weight loss stall/advice needed

[johnc83]

well im into my 10th week of my weight loss programme ive researched all avenues and worked out my Bathmater and everything related,weight loss has been slow but this is mainly due to the fact that due to inactivity my metabolism was slow to start,im now very active,cycling,walking and also im very very active on a daily basis due to performing buliding work on my new house
i stick to 1500 calories a day with all the correct foods involved and all fat levels kept to a minimum,meals are distributed in small portions and i dont eat after 6pm apart from maybe the odd piece of fruit,i will admit to drinking about 10 pints of beer every 2 weeks but this didnt seem to have an effect on weight loss.after 10 weeks i have lost 14lbs and ive knocked 3 inches off of my waist line,but what do i need to do to start losing weight again i seem to have stalled for the past 3 weeks,i cant really increase activity as im worn out when i get home,am i now doing something wrong ?


all the best

jc

 

[prince Albert]

Can you post a typical days diet up.

 

[johnc83]

this is the thing ive been informed by my sister that it might be due to the fact that i basically eat the same foods day in day out,but here goes


breakfast:

porridge oats or poached egg on toast

lunch:

sandwich,usually wholemeal bread with a chicken and salad filling, or a cereal bar and banana


dinner:

chicken
small portion of oven chips
rice
peas
sweetcorn
carrotts
natural low fat yogurt

 

[pullups]

more food= high BathmateR. have certain days where you eat say 2000 or 1800 kcals and other days when you eat 1500 kcals. so basically if you want to drop weight, eat more

 

[johnc83]

thats exactly what i was thinking that i need to maybe increase my calorie intake,my Bathmater is around 2100 and with the lifestyle i lead im using about 2800 calories a day so maybe im creating too much of a defecit............
ive just been to the shops and brought up a lot of different ready made meals and mixed vegatables so i can keep a count on the calorie intake so im going to try

1/different food types
2/increasing my calorie intake on various days


cheers

jc

 

[prince Albert]

I'm guessing your just after general weight loss rather than getting cut.

How much do you weigh and how tall are you?

At a quick look you need to be eating more meals rather than just 3 a day,lots of small meals help to speed up the metabolism and including more EFAs essential fatty acids in the diet.This little article explains the reasons why EFAs are important.
http://www.muscletalk.co.uk/article-essential-fatty-acids.asp

You havn't mentioned how much you are drinking a day,you should aim to drink at least 4L of fluid a day,it doesn't have to be all water

If possible do cardio for 30-45mins first thing in a morning before eating,some will have a small amount of protien or even a portion of fruit before the cardio,you could also include a fatburner at this time.

Ready meals even if they claim to be healthy are processed shit and should be avoided its not hard to make your meals in advance,takes me about 10 minutes the night before.

Cycling your carbs is a good way to keep fat loss going,you can either keep it moderate for 5-6 days then have a low carb day or two or drop the amount down over 3-4 days then back up.

As an example.

Wake up glass of water,small piece of fruit or scoop of protien powder,fatburner if you want to use one,30-45mins cardio

Breakfast
50g of oats in skimmed milk 4x scrambled egg whites mixed in,you can add some sweetner if to bland.or scrambled egg on wholemeal toast,3 whites to one yolk

midmorning
lowcarb protien bar,25g of mixed nuts and seeds unsalted
or 3-4 oatcakes piece of fruit

lunch
mackrel/tuna cottage cheese large salad

If your going more than 4 hours between lunch and evening meal then have a piece of fruit

evening meal,
veggies,chicken breast,wholemeal pitta bread or 50g of basmati rice or wholemeal pasta,if you like oven chips try making your own potato wedges just cut a potato up into wedges skin left on place on a baking tray with a drizzle of olive oil and put into a moderate hot oven.

mid evening,
protien meal,tin of tuna,cold cuts ect

 

[johnc83]

i do tend to stick to healthier foods,im only after weight loss at the moment because i spent 10 years bulking up with weights but now the gym and vigorous exercise isnt really my thing i prefer to walk and cycle alot nowadays,plus ive injured my knees through squatting............


