Hello everyone,

I'm 24 years old and an avid athlete and have been most of my life. About a year ago I suffered an injury (foot) which prevented me from doing anything cardio oriented (or anything for that manner) for 6 months. I ballooned to 190 from a 5'7, 162lbs. I have lost 10 pounds so I am down to 180. I gained the weight in my stomach, obliques, and hips.

Unfortunately I have always been a 'hard loser, easy gainer'. I am looking to shed BODY FAT but especially around the areas I mentioned above.

I am back to running 30 minutes, 5 days a week and currently weight training 3 days a week plus playing an hour or two of some organized sport one day a week. However I am having trouble losing the weight.

Can anyone give me some advice on how to achieve this goal including a suggested diet, calorie intake, how much cardio, and weights, etc.

Again, my overall goal is to go from 180 to 160 and losing BODY FAT.

I would be very greatful for any advice anyone can give me.
I look forward to reading the postings.

Start reading the stickied threads.. start in nutrition, then go to on topic, and then exercise -it's a lot of information but each of your questions has an answer in one ofthose threads...

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Without knowing exactly what your weight training entails, it sounds like your exercise is in check. 3-5 days of cardio coupled with 2-3 days of weights is plenty.

If you're not realizing success with that... you're diet is off.

Are you male?

Are you tracking your calories?

If so, how?

What are you eating?

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I have a lowcarb / moderate protein diet. I include 2-3 servings of fruit and 3-4 servings of vegetables in this regime as well. I eat a low carb diet not only for the weight loss benefit but because my body does not respond well to wheat products (bloating, stomach pain, etc.)

I am a male by the way to answer a question to the post above.

Thanks for the replies too, keep'em coming.

1. What weight loss benefits associated to low carb?

2. You did not answer my questions about calories and tracking.

3. Don't start other threads asking the same exact questions.

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I don't track my calories. I just eat when I'm hungry and don't snack between meals.

As for low carb, when I eat a high carbohydrate meal I get an upset stomach. I have always been like that therefore the benefit from a diet low in carbs is feeling well.


Third, sorry about a second post, just was taking the advice of user maleficent and putting a post in another section. I misread his suggestion and thought he said post in nutrition and not read in nutrition.

I am also in the same boat.

I agree that sometimes pills could help burn your fat a little bit automatically for you. However, exercises, diet, etc.., are what I have been doing too recently. The problem is, if ever I stop a little bit, the fat comes back again, then execise/diet, lose weight, stop, fat again... It is a dreadful cycle almost for everybody fighting fat.

I am also continuing researching on this subject. I think if you are serious about weight loss you have to know something that really matters to you. There are some interesting findings about the weight loss recently. One is what I read from fat loss diets: what to eat to lose fat?

A medical doctor basically told us that it's what inside of our body that prevents us from losing weight permanently and effectively. I think we should read this one if weight matters to you.

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Maybe check and learn about calories. Since I eat more healthy I am more slim.

Good luck

Im not shoveling the first thing that comes into my face. I eat chicken, tuna, and eggs. I have a salad once a day with vinegar and oil, no other dressings. I eat very little cheese and saturated fat (other than 1 serving of peanut butter daily). Drink very little soda (only when Im sick or its the only option available) and have 2-3 drinks a week (red wine mostly). My carb intake is brown rice and I alott myself 1 piece of bread daily along with assorted fruits (2-3) servings.

I just don't know what else to do.....

Anymore advice keep it coming

Couple things you can try.

- Try drinking only water, ever, no excuses.

- Whatever you're eating now, eat slightly less of it, even if it's "healthy food".

- Change your workout up: instead of running for 30 minutes, run for 10 twice as fast then walk the remaining 20 on two of your cardio days.

- On your normal cardio days, instead of running for a set time, run for distances. Gradually increase that distance in half mile increments every other week or so (whatever works best for you).

- Make sure to get enough sleep every night.

- Last resort to breaking a plateau (and this has worked for me 3x now), take two weeks off the whole diet/exercise and just live life, eat what you want, when you want. I've never gone up more than water weight even during these periods so I dunno, its weird. But when I come back to my training it's like my body understands it has a new starting point and can now proceed to keep dropping fat. I was stuck at 190 literally for a month and a half while working out harder than ever and eating very healthy, it took a two week break for me start dropping again.

Thanks for the tips, I'll try some of those things you suggested

Ayurveda promotes using more fruits and green veggies, avoid too much salt, and avoid fat rich dairy products, meat and non-vegetarian foods. Use dry ginger, cinnamon, and black pepper (fat burners). Avoid rice and potatoes, but go with a wheat based cereal. Eat bitter gourd, and take honey as it mobilizes fat deposits (10 gms daily in hot water with 1 tsp of lemon juice). Try a lime/honey fast to keep energy levels up. Juice of half a lime, 1 tsp fresh honey in lukewarm water at regular intervals. Cabbage is touted for inhibiting the conversion of sugar and other carbs into fat. Eat raw or cooked. And, make your portions smaller.

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spam

Hey All,

Ive recently started the trim in 20 program from mysummerbody and it takes you through everything (even nutrition). I now feel like I have direction and something to follow.

Hope this helps.

An important things when comes about loosing weight is to be psychologically prepared for a great challenge. If you are not 100 % decided to make a lot of compromises than you have no chance to loose weight doesn't matter the method you choose.

But anyway thanks for the above tips......