I'm 38 years old and having trouble losing weight. I'm over weight and for
the last 4 months I have gone to the gym 3-4 days a
week, burned anywhere from 550-800 calories and ate
under a nutritionist supervision of 1800-2000 calories a
day. Here is what I lost after 3 months, ---2 lbs!!!.
I did NOT cheat on the plan and busted my butt and
got nothing in return. Mind you, I did NOT lose anything
above what I normally lose during the month any other
time. What I mean is that I started at 174 went down to
172, but I usually range from 172-176 any other time. so
I guess, I never lost anything at all. What am I doing
wrong or is there something medically wrong with me?
PLEASE HELP ME!
I sympathize with your weight loss problem. I get
similar email every week from people just like you who
exercise and stick to a reasonable diet but still don't
lose weight.
I also had the same problem for many years and
discovered the reason for the problem, which I suspect
may be the same fou you. Some people are "carb"
sensitive" and despite a good diet and
exercise, still can not lose weight.
Though you are under the supervision of a nutritionist,
the problem may be that you are consuming too many carbs,
and I mean good carbs. I already assume that your
nutritionist has eliminated junk carbs from your diet
but too much complex carbs ( the good carbs) will also
prevent you from losing weight.
I am very carb sensitive and once I reduced my total
carb intake to less than 100 grams of carbs per day, the
weight fell off.
Your current calorie intake of 1800 to 2000 calories may
also be a little too high. You might try to reduce total
calorie intake to an average of 1500 calories per day.
Here is what I would do if I were you:
- Reduce calorie intake between 1400 and 1500 calories
per day.
- Limit carb intake to 75 grams or less per day. Your
carbs may come from oatmeal or cereal in the morning and
brown rice for lunch along with a lean meat like
chicken. The rest of your carbs should come from
non-starch vegetables like greens, green beans, peas,
any leafy vegetables, cauliflower, broccoli, squash,
beets, spinach. Absolutely no potatoes, bread or pizza.
Read the labels ..... stick to 1500 calories and 75
grams or less carbs for the day.
- Eat 5 mall meals through the day. Use protein
shake with Whey protein powder (5 grams or less carbs
per serving) as a meal. Here's what I recommend to
prepare protein shake:
In Blender, add: 8 ounces of un-sweeten soy milk, 4 ice
cubes, 6 packets of Splenda, 2 scoops of vanilla whey
powder. Blend for 1 minute. Taste just like a vanilla
milk shake / malt (you can't tell the difference) except
it's only 220 calories, 34 grams of protein, 6 grams of
carbs and you can even add light whip cream if you
like.
- Your diet plan will go something like this.
Breakfast .... oatmeal or whole grain cereal with a low
glycemic fruit like berries.
Mid morning .... protein shake.
Lunch .... chicken salad or chicken breast with veggie
Mid day snack .... protein shake or 1 serving of
meatloaf or 1 grilled boneless chicken breast or turkey
burger (no bread)
Dinner ...1 serving extra lean beef season with favorite
spices or even taco seasoning along with 2 non starch
veggies.
This should keep you under 1500 calories and less than
75 grams of carbs. Of course your nutritionist can help
you design a more creative daily menu.
Keep in mind that most nutritionist go with the standard
low fat with moderate carbs diet plan but if you're carb
sensitive, that plan won't help you lose weight though
it is very healthy.
