-female, 30 yrs old
-5'5" - currently at 170lbs, was at 185lbs 3 months ago (target is 150lbs...for now)
-currently at 40% body fat, was at 42% when I started
-Consuming 1200-1500 calories a day - healthy foods (whole grains, veggies, lean protein)
-30-45 minutes of cardio 5 days a week, burning 200-350 cals. per workout (usually walk/jog on the treadmill or eliptical)
-30 mins. of light to moderate weight training 3-4 days a week

I have stopped losing weight even though I have increased cardio intensity and time. I haven't lost any weight in about 3 weeks. I am eating good and working out religiously but seem to have hit the wall.

Do I need to do more weight training or less weight and more reps? I am pretty strong so I use a good amount of weight. Should I push cardio to 1 hr 5 days a week?

I don't think I can't eat any less than what I am eating now. I am also concerned because my body fat% is not going down.

I feel like I am doing all the right things with little or no results. I would appreciate some HARSH TRUTH and a little advice. Thanks.

Well the first thing I notice is your calories are to low, your body fat% is high, you don't do any weight training. Basically this means you are burning into muscle and water and not losing much fat.

I want to let you know that your method is very common and your "problem" is very common. It has a simple fix, however I need to know the following.

How accurate are you with counting your calories?
Is 3 months the amount of time you have been in a caloric cut?
Have you taken any breaks from this cut?
List a days normal diet in detail meal to meal.

Added note: What part of NC you in, just noticed that?

First of all I agree that your calorie count is to low. Keep in mind that your body is programed to prevent you from starving to death. You have to figure out what your basal metabolic rate is (how many calories that your body burns every day at rest). By your stats and years of experience I would guess your BMR at aroud 2600 calories. That means that you must consume more than 2600 calories (if in fact that number is acurate) but less than the number of calories that you burn with activity. This will keep your body out of "starvation mode". There are several other factors that must be addressed when embarking on a real weight-loss program. Make sure that you are eating real whole organic foods. How many meals are you eating each day? How much water are you drinking? You should really seek the help of a "qualified" medical doctor to assist you in measuring the following:

1. Stress (huge factor)(measure stress hormones)
2. Food intollerances/allergies (3 week elimination diet)
3. Hormonal imbalances (advanced blood testing)
4. Nutritional deficiencies (Spectra-Cell functional testing)
5. Toxins (Detox)
6. Gut health (digestive enzymes)
7. Liver health

I recommend taking a week off from HARD cardio.. eat around 2000 calories 6 times a day.. take vitamin b.. its a metabolism booster... eat small amounts of fat also with your lunch.. this fat i forgot why mentioned in my anatomy and phys class / nutrition.. but small amounts of fat.. is good for you..

p.s. eat protein before and after your workout... before your workout eat it with light complex carbs.. afterwors just eat a can of tuna or two.. this way you retain your muscle as best as possible. it's what im doing... and it seems to work

also.. you're body needs a break after a while.. I don't know if its ever happened to you.. but when you take a couple of days off.. you seem like you look better than when you were working out.. let your body adjust to not working so hard.. and then hit it with some some more ( yet differnt ) types of cardio..

the human body adjusts to what you throw at it.. so if you do the same types of workouts all the time.. you're body is gonna be like.. meh.. been there done that.. no sweat.. i recommend swimming.. its pretty much amazing

I am due for a physical anyway so I can get tests soon. Should I ask for special testing or general weigh loss assessment?

How accurate are you with counting your calories? - very, probably more on the 1500 end
Is 3 months the amount of time you have been in a caloric cut? - yes
Have you taken any breaks from this cut? - no
List a days normal diet in detail meal to meal.
breakfast - Kashi bar (Honey Almond Flaxs) or whole grain toast, 1 orange or apple
snack - low sugar, low fat yogurt
lunch, small turkey sand. on whole wheat, no cheese, lite mayo
snack - handful of almonds or banana
dinner - grilled chicken breast or baked fish, 11/2 cups of steamed veggies, 1/2 cup of brown rice
snack - 1/2 cup dry cereal (Honey Bunches of Oats with almonds)

I would love to know the simple fix! I am in Wilmington, NC. Thanks