I am becoming fed up - can anyone help? I am 158cm and 60k my oal is 56kg
I have beem stuck at 60gks now for a mnth. after using calorie count religiously and eat what I consider heathly meals, very low carbs (aim to eat no more that 150g per day)
Work out 4 - 7 times a week and snack on fruit nuts between meals. I avoid dairy as much I can. and consistenly maintain my calorie intake of 1500 (which is reccommended to loose weight)
I am not new to healthy eating and working out and so would like to know why I am not loosing anything.
Can anyone give me some advice ????
First off, how old are you? if you're under 21, 1500 is likely too low for you. Some other suggestions as to what could be the cause are below, without further info I can only offer what problems generally comes up.
It could be possible that your body is content where it is - moving down in BMI is not suitable for everyone. Frame size is an indication of where on the scale you should aim for, just be aware they're just guides, not rules.
Alternatively you may need to recalculate your current needs, as we lose weight, we need to adjust. For example if you have a deficit of 500 currently, this may be too large for your body - a deficit of 250 may be more appropriate.
Another suggestion is that over time our bodies can adjust to what we give them, so you may be running a slower metabolism if you've been restricting for a long period of time or if you've been restricting too heavily for your bodies needs.
Just out of curiousity, why are you dodging dairy? Are you getting enough calcium from other sources? It's important to get enough of this mineral for bones but also for other processes within the body that require it.
Because fat is more often than not saturated and carbs often tend to be sugar.
@Bridget: 60Kg isn't such a bad weight, how tall are you? It could very well be, that you're at your ideal weight right now and therefore it will be really hard to lose weight from now on and of course keep the weight you will lose...
Um... of course carbs are sugar that is their whole point. Your body needs sugar/carbs because that is what it burns for energy. Grains/fruits/veggies all contain vitamins and nutrients essential for your body. That and your brain doesn't run on protein and/or fats. Carbs are a macro nutrient and very necessary for proper nutrition. Nuts, avocados, olive oil, etc are all healthy fats. Saturated fat is not bad for you in moderation. You should limit it but having some won't hurt you. They are not to be feared, fearing food is not a healthy mindset. There isn't a specific food that makes a person overweight, eating more than you burn makes a person overweight.
1. a. and b. BMR versus daily burn (because people always mix that up)
1a. BMR is your basal metabolic rate or what your body needs to maintain your basic life sustaining functions (i.e. breathing, heart beat etc.) if you are bedridden/in a coma. I think we can safely assume you are not bedridden or in a coma. You never eat below your BMR because that is the bare bones minimum to keep you ALIVE.
1b. Daily Burn is how many calories you burn a day with all your activities
factored in. You can calculate this without your exercise and then add it in
when you decide to do exercise or if you exercise regularly you can factor it
in from the get go. A good calculator to get a good idea of your daily
burn/calorie needs is this one http://www.health-calc.com/diet/energy-expend iture-advanced. This one is ok for teenagers to use because it calculates based on all your info age, gender, weight, height and activities.
2a. 1500 (girls)/1800(boys) calories is the bare minimum for short (less than 5') sedentary teenagers to lose weight.
2b. 1200 is the bare minimum for short (less than 5’) sedentary, older women to lose weight. (1500 for men).
2c. CC's calculators are for 21 and over. Teenagers have very
different needs because their bodies go through vital growth up until at least
age 21. They might not get taller but the brain and other organs, bones, and
muscles all have a lot to go through. Because of that and the fact that they
are young with higher metabolisms they need more calories.
3. Under eating will slow/damage your metabolism etc. When
there is a drought you limit your water use to keep the reserves full so that
you can last through the drought. Your body does the same thing so instead of
releasing reserves it holds on to everything it has. Under eating/malnourishment forces it to draw nutrients/fuel from bones and muscle resulting in high risk of osteoporosis and other worse damages to your body. Even if you are eating foods with a lot of nutrients your body can't use those nutrients effectively without enough fuel.
4. Meal guidelines (per my registered dietitian) Food groups: Grain, Protein, Dairy, fruit, vegetables, fats
- Include four or more food groups per meal/snack
- Eat meals no more than four hours apart
- Eat snacks no more than two hours between meals/other snacks
- Three meals at around 500-600 calories each and two snacks
between 200-350 calories each per day
- Eat breakfast within an hour of waking up
- If you miss a meal make it up with a sizable snack (at least
300) when you can and then continue on with your normal meal schedule (doublingup the calories on another meal can lead to feeling overfull and/or feeling as though you binged/overate)
- Make sure you get enough fluids – 8oz water/juice/milk with each
meal snack and around sixteen ounces in addition to that thorough the day.
5. Carbohydrates, Protein, and Fat are all vital nutrients for your body.
Carbs: Your brain does not burn protein or fat in burns glycogen i.e.
sugar i.e. carbs. If you aren't feeding your body carbs it has to take them
from your glycogen stores and those are located in your muscles and liver. Depleting your liver of these stores will stress your liver and do damage. This is a good time to note your heart is a muscle. You will also stress your kidneys as they try to process the excess protein in your blood stream from your body breaking down your tissues to get fuel.
Protein: Feeds muscles, helps you feel satisfied/full, gives energy. Lean meats, lentils, beans.
Fats: Fats don't make you fat. Fats are essential for healthy hair, skin, nails, digestion (lubes up the works), and for menses if you are a girl. In other words if you want to maybe be a mom someday you need to take care of yourself now. Fat also keeps your organs insulated so they stay warm and safe from damage. Fat gives you energy and helps you feel satisfied/full. Healthy fats include avocados,
olive oil, nuts, nut butters and so many more.
6. Myth: Eating after a certain time will cause weight gain: This
is not true eating after a certain time WILL NOT cause weight gain. Actually
some people find a night snack, like an apple and some milk, helps them sleep
through the night better and not wake up hungry because it stabilizes blood
sugar overnight. I'm not saying you have to eat it right before bed or anything
but if you wanted a little something in the evening after dinner that is ok.
7. Healthy weight: The goal should never be to lose as much as possible, as fast
as possible by eating as little as possible. It is not sustainable and you will
yoyo back to where you started and it is in not way the healthy way to go.
There is no good reason that anyone needs to be at the very bottom of the healthy
weight range unless it is just where they naturally are. By naturally I mean
eating maintenance calories or more w/o excessive exercise and not gaining or losing, basically the set point for your body. Not very many people fall into that
category. In fact many people can be the same age and height but be two
different body types so that one end of the scale is healthy for one but not
the other. Everyone is unique. The best thing you can do is get your doctors
opinion in this matter. Plus it never hurts to get your health checked.
8. The aim should be to have a healthy strong body that will carry you for a lifetime.
I know I practically wrote a book but I hope you find some piece of it helpful. Good
luck and please be healthy and nourish your body because you deserve to be
nourished and loved in all ways. All the best.