I currently weigh 265 pounds, in january of this year I weighed 297. I lost a good 15-20 pounds in the first month of dieting, at that point I added in a rigorous exercise program including high intensity cardio and weight lifting. The weight loss slowed down considerably, partly because for a month I wasn’t doing as well on my diet. It’s now been 3 months and I’ve lost a little over 30 pounds, though I will say only 2 of those months was I doing a good job, so I lose about 15 pounds a month.
This past week I’ve bungeed around 265, I MAY have lost a pound or two but since I weigh myself more often than I probably should (once in the morning and once at night to get a handle on the natural weight fluctuations of my body) I get frustrated with the lack of forward progress.
I work out 6-7 days a week for at LEAST an hour, more often than not 90 minutes. I can tell that I’m making progress in my health as I’m slimming down and the weights I lift get bigger and bigger, but I just don’t see the scale move as much as I’d like. I know I’m probably losing fat and gaining muscle but I’d still like to see the scales move a little more. I eat 1600-1800 calories a day.
Is there anything I can do to make the scale move a little faster?
You’re doing well - don’t give up!
Well done on cardio and weights, this will speed up your fat loss.
However, you must appreciate that by lifting weights you are putting your body in an anabolic state i.e. you will produce extra muscle. Since muscle weighs more than fat, this could be the reason why the scales are not moving as much as you like. Despite the fact you are losing "x" amount of fat, you are producing "y" amount of muscle.
Perhaps stick to low intensity weight lifting (high reps, low weight) and mix your cardio up, rowing and running are especially good.
You say you are eating 1600-1800 calories per day, these need to be low simple carbs and high in protein and fats. Take a look at your diet and see if this is the case, and try and split your daily calorie intake into 6 portions throughout the day to maintain your metabolic rate. An example day:
Breakfast: 150g low-fat yoghurt, banana, 40g bran flakes & green tea
Snack: Apple
Lunch: Tuna salad with brown rice (70g)
Snack: Celery w/ 50g low fat cheese
Dinner: 130g baked salmon, 1 sweet potato, 75g garden peas, 2 scoops sorbet with raspberries.
Good luck!
April 26th, 2010 at 10:38 am
You’re doing well - don’t give up!
Well done on cardio and weights, this will speed up your fat loss.
However, you must appreciate that by lifting weights you are putting your body in an anabolic state i.e. you will produce extra muscle. Since muscle weighs more than fat, this could be the reason why the scales are not moving as much as you like. Despite the fact you are losing "x" amount of fat, you are producing "y" amount of muscle.
Perhaps stick to low intensity weight lifting (high reps, low weight) and mix your cardio up, rowing and running are especially good.
You say you are eating 1600-1800 calories per day, these need to be low simple carbs and high in protein and fats. Take a look at your diet and see if this is the case, and try and split your daily calorie intake into 6 portions throughout the day to maintain your metabolic rate. An example day:
Breakfast: 150g low-fat yoghurt, banana, 40g bran flakes & green tea
Snack: Apple
Lunch: Tuna salad with brown rice (70g)
Snack: Celery w/ 50g low fat cheese
Dinner: 130g baked salmon, 1 sweet potato, 75g garden peas, 2 scoops sorbet with raspberries.
Good luck!
References :
Degree