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Old 07-31-2010, 10:28 PM   #8 (permalink)
FitDay Member
Join Date: Apr 2010
Posts: 206
Default Cardio to jump-start your weight loss

Originally Posted by elderwanda View Post
First of all, I apologize for how long this got.

I've got about 30 pounds to lose, and can't seem to lose any of it.

I'm 5' 2", 43 years old, and every ounce of that extra fat is around my middle. (I'm female)

I decided a while ago that I would focus on losing fat and not muscle. I've always been a fairly weak, nonmuscular person, and when I started logging in my food and seeing that I normally ate about 10 to 20 grams of protein per day, that explained a lot.

So, I made a goal to lose about a pound a week, which Fit Day says I should be able to do if I eat 1630 calories per day. I'm making sure to get at least 100 grams of protein per day, which has been a big change. Three days a week, I'm doing strength training exercises, like push-ups, pull-ups (modified), and squats. I'm working hard, but I assume I'm not burning a huge amount of calories there, simply because I'm not using much weight. (It's a lot for me, because I'm not very strong, but pound-wise, not much at all.)

I don't have an official plan for cardio, but I jog in place here and there when the mood strikes, and try to keep my body moving.

Well, all this has been great. I've found that sticking to 1630 calories is a bit of a challenge, but I'm only going over by a bit. I've been weighing all of my food, and logging every gram. My daily average is 1650.

The problem is, I haven't lost any weight after a month of doing this. As far as I can tell, my measurement haven't gotten smaller. I feel stronger, and I'm sure I must have gained some muscle, but I can't imagine that I've three or four pounds of muscle. It's not like I'm deadlifting 400 pounds at a time.

I'm okay with losing fat slowly, but I don't want to keep with what I'm doing if I'm not losing any fat at all. Half a pound per week is fine. Nothing per week is not fine. My 37 inch waist puts me in the "health risk" category, and I want to get rid of it.

Do I really need to eat less in order to lose fat? I know a lot of you are doing fine on 1200 calories, but I just can't manage that. If I eat less than I'm eating now, then every ounce of energy goes into trying to resist the urge to eat. If 1650 cal/day is what I need to maintain my "health risk" weight, that really sucks!

What else can I do? Oh yes, I'm drinking tons of water. And I don't tend to get premenstrual symptoms, like water gain, so I doubt if that comes into play.



It sounds like the only thing you're not working hard at is cardio...which may be exactly what you need to lose the fat. Try working more cardio into your days. And keep in mind that cardio doesn't necessarily need to have you huffing and puffing and exhausted. The best exercise to lose weight will make you breath deeply (slightly out of breath), but won't have you gasping for air. To lose weight, the muscles need to be getting enogh oxygen during exercise, otherwise they just burn sugars.

Depending on how fit you are now, walking could be enough to get your heart pumping and get you breathing deeply, especially if you have a hill or two to go up and down. The exercise itself doesn't have to be very intense, as long as you do lots of it; long gentle exercise is the key to fat loss.

Also, if you're aimin for a half a pound to a pound of weight loss a week, you need a calorie deficiet of 250-500 a day, on average, over the course of a week. So the exercise you do needs to be burning more calories than you're taking in. This is where some people find it easier to cut back calories, but if you just up your exercise, you don't need to eat less.

Keep posting with your frustrations and we'll all try to help!

Last edited by VitoVino; 02-03-2012 at 02:22 PM. Reason: added quote, title
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