Anyone in their last 20 lbs? Help!!!

savimal

I have been trying to lose my last 20 lbs for over an year now. Although I started on a fitness program seriously only December 2010. So in 3 months, I seem to have lost 4-5 lbs 2% body fat and one or two inches off my hips waist, chest and arms

But I still think it is a struggle. Like in the last 2 weeks. there were some changes in my measurements, not my weight, but not as much as I hoped. I hope I was not setting unrealistic goals in thinking I will lose an inch a month or 3-5 lbs a month. But I am not really making that number

Here is what I have been doing.
- 4-5 times of cardio a week
-2 times of strength training with a personal trainer every week
-Staying within my calorie limit 5 out of 7 days. 2 days a week I cycle my calories, by 200 or 300 calories, just to keep my body surprised
-Trying to stick to 55% carbs, 30% protein 15% fat. On most days I succeed

So anything I should be changing here?

If anyone has gone through this or if you are currently , please post your thoughts to this thread.

I would love to hear from people who are or have been through the struggle of shedding the last few pounds.

Thanks in advance

hamiltonba

Unfortunately, when you are looking at losing your last few pounds, you need to make sure you are eating correctly. If 2 of the days you are not staying within your calories - that might be the issue. Also, I lift weights 3 times a week....What does your trainer say?

12by311

Yes...I'm actually on my last 12 or so lbs. I just upped my calories this past week for my goal to be losing 1/2 lb a week. The scale hadn't moved in forever eating 1200-1500 cals for weeks and it finally did after I upped my cals to 1670! I lost 1/2 lb this week.

The closer you get to a healthy weight, the more calories you probably need to be eating...and the slower the process becomes.

How many calories are you eating per day?

lesley1981

I'm in the same boat! I have around 8lbs to go at the minute, and I seem to be going up and down 2lbs every few weeks!

I read somewhere that I should try to increase my calorie goal, which I have done (albeit by 150 cals a day) and I did manage to lose another 1lb last week! I have also introduced new exercise to my weekly routine... I was just walking until recently, and have started doing an aerobics dvd which I'm aiming to do at least 4 times a week.

I've almost given up on the weight thing and tried to focus on toning at this point to see how that goes, and I'm thinking about upping my calories again...

iplayoutside19

I have been trying to lose my last 20 lbs for over an year now. Although I started on a fitness program seriously only December 2010. So in 3 months, I seem to have lost 4-5 lbs 2% body fat

Based on my last body fat percentage test I have 20 lbs to go also. I will not be retested until May. If I improve my body comp by 2% in three months I would be ecstatic. I'm not all that concerned about the weight anymore. (but for some reason I will occasionally step on the scale)

Couple things I would change based on what you told us.

-Cut back to 1 day of going over your calories
-Cut one day of cardio and add a day of strength training. Make sure you are honestly challenging yourself during ST.
-Use one of your cardio days as High Intensity Interval Training, or HIIT. There are a million programs that use this concept. Find one that works for you.


It took me a while to get my mind around this too. But you're not going to be dropping significant weight like when you first started. I dropped as much as 6 lbs a week when I began. I'm not sure I'll drop 6 lbs before Memorial Day.

savimal

Unfortunately, when you are looking at losing your last few pounds, you need to make sure you are eating correctly. If 2 of the days you are not staying within your calories - that might be the issue. Also, I lift weights 3 times a week....What does your trainer say?

Thanks for your response. Ya I probably should do what you are suggesting regarding the diet and weights. My trainer seems to think he needs to take a closer look at my fitness diary this week to see if anything can change there. He recommended adding more fiber to my diet.

savimal

How many calories are you eating per day?

I am trying to net out my calories to 1200 every day. (Calories eaten minus Exercise), To tell you the truth, I feel so full on a few days, that I may be 100 calories under. Not sure if that is the culprit. Should I eat all my calories whether I am hungry or not?

Mistina7970

I have read that its best to keep your carbs at close to an equal amount with protein. 55% carbs is too high for weight loss.
40% carbs & protein and 20% healthy fats may do the trick!

savimal

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Couple things I would change based on what you told us.

-Cut back to 1 day of going over your calories
-Cut one day of cardio and add a day of strength training. Make sure you are honestly challenging yourself during ST.
-Use one of your cardio days as High Intensity Interval Training, or HIIT. There are a million programs that use this concept. Find one that works for you.

Thank you for all your suggestions. Sorry I missed it out in my post, but 2-3 out of 5 cardio per week I do HIIT and I keep challenging myself to run the fastest I can on the incline that challenges me the most. I have also recently incorporated 12 minute mile runs on the treadmill. I also pay attention to varying my workouts through out the week.

As far as Strength training goes, I can assure you that my trainer beats the hell out of me in 30 mins. I can surely say its more than challenging, but that is only 2 times a week and I am usually a little sore the day after. I step on the treadmill the next day, no matter what.

May be I should squeeze in one more strength training session like you are suggesting.

As far as the diet goes, I will be doing exactly that. Although I am not sure now if I have not set the right calorie goal for myself. May be I will need to tweak it here and there every week and see what works.

I wish you very good luck on your weight loss goal and it is very reassuring to see that I am not alone.

iplayoutside19

I have read that its best to keep your carbs at close to an equal amount with protein. 55% carbs is too high for weight loss.
40% carbs & protein and 20% healthy fats may do the trick!

This is the only other thing I would suggest.

savimal

I have read that its best to keep your carbs at close to an equal amount with protein. 55% carbs is too high for weight loss.
40% carbs & protein and 20% healthy fats may do the trick!

This is the only other thing I would suggest.

I actually tried the ratio you suggested today. It did go pretty well. Although I am not too sure I will be able to keep this up every day of the week, given I am a big time rice lover. But if it does work I dont see why I should not stay away from rice, even if it is brown rice atleast 5 days a week. Thanks for this suggestion again.