Weight - Is patience the answer?!!

[CA12]

Hi everybody

Thanks for all the great advice / encouragement on this forum.

Question:

For the past 2 weeks my weight has gone up, and now down - by 400 grams. I weigh once a week, and can't feel a difference in my clothes. I've got 12 kg's to lose. The eating plan below is to lose weight - when I'm in maintenance mode I will increase it, to when I am in maintenance mode. Cheat: Last week 2 Tennis biscuits, last night, one (homemade) hotdog.

Please advise:
08:00 - 100 g bulgarian yoghurt
11:00 - 2 fruit
13:00 - 120 g salad, 120 g veggies, 100 chicken / steak or fish
15:00 - 1 fruit
18:00 - 120 g salad, 120 g veggies, 100 chicken / steak or fish

To drink throughout the day - million, okay, ± 20 glasses of water, green tea, rooibos, cup of coffee on some mornings.

Exercise:
3 times a week - Strength training - half hour
3 times a week - Tae Bo - 1 hour

Thanks in advance.

[5kgLifter]

Originally Posted by CA12

Hi everybody

Thanks for all the great advice / encouragement on this forum.

Question:

For the past 2 weeks my weight has gone up, and now down - by 400 grams. I weigh once a week, and can't feel a difference in my clothes. I've got 12 kg's to lose. The eating plan below is to lose weight - when I'm in maintenance mode I will increase it, to when I am in maintenance mode. Cheat: Last week 2 Tennis biscuits, last night, one (homemade) hotdog.

Please advise:
08:00 - 100 g bulgarian yoghurt
11:00 - 2 fruit
13:00 - 120 g salad, 120 g veggies, 100 chicken / steak or fish
15:00 - 1 fruit
18:00 - 120 g salad, 120 g veggies, 100 chicken / steak or fish

To drink throughout the day - million, okay, ± 20 glasses of water, green tea, rooibos, cup of coffee on some mornings.

Exercise:
3 times a week - Strength training - half hour
3 times a week - Tae Bo - 1 hour

Thanks in advance.

Losing weight is most definitely a matter of time....it took time to gain the weight and it will take time to get rid of it. That said, I'm not sure you're eating enough, any idea how many calories you are consuming?

I have no idea what a tennis biscuit is, I'm a Brit, so some of the stuff is just a mind boggle as our lingo would be to you and others. 400g is that about 1 lb, if so that's a good start.

Are you able to do a bit more strength training, such as 45 minutes, it will give the body a bit more of a boost than 30 minutes and you may not motice the extra time since it's so short.

Remember when doing weights that you may gain muscle and that means the body somposition may change without much/or lots of change in weight, there will be some but muscle gain will off-set fat loss weight on the scales. Try using a tape measure and taking notes of waist, hips, bust, and then compare them in a few weeks.

[CA12]

Thanks so much for the great advice. According to Fitday.com, I'm consuming 959 calories a day - do you think I need to increase this? I'll take my measurements as well.

A tennis biscuit (South Africa:O)) - essentially a coconut biscuit, no cream, chocolate, etc.

[5kgLifter]

Originally Posted by CA12

Thanks so much for the great advice. According to Fitday.com, I'm consuming 959 calories a day - do you think I need to increase this? I'll take my measurements as well.

A tennis biscuit (South Africa:O)) - essentially a coconut biscuit, no cream, chocolate, etc.

Yes I would increase the calories to around 1500 at least. You may be able to get away with 1200 cals, it all depends on your height/weight at present, but below 1000 is never good. There are some good BMR sites out there, it would probably be best to find 2 or 3 and compare their results and then choose a line somewhere down the middle of what they suggest your calorie intake should be; so, if one says 1300 and another says 1500, try 1400 a day etc. If you lose 1 lb- 2 lbs a week then you are consuming the right amount and exercising the right amount.

You have a reasonable amount of carbohydrates already so when you increase the foods eat a bit more protein, it may also help to know that protein raises your metabolic rate by around 30%, so it will also help in burning off calories...so eating protein throughout the day will help in more ways than one and you won't need to feel "guilty" about eating more either because it will in effect be helping you to lose weight

[CA12]

Will make the necessary tweaks this weekend.

Thanks again for the great advice.