i drink around 2l of water and about a litre of diet coke
im 5.10 "
my weight was 210
im now 196
my frame is considered large (large shoulders,bigger than average chest and biceps)
the trouble i always had was building my legs so now i seem to have these slim legs with a large upper body so im looking to get down to 13 stone and eventually around 12 1/2

thanks

jc

 

[clsm00th217]

The whole thing about losing weight is to take in less calories than your body needs for a day.what i mean by this is if i do nothing my body burns 2500 calories a day just with daily activity.therefore i can have a 2000 calorie diet and still burn 1 pound per week.heres a website to give you your resting metabolic rate.

http://www.bodybuilding.com/fun/trans23.htm

theres a link on that page that should help you.also if you feel to tired to do anything when you get home then try to do some form of cardio before you leave home for the day.walking for 30 minutes at a medium pace is a good start.

 

[johnc83]

i worked out my Bathmater before i started and if i was to sit on my backside all day im burning around 2100 cals per day but with the added activity during the day im using up around 2800 - 2900 ....... ive been losing steadily considering i still have 2 nights out on the beer but ive hit the stall (which i was expecting) ive now changed my diet completely incorporating new foods and im going to have various days where i maybe eat 1500 cals and other days when i eat 1800 ....... hopefully when i weigh in this coming sunday i hope to have beaten the stall,its great that my appetite has decreased so much so that its a struggle to even eat 1500 cals per day,im sure if i cut out the beer i would lose more but im happy to plod along and have the odd treat,better than the awful atkins diet that i was on at one point,i did lose an incredible amount of weight in a short space of time but i felt lethargic and it was just impossible to sustain

 

[clsm00th217]

i worked out my Bathmater before i started and if i was to sit on my backside all day im burning around 2100 cals per day but with the added activity during the day im using up around 2800 - 2900 ....... ive been losing steadily considering i still have 2 nights out on the beer but ive hit the stall (which i was expecting) ive now changed my diet completely incorporating new foods and im going to have various days where i maybe eat 1500 cals and other days when i eat 1800 ....... hopefully when i weigh in this coming sunday i hope to have beaten the stall,its great that my appetite has decreased so much so that its a struggle to even eat 1500 cals per day,im sure if i cut out the beer i would lose more but im happy to plod along and have the odd treat,better than the awful atkins diet that i was on at one point,i did lose an incredible amount of weight in a short space of time but i felt lethargic and it was just impossible to sustain

glad 2 here of your new progress.ive lost 40 lbs since january so i know your pain.

 

[pullups]

The whole thing about losing weight is to take in less calories than your body needs for a day.what i mean by this is if i do nothing my body burns 2500 calories a day just with daily activity.therefore i can have a 2000 calorie diet and still burn 1 pound per week.heres a website to give you your resting metabolic rate.

http://www.bodybuilding.com/fun/trans23.htm

theres a link on that page that should help you.also if you feel to tired to do anything when you get home then try to do some form of cardio before you leave home for the day.walking for 30 minutes at a medium pace is a good start.

The whole thing is that your metabolism slows as you lose weight. your body adapts to try to find a way to not burn fat. thats why excess kcals raise your metabolism. the fact is that you eventually will have to change your kcal.

 

[johnc83]

thanks again for all the advice
it is a minefield really, which is why losing weight isnt very easy,as i have read we as humans used to have to go days without food so the body would hold onto fat cells which is why i understand the reason we have to
1/not go too low with the calorie defecit
2/increase calories to start losing weight



this week ive been ranging from 1500 to 1800 so i will weigh in sunday and see what happens

 

[johnc83]

thankyou to everyone so far...
i weighed in on sunday and dropped 2 pounds and i dropped a quarter of an inch off of my waist.... i upped my calories on various days and changed my diet completely ,cooking low fat chicken curries and adding stacks of mixed veg and also simple stuff like beans on wholmeal toast ....
trouble is i had 2 days on the beer so i will see what happens this weekend


cheers

jc