Well done on the weight loss. How many more lbs do you have to lose?
Maybe just try to vary your food, without changing the calories. I don't know what you've been eating, so it's difficult to make suggestions, but maybe eat more lean protein and healthy fats, and less carbs - experiment with the carb/protein/fat ratio.
And likewise you can try to change your exercise routine. Also, without knowing what exercise you've been doing, I can suggest that you do a few interval cardio sessions instead of only "steady pace" ones. Or increase the incline if you walk on a treadmill, etc.
As for weight training, you could try new exercises, or increase the weight and lower the repetitions, do more compound (multi-muscle) exercises, etc.View Thread
I don't write down my food intake, but I am very much aware of it.
I am also not a youngster (48 years) and also struggling to lose weight, but in my case, it is not so much the age that is the stumbling block, as just eating too much.
Mamasita, I also exercise most days, and 3 times a week I run quite a long run. It is hard to cut calories on those days, as exercise really increases my appetite. Not that I would want to exercise less. I just need to find a balance somewhere between the food intake and exercise that will allow me to lose weight while still have enough energy for exercising.
Good luck, and I hope your new regime will become easier as you go along.View Thread
I think the best is to experiment with your calorie level. We are all individuals, with different body "factors" (metabolism, body composition, blood sugar, hormones, ability to absor nutrients, etc), and where one person may lose on a certain number of calories, another one of the same age, height and weight may not.
You would have to pick a calorie level (e.g. 1200) and follow that for say three weeks and see what happens. One week may not be long enough for your body to adjust to the new level.
Weight training is a very essential part of my exercise (and life!). It has made a huge difference in my strength, shape and general wellbeing.
I do weights 3 times a week or so. I go to the gym and do a variety of exercises, covering all the main muscle groups - using a variety of equipment like dumbells, bars, machines, stability ball, etc.View Thread
Good luck, Cami, It's good to hear you exercise regularly.
I actually think diet plays a bigger role in the weight loss equation than 60%. In fact, I think since the early civilisations lots of people have lost weight even without any exercise.
Exercise is essential though for health and wellbeing reasons, plus it gives you a nice shape. It burns calories, of course, but it is almost impossible to calculate exactly how many, unless you do it in a lab (too many factors play a role). It is therefore a guessing game.
My approach is rather that one should eat below maintenance level (sensibly, though, say 500 cal below maintenance), and exercise as much as is reasonable possible.
Anyway, that's all very technical. To simplify it, if you eat regular smallish meals and one or two small, controlled (and pre-planned) snacks, and exercise in moderation on most days, you should lose weight. If you don't, your body is telling you that you are eating enough to maintain the weight and you need to cut back. If you lose too fast (more than 2lb a week), you could increase your calories by 50 or 100 (in the form of healthy food of course, like veg or fruit or lean protein).View Thread