Little extras to bust weight loss plateaus

[maniacalpha1-1]

I was about 240 lbs 2 years ago and lost 40 over about 6-8 months. Haven't lost anything since then, and it isn't for lack of exercise and calorie counting . I need to make a list of extras you can do for fat burning such as(and I don't even know if these work): Taking things like flax seed oil or things of that nature that encourage/facilitate fat burning, drinking water, getting sufficient sun exposure(again I don't know if that helps).

Any ideas? Only need to lose like 10-15 pounds more max to start looking mildly ripped.

And yes I lift weights already.

 

[Kadarin]

I'm thinking you meant to post this in Health and Fitness, instead of Love and Relationships?

 

[maniacalpha1-1]

Damn lol. yes, I hardly ever look at these forums down on this end of the list and just before I was about to post this thread I thought hmmm I'll look at this section quick...and then proceeded to post it oblivious...

 

[Kadarin]

To give you a real answer, one of the things I was taught (by the Army) was that you should do cardio when it's been a long time since you last ate. For example, if you have your last meal at 7pm, go running in the morning before breakfast. That way your body will burn fat rather than carbs for the energy.

 

[SilthDraeth]

To give you a real answer, one of the things I was taught (by the Army) was that you should do cardio when it's been a long time since you last ate. For example, if you have your last meal at 7pm, go running in the morning before breakfast. That way your body will burn fat rather than carbs for the energy.

To expound on this, there are articles out there that state you should do anaerobic first, then do aerobic.

Anaerobic can only burn glycogen, where as aerobic can burn fat, or glycogen.

So if in the morning you eat some egg whites, and some vegetables, then you can still do the same work out and it will be similar to if you haven't eaten, since it takes time for your body to turn that food into glycogen.

So do your weights, and resistance training early, burn off your glycogen, ie 30 minutes of anaerobic.

Then go do your 30 minutes or more of cardio... If you do it the other way around, your body will burn the glycogen well you do cardio, and then break down muscle tissue and burn it if you are doing weights and have no glycogen left to burn.

Morning before eating is recommended for cardio, as most people have low amounts of glycogen at that point, and often they also eat fruits, or breads for breakfast which turn into energy super fast.

 

[shortylickens]

I'm thinking you meant to post this in Health and Fitness, instead of Love and Relationships?

All I saw was "bust".

 

[maniacalpha1-1]

Hm...right, so eat high protein, low or nil everything else first, and do weights early followed up by pure calorie burning...got it.

I'm glad you can at least eat protein, I really have to eat in the morning, lol.

 

[Koing]

Your almost certainly eating too much bread, rice, pasta, processed food for your calorie intake to be maintaining the extra 10-15lbs. Just cut back by 1/5 or 1/4 on your portions and you should be seeing some weight loss in a few days easily. You just have to be consistent.

What's your training and general eating like?

Koing

 

[maniacalpha1-1]

Well, the school semester just ended a couple of days ago and I haven't transitioned to a permanent summer diet off the campus meal plan so basically here's what I was eating:
1. high fiber cereal(usually Kashi with some 2% milk) 250 calories
2. Chicken breast sandwich on bun(plain grilled chicken) with slice cheese and mashed potatoes(about...540 cal)
3. Can peaches lite syrup (drained) or plain water 200
4. Another chicken and MP 540(campus meal plan makes doing it in this order a bit of a necessity)
5. Can fruit cocktail 200
6. Can of vegetable soup, juice drained 200
7. 70g frozen strawberries, 70g frozen blueberries, 115g yogurt, 10g sliced almonds, about 250 cal

That's 2180, I usually end up eating something else at random to make for 2500 cal. Now, I lift weights, not too intensely but I know I'm maintaining muscle, usually about 4 times a week(split, so technically twice per a muscle group). After each weight workout I'd hit the elliptical for about 30 minutes, I was playing racquetball for 30 minutes twice a week(by myself just for fitness, so I was hitting every time) and then on some nights I would go to the gym just to run a mile then do 30 minutes on the elliptical after. So basically I'd do weights 4 times a week, racquetball twice, and other cardio 3 or 4 times, such that I might not do anything for 1 day per week, and some times they would overlap such that I'd have weights in the morning + 20 min cardo and then 30 min +1 mile run later at night. Considering normal daily activity and walking to class, should have been over 2500 calories for sure.

But remember I'd already lost 40 pounds before and it simpy stopped. I'm thinking it's a set point for which I'm going to have to pull out all the stops.

And now that I'm out of school for the summer I have to replace the chicken breast sandwich with deli meat chicken. I can eat it on one slice of bread if that would be helpful. And since I have access to a kitchen now, I can make a couple of eggs instead of cereal.

