. You will probably have to cut back on carbs to a certain extent and make sure you are getting enough protein.
Eat enough to fuel your body properly so you can build some muscle. Your weight can stay the same but you can lose inches by having more muscle and less fat, this is what gives you that "toned" look. Add some healthy fats, olive oil, nuts, avocado, nut butter, etc.
I have found a lot of good info on this site about how important nutrition is for body composition.
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