Desperately need some help :(

rajwinder1982
rajwinder1982 Posts: 20
in Health and Weight Loss
For the past two months i have stayed the same weight wise. i have used the road map thing. calculated my bmr etc.

I am following the slimming world plan so eat lots of fruit and veg. i cant say i have been 100% every week as i have had dinner out a few times this month but have stayed within my calories.

I measured myself 3 weeks ago, and again today. i am exactly the same,

I go to the gym at least 4 times a week and do intense classes such as spin, body blast, tai bo. i walk about an hour on top of that for the commute to work.

I drink 2.5 litres of water a day.

I don't understand why my weight or measurements arent budging!

Replies

  • TavistockToad
    TavistockToad Posts: 35,719 Member
    eat your exercise calories back. you dont at the moment by the looks of your diary, so try it for a month and see what happens.
  • watergallagher
    watergallagher Posts: 232 Member
    6x200kcal meals no sugar no fat.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    6x200kcal meals no sugar no fat.

    why no fat?
  • fit4life1985
    fit4life1985 Posts: 23 Member
    I would suggest getting into strength training. All I see is you are doing cardio, which isn't enough in my opinion. I looked at your diary and it seems you are getting enough protein, but maybe reduce some carbs and replace those calories with healthy fats from sources such as salmon, fish oil, avocado, grass-fed beef, coconut oil etc.
  • rajwinder1982
    rajwinder1982 Posts: 20
    fit4life- i dug out some weights from the shed yesterday so can do some weight training in the evenings. what do you suggest?

    water- what do you suggest?

    Tavistock- when i eat back my calories i always gain weight.
  • fit4life1985
    fit4life1985 Posts: 23 Member
    I would suggest looking up a beginner full body strength training program online. Probably 2-3 sets of 12-15reps or so. Water...I say drink as much as you want. I don't see the need to limit it. With my current diet, I need to drink more than most ppl, but I'm taking in probably 6 to 8 litres a day. Working out fasted in the morning -- cardio or weights -- could also help if you can handle it. Have a coffee upon waking and have at er :). It will give you a little boost of energy and help increase the fat burning.
  • leoniciap
    leoniciap Posts: 1
    I had the same problem early last year until I stuck to my "Goal / Total calories" and not my "NET / Remaining calories" (ie: Daily Goal Calories: 1200, Total Calories intake: 1000). Today I earned 350 Exercise Calories but I do not add these calories to my "Daily Goal" cause if I do, I'm eating back the same calories I just burned to help me loose the extra body fat.

    It works, and it takes time and patience but I lost 20 pounds in 6 months. Don't Give up. :smile:

    ~Mercedes
  • rajwinder1982
    rajwinder1982 Posts: 20
    fit4life: I do try and fit some morning sessions in, i dont eat beforehand. but its a bit hard with a little one and work. I try and go to the gym every lunch time and do a 45 min class and i try to go to the gym at least once at the weekend.

    i do have a strong cup of black coffee 45 mins before my gym sessions.

    sometimes i drink 3-4litres of water, i rarely drink less than 2 litres.
  • rajwinder1982
    rajwinder1982 Posts: 20
    Leoni- thanks for that. i find if i eat back my exercise cals i always put on weight or if i am lucky i maintain so i try not to do that.

    my BMR cals are 1650 but i usually have 1500.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    Leoni- thanks for that. i find if i eat back my exercise cals i always put on weight or if i am lucky i maintain so i try not to do that.

    my BMR cals are 1650 but i usually have 1500.

    how long have you tried eating your exercise calories back for?
  • rajwinder1982
    rajwinder1982 Posts: 20
    i tried it for a few months before i reduced my cals again
  • rajwinder1982
    rajwinder1982 Posts: 20
    bump

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