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Anyone in their last 20 lbs? Help!!!

savimal
savimal Posts: 37
edited September 2024 in Health and Weight Loss
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

Replies

  • hamiltonba
    hamiltonba Posts: 474 Member
    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
    12by311 Posts: 1,716 Member
    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
    lesley1981 Posts: 329 Member
    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
    iplayoutside19 Posts: 2,304 Member
    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
    savimal Posts: 37
    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
    savimal Posts: 37


    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
    Mistina7970 Posts: 1
    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
    savimal Posts: 37

    )

    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. :smile:
  • iplayoutside19
    iplayoutside19 Posts: 2,304 Member
    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
    savimal Posts: 37
    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.
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