What am I doing wrong?? I go to the gym EVERY day for at least an hour. I do cardio for 20-30 minutes doing fast walking combined with jogging. Then I do the weight machines. Meanwhile, I still am following my diet plan consisting of whole grains, vegetables, fruits and non fat dairy. The scale is not moving... still at 190. Some days it looks like its on 189-188. Does anyone have any ideas why I'm not losing anymore.... I've been at a standstill now for 5 weeks.

well if your not losing then you have to go about changing somethign ethier with your diet or with your gym routine.......

How many calories a day are you consuming - just because you're eating healthy, doesnt mean you're in a reasonble calorie range...

how long have you been eating at this range?
How long has it been since the scale moved?

Is there a change in measurements?

How many calories a day are you consuming - just because you're eating healthy, doesnt mean you're in a reasonble calorie range...

Mal can you elaborate on this?
I'm sort of in the same category.
My caloric intake is around 1500 a day and I eat no fat (other than nuts).
I bust my butt with cardio & weights too.
I feel like those people on the Biggest Loser who lose only 1 lb. Frustration!

Thanks for your feedback. I don't really "count" calories anymore.

Breakfast: I have coffee with fat free creamer & 1 splenda (I'm not usually very hungry in the a.m.)

Lunch: Whole wheat pita pocket topped with 2 tbsp. jarred Traditional sauce, 1/2 can mushrooms, 1/4 roasted red pepper, 1/4 of a sm. onion, 1/2 c. spinach and topped off with about 2 oz. fat free mozzerella cheese.

OR 3 egg whites with salsa in a whole wheat fat free tortilla

Snack: apple or banana, Boca burger with 2 slices whole wheat bread & small amount of fat free mayo

AFTER workout: Protein shake (2 gram fat, low carb)

Dinner: whole wheat pasta with jarred Traditional sauce and 1 tbsp parmasan cheese

Snack: apple or banana, mint tea, cheerios or low fat grain cereal with skim milk

This is my average diet... there are some days I will eat some chicken or fish cooked in Pam spray and lemon juice.

I don't take measurements usually, but I have noticed that my clothes are getting loose, and some shorts that did not fit me 6 weeks ago, now actually fit. I am not sure if its a muscle gaining thing or what... it just seems like the scale should have moved with all this exercising. I have been exercising 3months now on a daily basis, maybe I should see more of a drop in weight.

If you don't count calories, there's no real way to know for fact where you stand in terms of energy balance.

Calories = energy

We must be in an energetic deficit in order to lose weight

Energetic deficit = more calories out than in

So, in a nutshell.... if you are exercising like a madman, yet, still eating too much energy, you won't lose wieght.

Yes, healthy foods are not as calorically dense, but that doesn't mean you can't overeat said foods.

I did change my workout routine, I added jogging and hiking into my treadmill time. Should I be doing more cardio?

Steve pretty much said it succintly - and my life for the past 10-15 years backed it up - just because you're eating healthy - doesn't mean you can't overeat on calories.

1500 calories for your current weight and activity level, in my mind is low... I'd probably go up a little bit... and allow your metabolism to recharge a bit.. for lack of a more technical term...

Fat isnt a bad thing... saturated fat, yes, but reguar fats, no... your skin and hair appreciate a bit of fat i nyour diet...

Thanks Steve. I have been following the Ornish diet, where if you follow his diet, then you don't need to count calories. Maybe I should reread the book again.

Yes, healthy foods are not as calorically dense, but that doesn't mean you can't overeat said foods.

What if one doesn't overeat non calorically dense food (It is real hard to over eat on raw veggies) and still has this problem?

I get my fats from nuts, I can't really do more than that b'cause of my gall bladder.

I really don't know what else to eat to up my calories. Any suggestions ??

I'd ask to see exactly what they're eating.

If it turned out that they really should be in a caloric deficit at the stated intake, one of two things remains a possiblity:

1. Something is going on with the individual medically

2. They are incorrect about their intake. I'd say dishonest but I've met many very good people that a) have trouble actually tracking their intake or b) lie to themselves.

Yea, it's hard to overeat on veggies. But most aren't eating only veggies.

I believe that you're a veggiesaur... so I'd go wtih grains or beans... bulgur, quinoa etc..

I upped my beans already, that was the only thing I thought of. Thanks for the suggestions.