I need help. I'm a 25 yr old male and weigh around 246lb. Now since about May 1st I started working out.
I do 45 Min of cardio 4 days a week and do 45 min of weightlifting 3 days a week. 4 days if you include ab
work. The first month a lost around 10lbs. I went from 257 to around 246. Since about june 25th my weight has not
changed and fluctuates between 245 - 248. I haven't changed my diet and I even do cardio now at a more intense
pace. When I lift I do Bi's, tri's and Back on monday, legs, shoulders forearms on tues, chest on wend, and abs thurs.
I do 45 min of cardio with that every mon-thurs. I play tennis too on the weekends when I can. My diet consist maybe
of 2000 if that. Im confused why I'm not losing anymore weight. I did measurements as well and nothing has changed.
Im getting very frustrated and don't know what to do. Anyone have any advice?

Everyone selects a diet for yourself. Perhaps, you chose not quite, what suits your needs.
You met the dietician?

Hi there,
I don't pretend that I know what is happening, but if you are eating only 2000 calories a day and getting all that exercise and nothing is happening, it sounds like there is a problem. Either, as Pavel said, you are not eating the right things for you, or perhaps you are underestimating your calories, or maybe you need to reduce your calories more. These are the obvious things to check.

I am no expert, but I am a nursing student and have studied quite a bit about some common problems. One thought that occurs to me is that you might want to have your thyroid checked if none of these explanations is making sense for you. If it is underfunctioning, it could explain why you are not losing. Are you tired a lot? Thirsty? Stressed? Sleeping okay? What other kinds of things are you feeling? It could be many things. If you have some other things that are not going so well with your body, it might be worth it to go and see a doctor.

I'd love to hear more about what is happening with you, and in the meantime, I wish you very good luck in figuring out what your plateau is caused by and getting through it.
Take care,
Rachel

If it were possible to live on 2000 calories and do exercise and still not loose weight scientists all over the world would want you.
Either, you have been not weighing and measureing the foods you eat (recheck packets and similar), or, you've only been doing it a week or two and are expecting super fast results.

Not enough calories, IMO.

Facts in a second, but at 5'9" I lost from 195 to 175 on 2600+ calories a day the last time I was here. Doing about like you. 45-60 minutes of exercise 5 days a week, weights and cardio balanced. And I honestly think you need to up it from "no more than 2000 if even that" to "securely in the lower 2000s on all days"

Here are some calculators for you to check out, maybe hard math helps.

BMR Calculator
Basal Metabolic Rate : Calculators : Discovery Health
Basal Metabolic Rate (BMR) Calculator - Muscle & Strength

They will tell you what your BMR is. That's your basal metabolic rate, and it is - in a nutshell - how many calories you need at rest.....or laying around all day.

Then you want to figure out your activity level to obtain your actual calories burned based off of activity levels (if the calculator you used did not include this)

Caloric Needs - How to Calculate Your Caloric Needs

Your goal is to cut 500 from this number and then induce another 500 calorie deficit (or more) per day through exercise. IMO your best bet is to not include your actual exercise in your activity levels so they are not already factored in. Otherwise you want to cut 1000 cals a day from your figures.

Shorter people burn less calories so I ran your numbers for you as a guy of only 5' BTW. 2200 just lounging around. Light activity such as cutting the grass, standing at work, housework, etc adds to that. 20 percent if you aren't a total layabout. 2200 x 1.2 = 2640 - 500 = 2140. Wow, huh, nearly 2200 cals to lose weight. And that's assuming you ONLY do 500 cals worth of exercise. Anything more will lose more than 2 pounds per week and a whole lot more will demand more nutrition.

Good rule of thumb, btw, is one mile of movement=your bodyweight in calories burned. So if you go over 2 miles in 45 minutes (hint, really easy to do) then you are burning over 500 cals in theory.

Also, we don't know the composition of your diet. 2000 cals MIGHT be enough for you, though I doubt it, but if it's not a CLEAN 2k it's going to be detrimental to your progress.

Finally, where all did you measure yourself? Normally I'd say you were getting the benefits of starting a regimen from a deconditioned state (e.g. building muscle as quick as losing weight) but a proper set of tape measurements should have picked up on that.

Well you are doing alot of cardio, maybe you are losing the weight but it's gaining back from the muscle because you work out a lot. It is probably stabilzing you.



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"Edison failed 10, 000 times before he made the electric light. Do not be discouraged if you fail a few times."
Weight Loss journey began: January 2009 - Weight Loss to date: 24lbs
Currently on the my30daysdiet and loving it! Working out 4 times a week.