I am 5'4 and 120pounds.I have been working for a long time and i want to lose 15more pounds.How can i do that?

Question

i work outat least 4-5times a week doing cardios and weights.
I eat around 1400-1500calories,sometimes 1200. But it's really hard for me to lose weight now.Do you have any suggestion?

I do cardios for 60min ,6times a week and do weights for 30min 2-3times a week.

Answer 1

105 lbs might not be a reasonable weight to be able to maintain long term. I am the same height/weight as you and have been at 105 lbs in my spring term of high school and for a short time in my 3rd year university. At those times I had lost my appetited due to some emotional issues, so I was working out and not eating much, which is how I got to that weight. I remember a couple of times when I was running I thought I was going to be sick or faint because I barely ate all day, then exercised after school. That wasn't a healthy way to lose weight, and I'm sure I was on the verge to being anorexic.

Some tips that might help you shed a few more pounds is to:
1. Increase the intensity of your workouts. Your body is probably used to your routine now and needs to be pushed harder. Another thing you can do is to try different exercises. Try different aerobics classes, do a sport, mix things up a bit.

2. Another thing that will help is to decrease your calories, although that might be hard to maintain since you seem to be eating a good amount of calories as it is. You could try eating even healthier which might help decrease calories. Only drink water (water has no calories), eat lots of fruits, veggies, whole grains, low fat dairy.

3. Remember to do things in moderation. Your goal should be to stay healthy. You will only hurt yourself if you try starving yourself or work out to excess.

Answer 2

You do not need to lose 15 pounds.

But if you insist- you need to do 200 minutes of cardio a week. Remember fat does not turn into muscle, so you need to lose your fat while putting on muscle. The 45 minute thing is not true, but don't over 60 minutes at a time.

Do 5-10 minutes of cardio to warm up, then do your weight training. Do 30 to 60 minutes more of cardio, then go home.

The best time to eat is just after your workout within an hour when your metabolism is raging. For your muscles, incorporate some isolated soy protein or whey protein. Whey is more potent but the soy tastes better!

Don't look at your scale as the be all and end all, but get a measuring tape to check your progress, and that will show more tangible results.

Good luck and stick at it.

Answer 3

The Cambridge Diet. (if you choose to research this I would NOT reccommend using the Fast Start program. You'd need to do Maintenance because of your activity level. 3 servings of Cambridge per day plus a sensible meal. Cheaper than Slimfast and very healthy)

And by the way, GOOD FOR YOU! You're doing so well to only have 15 lbs left to go and to be eating low cal. Be sure you're getting all of your nutrition (that's personally why I went with the cambridge diet) and remember, muscle weighs more than fat so don't just judge yourself based on the fact that the scales aren't moving. With your workout routine you might not see the scales moving but might actually be losing inches as you're toning up.

Answer 4

Unless you are very small boned you don't need to lose more. If you're doing weights 4-5 times a week, some of your weight is simply muscle which as I'm sure you know weighs more than fat. Keep your calories around 1200 for a week or two - again doubtful you need to lose 15lbs.

Answer 5

You are doing fine. It takes time to see results.. Also, You should be happy with the way you look. Your measurements seem right. I'm 5'4-5'5 and weight 130 and I look great. You should be consuming more calories dear... That could be a factor.. More food= the more your metabolism is in motion=more fat is broken down and digested= weight loss. Eat 6 times a day. 3 meals and 3 snacks. Good luck.

Answer 6

How long are your cardio work outs? It can take 40 mins of continuous exercise to start burning fat. And work in 68% and 79% of your maximum heart rate.
Turn a small meals more often. Ensure you do eat breakfast or your body will store more energy as it does not think it is going to get any more energy so it stores it, thus you can keep weight. And always ensure you eat a balance diet.

Answer 7

Why are you trying to lose more weight? It sounds like you are at a healthy weight now. Sometimes people think losing weight will solve some other problem in their life - are you thinking that? Being too thin doesn't make you happy. What will you do if you lose 15 pounds and you're still not happy? You need to look at other solutions to your problems.

If you're not happy maybe you need a new job, or hobby, or to meet new people. Explore other solutions and see where that leads you.

Answer 8

Try alternating your calorie intake. Really high one day and really low the next. This is supposed to shake up your metabolism which is probably used to you eating and burning about the same amount all the time.

Also, try doing alternate days of no carbs. This can also help to wake up the metabolism. I've heard that doing this for about a week or two can get you past a plateau.

Answer 9

If you are female, then I would suggest you better get your hormone tested......also th blood sugar level
Again if you are a female, then do you have a regular mentrual cycle, if you have not atttained your menopause?
U can check these things.....
And if you are not losing weight inspite of doing this exercise, I suggest you change your excercise method...like opt for swimming, or increase the number of repititions of the same exercise ......... as over a period of time, body gets used to that exercise routine and you do not lose weight, you start building muscles

Answer 10

At that level of activity, you do not need to lose weight. Most height/weight charts put your height/weight as ideal, see link.
Small frame for 5'4" goes from 114 to 127. If you are medium frame, it goes from 124 to 138, so you'd be underweight already.

Do not lose any weight. If you do so, it's likely that your periods will stop completely. Your hair might also fall out.
It's called 'starvation.' Is that what you're trying to do?
Ultimately, you could kill yourself if you try to get any lighter, please protect yourself and don't try to lose any weight.