how to get rid of fat

So, I've been working out everyday - I lift weights, and I run (2-3 times a week). Lately, I've just been lifting because I hurt my ankle. My biggest problem is that I can't seem to lose wieght or even drop a size!! I eat 1200-1300 (max) calories a day and track absolutely everything I eat. What more can I do? I'm not a diabetic but my doctor bput me on metformin because it might help some women ovulate. The only thing wrong with me is that I don't get my periods. To top it all off, the scale registers me at a whopping 160lbs. I've got plenty of umscle, I can feel it - especially in my thighs - but I can also feel the fat - and it's just awful. Luckily, my cholesterol levels are excellent, and other than weight I am in great health - but still fat. What can I do other than starve?

im no expert but it sounds to me that your either not eating enough (yes its possible to eat too little for effective weight loss ) or likely eating the wrong things.

What is your height?? and what would you average days food entail??

I'm 5ft 2in - and on an average day I'll have a protein shake for breakfast (46g protein, 280 cal, 2g fat), a variety of fruits and vegetables, chicken breast, maybe peanut butter, salads with balsamic vinegar, no sweetened beverages, no refined sugars or other carbohydrates

I'm 5ft 3 and i know ive been told i should be eating about 1,400 - 1,500 cals while im working out every day to losing weight.

1,200cals is the bare minimum a body needs to function for people with a sedatry lifestyle and your not sedatry.

While your working out you are probabally burning off too many of thoses cals and your body is stuggling to function effectively which means you metabalism etc isn't working as well as it could be to burn off the fat.

Another warning sign is the lack of period when your body can't function our periods are usually one of the first things to go, so it sounds to me like your simply burning off more calories than your getting and your body is shutting down everything it can to keep you alive.

Have you tried using the calc on this website to work out your daily burn??

you need to work out your daily burn - 500 cals off that and then eat a day the number remaining, i know it sounds daft but sometimes we need to eat more to lose wieght.

I do eat whole grain cereals - which is why, according to my doctor, my cholesterol levels are amazing. As far as PCOS goes - it makes weight loss difficult because there is insulin resistance; however, I am not insulin resistant. My fasting sugar levels were normal. I'm so frustrated!

I have enough trouble eating 1200 calories as it is - I get full so quickly, and I already eat every 3-4 hours. What else should I incorporate into my meal regimen? Where can I get an idea of what a 1400-1500 calorie menu looks like?

Original Post by ginawhite:

I have enough trouble eating 1200 calories as it is - I get full so quickly, and I already eat every 3-4 hours. What else should I incorporate into my meal regimen? Where can I get an idea of what a 1400-1500 calorie menu looks like?

I don't think you need to add a ton of food to increase your cals.  Just up your portion sizes a little bit across your day. If you are eating 1 slice of bread....eat 1 1/2. If you are eating 4 oz of protein on your salad eat 5 oz etc, add a bit more peanut butter etc......  200-300 cals isn't that much to make up.   Also, lack of appetite can be a sign that your body is trying to conserve fat because you are not eating enough.

Just as a comparison for you: I am 5'4" 134 lbs and 36 years old.  I eat around 1400 cals a day on my non-workout days. I eat around 1700 on my workout days and I am losing fat consistently.  Yes, you are shorter than me BUT you weigh more and you are almost definitely younger....so 1200 has got to be too low for you.  Try eating 1400 and see what happens.

I'll try it!! Thank you so much for your honest advice!

Also, if you're looking for a way to pack a couple hundred extra calories in your day, try drinking more milk or juice instead of only water.  Good luck!

Definately jack up your calories, your body thinks it needs everything that you're putting in now.  It's not hard to fix, got 2 weeks?

I'd increase to 1500 average a day, but don't worry about it too much.  You need to get more cardio in, maybe 45 to 60 mins a day.   If you are experiencing an injury, I suggest swimming, cycling - if possible, or upper arm repetitive machines (they have these at some gyms, it's like you're peddaling with your arms).  Break it up, do it all in the morning, it doesn't matter.

You may want to consider some flexibility work in your activity as well.  Pilates, yoga, stretching, anything is good.

Just relax - give it two weeks and you'll learn so much more about your body!

You're doing so well :)

I disagree w/ the increase in cardio. Increase your weight lifting and try adding some sprints to your runs.  Too much cardio will interfere with your muscle development leaving you skinny-fat.   High intensity intervals are better than long drawn out 60 minute cardio sessions.

I disagree with the increase cardio as well.

Lift heavier if you can.

Higher intensity for cardio but for shorter times is the way to go.

Yes increase calories.

~H~

I would have to agree with all of the above- not to mention, i had the exact same problem.. Working out, heavy weight lifting with minimum of 5 days/wk cardio- i was eating around 1200-1400 cals/day.. wasn't dropping any weight. As a matter of fact, my jeans were getting bigger!! I wanted to strangle something :) anyhow- it was obvious, atleast now, that i was storing fat for energy- also, my metabolism was "crapping out!".. In order to speed up the metabolism and start burning fat i increased my calories to 1500-1700/day with an occasional "cheat" day.. Now i say "cheat" NOT "binge"- big difference. One thing to remember- when you do increase you caloric intake, you may (dont freak out!) gain a few pounds.. its only your body readjusting to its "normal" requirements.. it may take a a week or two- maybe even three, for your metabolism to speed and start shedding fat. it may be torture at first, but dont give in to the few lbs you may gain- it is well worth it!!

Continue eating clean. Weights is essential- muscle burns fat more effectively (and longterm) than a 30 min cardio session.

Youre doing all the right things, just increase your calories and dont get discouraged the first week or so!

Feel free to write me anytime- ive been through it!!!

Tara

First I would go to a local gym and find out your body fat percentage, make sure you ask them what is considered healthy, low, high for your age group. And if you have stopped doing cardio all together, you do need some in there and a great way is swimming ir cycling. Swimming takes all pressure off your joints and it is a full body workout beacause you have resistance from every angle. If you aren't a great swimmer just try running from one side to the other or grab a kick board and flutter kick from one side to the other. I was a swimmer in high school, it helped keep me in great shape.

oooooo! one more thing! On your work-out days, definitely consider increasing your calories by a few hundred, 100-300.. depending on how intense your workout was.. last thing you want to do is burn muscle.. this can also slow down your metabolism. just a thought!

T