Tips for extra fat loss?
I'm a 26 year old female and am having trouble with fat loss. I started in January at 166 pounds and I am 5'5". I currently weigh 150.5 pounds and my BMI is right at 25. I strength train twice a week with a personal trainer and I know that I probably have a high lean body mass relative to body fat so the BMI calculator may not as accurate since it doesn't take into account muscle mass. My ultimate goal is 135, but I'm not as worried about the weight...more about inches and fat loss. I work out doing various cardio activities and try to eat right ~ 1500 cal/day (weekends sometimes more).
I am an hourglass shape and have ample breast, hip, butt, and thighs. However, I'm frustrated that the fat from my boobs, hips, butt, and thighs don't seem to be budging. I'm noticing results in my arms, shoulders, back, and waist, but the rest is still pretty much the same size.
I do work out doing interval training as well and am still not noticing the fat loss. What else can I do?!
This is just a possibility...you may not be consuming enough calories. What kind of foods do you eat, do you get enough protein?
Especially on days I strength train, I usually am getting around 70g of protein. I don't eat too much meat, usually some lean turkey or boneless, skinless chicken breast, eggs, some light cheese, and some nuts for protein. I get plenty of fiber, and eat a good amount of fruits and veggies.
I could up the calories...my experience has been that the days I eat lower calories seem to be days the scale goes down. Could just be something in my head, placebo effect, maybe?
I have similar stats, lindseyf (26f/5'6/150)...except I've been on this carnival ride for over a year and continue to lose and gain the same 5 pounds. I've tried everything - working out 5-6 times a week, weights and HIIT; eating any calorie combo from 1300 a day to 2000 a day... with no joy.
My husband has been overseas for the last 5 weeks and I started a new job... which means I'm eating significantly less and not working out at all (except for the occasional yoga session). So on roughly 1600 calories a day and NO exercise, I'm losing a little. It's serisouly slow, to the point of being unnoticable, but it's happening.
So I don't know... maybe just quit working out and just eat normal.
You'll want to make sure that what you are losing is not your lean muscle mass. You can insure that you are losing fat by eating your maintenance level of calories and creating your calorie deficit strictly from your workouts. With your level of fitness, you may need to eat more to break your plateau. Check with your trainer first of course.
Also, do you have an idea of how much lean body mass you have? If your trainer has a Tanita scale, he should be able to let you know that. Most fitness experts recommend at least 1g of protein for every pound of fat free mass.
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