i need help with my diet..ive reached a plateau and its bugging me..?

Question

ive lost around 20 pounds in 3 months im now 127 pounds...i want to be 120 pounds..im so close to reaching my goal but its all stopped...i exercise daily (7 times a week) doing 20 minutes jogging...30 minutes rowing and the rest sit ups and squats i also try to walk everywhere i go i.e local store and groceries....i eat healthily but i dont eat an awful lot i have 2 main meals a day with lots of fruit and veg in between and water i know people would say eat 5 6 meals a day but i dont think i can get my head around that routine as i think i would put on more weight...this adds to around 1000 calories a day....if i carry on with this routine throughout summer will i not lose any more weight?? im 18 years old and i know i shouldnt be worried about my weight..ive also got into the phycological phase where i still think i am fat...everyone surrounding me are saying to stop even my teachers....i just want to reach that 120 pounds its just a grasp away!!!

Also even though ive lost 20 pounds why have i only dropped one dress size?

Answer 1

First congratulations on your accomplishments. Not everyone can do it and you have proven yourself to be a strong willed and minded, smart young woman. Dont fret! plateaus are completly normal. Its your bodys way of saying...emmm.....whoa, let me rest for a minute.

It sounds like you are doing a fabulous job. If you want to lose those last stubborn 7 pounds, continue what you are doing, but add the following tricks:

1. water. I dont know how much you drink, but try drinking at least 100 ounces (4, 24 ounce sports bottles of mineral water a day). Its a nice little trick and it works because fat is hydrophobic, it is repellled by water. Water goes in, fat goes out.

2. with your breakfast in the morning, drink a large glass of NATURAL (not from concentrate) grapefruit juice. It is an EXCELLENT and highly effective natural fat burner and it kick starts your metabolism.

3. incorporate 3 servings of yoplait fat free fruit yogurt. It aids in proper digestion and it actually has been known to shrink the waistline. Youve seen the commercials. Plus its yummy :)

4. dont eat 3 hours before bed. If you go to bed at 10, make 7pm your cutoff. If you are hungry, drink hot green tea or ice water.

5. speaking of green tea, with every meal (minus breakfast) and snacks, try lipton diet green tea (the cold kind in the bottles) they have citrus flavor and raspberry. This aids in flushing fat as well.

6. Last but not least, DONT STRESS!!!!!! trust me, stress produces cortisol, which is a nasty ilttle hormone that triggers fat storage, not loss. So stay positive.

If you do what i just said you will lose those other 7 pounds in 3 weeks to a month.

Good luck

Answer 2

Your workout has added muscle, so you have dropped weight just not much size. That's O.K. You're 18 and 127 lbs. How tall are you? You are probably at an ideal weight for your height. Don't worry about those 7 lbs. Adjust your thinking, and enjoy your summer.

Answer 3

I think that u need to change your workout, coz the body gets used to the same thing over time.

As for you thinking you are fat, dont, coz ur not fat, its hard adjusting to a new weight because your mind still thinks that you are your old weight...stand naked in the mirror everyday for a few mins, and really look at your new body (not in a perverse way!) hopefully this will then register with your brain that u have got a slimmer body, and u will not feel so fat!

Answer 4

You will have gained lean muscle, this is a lot heavier than the fat its replaced. Start to measure your body fat for a more accurate guide of your progress. Try cutting carbs for a week to lose the extra.

Answer 5

You to eat more than 2 meals a day. Eating more will speed up your metabolism.You should try to eat something every 3 hours or so.You also might mix things up in your workout..Here are a couple of workout ideas (you have scale them to your fitness level).Your cardio mix things up with that also.Some days run the 20 minutes a touch harder than normal. The next day run for 30 minutes at a easier pace.Play around with different distances, times, and tempo of the workout.
1. Fat
At every meal, you must eat an adequate amount of good fats. Good fats include Omega-3 EPA/DHA concentrates and monounsaturated fats like extra virgin olive oil, almonds, and natural peanut butter. Bad fats include trans fatty acids found in partially hydrogenated vegetable oils and Arachidonic Acid (AA) found in fatty red meats and egg yolks.

2. Protein
To keep your insulin levels in the Zone at every meal, you must always consume adequate amounts of low-fat protein (about the size of the palm of your hand or about 3 ounces for most females and 4 ounces for most males). A typical snack contains 1 ounce of protein for both women and men. The best protein sources are skinless chicken, fish, turkey, lean cuts of meat, low-fat dairy products, egg whites, protein powder and soy meat substitutes.

3. Carbohydrates
In addition to good fats and protein, you must also eat carbohydrates at every meal and snack. However, not all carbohydrates have the same effect on insulin levels. Starches (like pasta, potatoes and bread), grains and rice elevate insulin levels too much, whereas, most vegetables and fruits do not spike insulin levels (a few exceptions are corn, peas, bananas and dried fruits). While this doesn’t mean you have to completely eliminate starches, grains and rice from your diet, you must eat much smaller quantities of them compared to your intake of vegetables and fruits.

It’s as easy as 1, 2, 3.
The Zone 1-2-3 Method makes it simple to determine the fat, protein and carbohydrate content of every meal and snack. For every gram of fat you consume you need to eat twice as many grams of protein and 3 times that amount in grams of carbohydrates.
Meals for Females
At each meal consume approximately:
10 grams of fat
20 grams of protein (2x the fat grams)
30 grams of carbohydrate (3x the fat grams)

Snacks for Females
At each snack consume approximately:
3 grams of fat
6 grams of protein (2x the fat grams)
9 grams of carbohydrate (3x the fat grams)

Meals for Males
At each meal consume approximately:
15 grams of fat
30 grams of protein (2x the fat grams)
45 grams of carbohydrate (3x the fat grams)

Snacks for Males
At each snack consume approximately:
3 grams of fat
6 grams of protein (2x the fat grams)
9 grams of carbohydrate (3x the fat grams)
The 1-2-3 method is an easy way to make sure you get the right balance of fat, protein and carbohydrates to “turn on” a fat-burning metabolism and satisfy hunger at the same time.

Remember, the above numbers are approximate. So don’t worry about being 100% precise. Hunger control between meals and how your clothes fit are your best barometers for success.

Timing
Eat a Zone meal or snack within one hour after waking. To keep your insulin levels in the Zone so you are burning stored fat instead of accumulating it, eat every 4 to 6 hours after a meal or 2 to 2½ hours after a snack (including one at bedtime), whether you are hungry or not.

Liquid
Drink eight 8-ounce glasses of water a day.

As many rounds in 20 minutes of:
·
· 5 pullups
· 10 pushups
· 15 squats
4 Rounds for time
· 400 meter run
· 50 squats

As many rounds in 20 minutes of:
· 5 Pullups
· 10 Pushups
· 15 Box Jumps

5 Rounds for time:
· 400 meter run
· 25 sit up to stand up
·
· Complete as many rounds in 15 minutes of:
· 5 pullups
· 10 pushups
· 15 squats
· then
· Worked on Max situps in 1 minute
· Max pushups in 1 minute
· Broad jump for distance
P
3 Rounds
· 50 Squats
· 40 Situps
· 30 Pushups
· 20 Broad Jumps
· 10 Pullups

Max Squats in 1 minute
10 Rounds
· 5 Burpees
· 10 DB Situps
Max Squats in 1 Minute