95 days and Fustrated

Hard to give any advise without seeing your meal diary.

You sound like the perfect weight loss person by the way you eat and exercise. Wish I had advise but do suggest that you keep at it and to not get discouraged---do you feel healthy? If so then that is the main thing.

my only advice is too change up your workouts-you should never have a "routine" as the body will adapt.

I had the same problem as you. The first 7 months (from Dec. 2010 to July 2011) I lost 7 pounds (and gained 4 pounds back) and was strict with my eating like you but the weight was going nowhere. I had a thyroid test done and it said normal also, but eventually found out I DID have an underactive thyroid. Also, have your leptin and insulin levels checked. Those were my two biggest problems. If you have any kind of sugar issues, thyroid issues, etc. the results will be what you are experiencing. Start there and see if your doctor can get to the bottom of what's really going on with you. If you find out you do have any of these problems, the first thing I was told to do (by an MD) was to cut out eating all fruits. Also, A LOT of veggies are off limits such as sweet potatoes, regular potatoes, corn, brown/white rice, pasta, breads, etc. I know that others on here will say that natural sugar is okay, but for someone with sugar issues, they are not. Your body will see it as sugar no matter what type it is. It's important to get it out of the diet. Good luck to you. I really hope those are NOT your issues, and if so, I hope you get to the root of what is causing you to be stuck.

One last thought. Even if you are staying under calorie, it is very important not to eat processed foods. I realize you said you do most of your cooking at home so that's great, but be careful about how much you cook out of a box or can. Fresh and/or frozen is much better.

exact same here!!!

I keep well within my calories, even eat half of my exercise calories back and I am yo yo up and down with the same 6-7lbs that I lost in january

I work out 5x a week, drink plenty of water

I also since the new year cut out fizzy juice, chips, crisps anything that was bad for you. I cook 9 out of 10 meals from scratch using fresh whole foods. I drink 100% fresh orange with breakfast and a banana a day and try get 2-3 veg in my diner

Could really do with some tips

One that I am trying is upping my strength training, going from 1 x to 3x a week body pump and will be upping my weights on a regular basis, continuing with 2x spin and a body attack class

I do know that when you exercise and especially use your muscles that your muscles hold water to help repair themselves, so I'm holding onto that

Are you NETTING at least 1200 calories?? From what I see (didn't go back all that far), you aren't.

My advice is to NET 1200 calories (or 1300) for two solid weeks, whilst continuing the exercise, and then see if you've progressed...

How much do you have to lose? What is your current weight? Maybe you are at a good weight for your body.

I do know that when you exercise and especially use your muscles that your muscles hold water to help repair themselves, so I'm holding onto that

Yes, but you need to know when your muscles and body give up that fluid. If you weigh yourself at the wrong time, the scale will drive you nuts.

try sprint interval training., 3x a week. here's what each interval consists of:

(a) the sprint...10-20 seconds of pounding the pavement as fast as you can go, pushing from your rear end.

(b) the bodyweight exercise...I alternate upper body and lower body exercises, generally compound exercises, and do as many reps as you can immediately after the sprint. I usually start with decline push-ups...then jump squats...and work in burpees, jumping kickbacks, single legged squats, spiderman push-ups, and other goodies.

(c) the rest period...rest until your heart rate drops to 120-135.

repeat the above for 8-12 total intervals, using a different bodyweight exercise each time.

Here's some of my advice from personal experience, but everyone's different, so take it with a grain of salt. I have been doing this for 9 weeks and am now down 6.5 pounds. I spent about three weeks hovering around the -4 pound mark. I exercise 6 days a week doing both cardio and weights and usually burn about 500-700 calories a day. This week I decided to set my base calorie goal to my BMR and then on exercise eat over that by 200-300 calories.

I have found that since I exercise a lot, it all comes down to my diet. I am now in a healthy BMI range, so it's really hard to keep the scale budging in the right direction. I always see results through measurements before I see results on the scale. Before when I was stuck, I was eating a lot more processed foods and was not as good at counting calories. For instance, I'd constantly have a bite here or there of granola and log improperly, so that's a very high calorie food that adds up quickly without noticing. I have also paid more attention to sodium and sugar intake while increasing protein. Hope this helps...

Have you taken measurements? You could be losing fat but gaining muscle.

I agree with the above....but also if you have never tried "spike" days it might help. Be super good for 6 days in a row and then have one day of no logging and eating to your hearts content. It works for me :flowerforyou:

I'm feeling the same too. I do everything right and still nothing. In a little over a month, I'm still pretty much where I started. I extra frustrated this morning because I weight myself on Tuesday, 134.5, today 136. I was doing P90X for three weeks saw no difference, so this past weeks I've only been doing intense cardio, still nothing. I feel like crying!

Hard to give any advise without seeing your meal diary.

I opened my diary...keep in mind he numbers are a little screwed up from always changing my goal. Thank you

If you're always changing your goal, then that's probably why, you should try sticking to one goal.