I just don't get it :(

Find your calories where at least you dont pick up weight, -500 calories and work from there if still nothing is working cut another abit of calories.

Try to exercise at least 3 times a week (Muscle mass helps burning calories)

Drink lots of water and stay eating healthy.

You will see results come and whats happening to me is that Im finally seeing such great results that I feel bad to eat bad food as im working so hard to lose it all. With that being said it took me a while to reach this point

Never give up if it is what you want.

This is supposed to be lifestyle change, don't deprive yourself of food you love! Learn to fit things into your calorie allowance.

Exercise is important for health and toning but not so important for weigtloss. Try working on your diet first without the pressure of exercise, start to add that in once you start losing!

You have to remember this is a long haul thing, it won't happen overnight. I've been here two years and have only lost as much as some people lose in 6months to a year! I'm trying not to rush it, it helps keep the weight off.

Sometimes drinking water before meals helps. Medications play a large role. Believe me, if the side effects shows up something like, may cause weight change, it definitely does. Some medications actually makes you loose weight, suppresses your appetite is a plus. Most of my Rx's have caused weight gain. Exercise has to be combined with my weight loss program, no exercise, no weight loss happens. Adjust your diet periodically to determine the foods you eat. Muscle burns fat cells, weight strengthening helps. Best of luck to you and to me.

The steps to losing weight:

1) Find your TDEE. There are numerous TDEE calculators over the internet. Use about 5 of them and take an average from them. Make sure you're 100% honest with them or the results won't help you.

2) Subtract a reasonable deficit from this average. About 300-500 calories. You do not want to give yourself too much of a deficit otherwise you will be causing yourself more harm than good. You will be surprised at how much you can eat whilst being on a "diet". Remember, this is a marathon, not a sprint. Nobody has successfully lost weight by trying to find a quick and easy road.

3) Make sure you reach your macro goals. Use this calculator to help you with your macros: http://iifym.com/iifym-calculator/ (You can also use this as one of your TDEE calculators)

4) Try some low intensity or HIIT cardio routines. For low intensity, walk on a treadmill with a 10% incline at about 3.5kmh for 30-40 minutes. For some HIIT cardio, either on a treadmill or outside walk for 1 minute, then run for 1 minute. Do this for 10-15 minutes.

5) Start lifting weights. There are numerous programs out there for BOTH genders, not just men. A good one if you don't want to lift weights 5-6 times a week is the 5x5 Program. NOTE: LIFTING WEIGHTS WILL NOT MAKE YOU "BULKY" OR LOOK LIKE A MAN. YOU ARE NOT CONSUMING ENOUGH CALORIES TO PUT ON SIGNIFICANT MASS NOR DO YOU HAVE THE TESTOSTERONE LEVELS TO BUILD LARGE MUSCLES.

6) Rest. Get plenty of sleep each night to allow your body to recover from exercise.

7) Last but not least. DO NOT GO BY SCALES. This will be your biggest de-motivator. Instead use a tape measure and measure yourself - Re-measure yourself every month. Take photos of yourself every 2 weeks - a month. This is a MUCH better way at tracking your progress. Weight doesn't matter when it comes to appearance. What matters is your body fat % and how you look and feel.

That's all there is too it. If you're dedicated enough, eat properly and exercise where you're pushing yourself the fat will melt off.

Hi - I feel at a loss for being able to help someone who is at a lower rate, its harder for a smaller person with only a few pounds to lose than someone large like me, but i hope to one day get there.

From your diary, you have some foods that I have never seen, so i dont know anything about them, however, if they are not fresh foods, and are processed foods, then that may be the key.

I find that when i made a homemade beef stew, with food from the fruit and veg aisle, and meat from the meat aisle, that seems to work out best. its when i eat the food that is in the middle aisles of the grocery that cause trouble, except if they are low sodium.

maybe you could eat more fresh foods, like fresh fruit, or frozen vegetables if not too much sodium, as this seems to be the key for me.,, and maybe for you.

Look at labels - some processed food has way too much sodium and sugars and fats and preservatives added.. these seem to be not as good for us for weight loss.

maybe you could tweak your food choices and make more homemade food with fresh ingredients. I think you would have better success.

If you are cutting calories, and you are measuring; then I strongly suggest exercise! Cardio will burn calories and jump up the metabolism. I also love that you are looking at weight lifting! Muscle burns calories! The more you have the more you will burn! Be sure to be safe while doing so and pay attention to form. Really pay attention to which muscles are working for each exercise as that will help you keep correct form. You'll get this hunny, persistence does pay off!!

The steps to losing weight:


6) Rest. Get plenty of sleep each night to allow your body to recover from exercise.

7) Last but not least. DO NOT GO BY SCALES. This will be your biggest de-motivator. Instead use a tape measure and measure yourself - Re-measure yourself every month. Take photos of yourself every 2 weeks - a month. This is a MUCH better way at tracking your progress. Weight doesn't matter when it comes to appearance. What matters is your body fat % and how you look and feel.

That's all there is too it. If you're dedicated enough, eat properly and exercise where you're pushing yourself the fat will melt off.

^^^^this^^^^

I have been actively trying to lose weight for over 18 months. I have *only* lost 37lbs, despite busting but in the gym ( about 10 hours a week), and even using a trainer the last 6-7 months.

#7 is the most important statement, and it took me a LONG time to really take it to heart. My first trainer, bless his heart, regularly pounded it into my head.

Over the last 5 years or so my weight has gone up and down....But I happen to have taken pictures along the way.


0120100909 by crochetmom2010, on Flickr


IMG00856-20121123-0837 by crochetmom2010, on Flickr


march and april 2013 by crochetmom2010, on Flickr

I am wearing the same shirt in all 3 of these pictures. I am also 194-196 lbs in ALL the pictures. I do need to lose another 35-40lbs to get into a healthy weight range, but I know with the muscles I have, I can be a little heavier and still look good. For me, the most important thing is my clothing size goal--I want to be a size 8 ( right now I am in a 14).