 

[SilthDraeth]

Well, the school semester just ended a couple of days ago and I haven't transitioned to a permanent summer diet off the campus meal plan so basically here's what I was eating:
1. high fiber cereal(usually Kashi with some 2% milk) 250 calories
2. Chicken breast sandwich on bun(plain grilled chicken) with slice cheese and mashed potatoes(about...540 cal)
3. Can peaches lite syrup (drained) or plain water 200
4. Another chicken and MP 540(campus meal plan makes doing it in this order a bit of a necessity)
5. Can fruit cocktail 200
6. Can of vegetable soup, juice drained 200
7. 70g frozen strawberries, 70g frozen blueberries, 115g yogurt, 10g sliced almonds, about 250 cal

That's 2180, I usually end up eating something else at random to make for 2500 cal. Now, I lift weights, not too intensely but I know I'm maintaining muscle, usually about 4 times a week(split, so technically twice per a muscle group). After each weight workout I'd hit the elliptical for about 30 minutes, I was playing racquetball for 30 minutes twice a week(by myself just for fitness, so I was hitting every time) and then on some nights I would go to the gym just to run a mile then do 30 minutes on the elliptical after. So basically I'd do weights 4 times a week, racquetball twice, and other cardio 3 or 4 times, such that I might not do anything for 1 day per week, and some times they would overlap such that I'd have weights in the morning + 20 min cardo and then 30 min +1 mile run later at night. Considering normal daily activity and walking to class, should have been over 2500 calories for sure.

But remember I'd already lost 40 pounds before and it simpy stopped. I'm thinking it's a set point for which I'm going to have to pull out all the stops.

And now that I'm out of school for the summer I have to replace the chicken breast sandwich with deli meat chicken. I can eat it on one slice of bread if that would be helpful. And since I have access to a kitchen now, I can make a couple of eggs instead of cereal.

If you can buy chicken breast, and grille it up, with no salts, maybe some olive oil, then just eat that, it would be better than deli meat.

 

[Smoove910]

Sounds to me like you've plateaued and need to change your regimen. I would do the cardio first (as previsously stated), but I would start doing other exercises in the gym. Do they have spinning at your gym? Stair climbers? The best workout I have found is a 20+ mile backpacking trip out in the woods. Easily burns a shit-ton of calories, is a great workout, and all you have to do is 'walk'.

 

[ctark]

I was about 240 lbs 2 years ago and lost 40 over about 6-8 months. Haven't lost anything since then, and it isn't for lack of exercise and calorie counting . I need to make a list of extras you can do for fat burning such as(and I don't even know if these work): Taking things like flax seed oil or things of that nature that encourage/facilitate fat burning, drinking water, getting sufficient sun exposure(again I don't know if that helps).

Any ideas? Only need to lose like 10-15 pounds more max to start looking mildly ripped.

And yes I lift weights already.

Diet Diet Diet.

You are probably carrying a lot of water weight.

 

[Pantlegz]

Well, the school semester just ended a couple of days ago and I haven't transitioned to a permanent summer diet off the campus meal plan so basically here's what I was eating:
1. high fiber cereal(usually Kashi with some 2% milk) 250 calories
2. Chicken breast sandwich on bun(plain grilled chicken) with slice cheese and mashed potatoes(about...540 cal)
3. Can peaches lite syrup (drained) or plain water 200
4. Another chicken and MP 540(campus meal plan makes doing it in this order a bit of a necessity)
5. Can fruit cocktail 200
6. Can of vegetable soup, juice drained 200
7. 70g frozen strawberries, 70g frozen blueberries, 115g yogurt, 10g sliced almonds, about 250 cal

That's 2180, I usually end up eating something else at random to make for 2500 cal. Now, I lift weights, not too intensely but I know I'm maintaining muscle, usually about 4 times a week(split, so technically twice per a muscle group). After each weight workout I'd hit the elliptical for about 30 minutes, I was playing racquetball for 30 minutes twice a week(by myself just for fitness, so I was hitting every time) and then on some nights I would go to the gym just to run a mile then do 30 minutes on the elliptical after. So basically I'd do weights 4 times a week, racquetball twice, and other cardio 3 or 4 times, such that I might not do anything for 1 day per week, and some times they would overlap such that I'd have weights in the morning + 20 min cardo and then 30 min +1 mile run later at night. Considering normal daily activity and walking to class, should have been over 2500 calories for sure.

But remember I'd already lost 40 pounds before and it simpy stopped. I'm thinking it's a set point for which I'm going to have to pull out all the stops.

And now that I'm out of school for the summer I have to replace the chicken breast sandwich with deli meat chicken. I can eat it on one slice of bread if that would be helpful. And since I have access to a kitchen now, I can make a couple of eggs instead of cereal.

I've seen the best results from dropping most carbs, except for the weekends, I get 40-50g a day. I would suggest dropping the cereal and all the fruit. Maybe add a good green salad with a little italian dressing.

 

[Chrono]

Up your protein a lot/fats a little/ and decrease your carbs man. You got way too much carbs in there.

 

[JS80]

to give you a real answer, one of the things i was taught (by the army) was that you should do cardio when it's been a long time since you last ate. For example, if you have your last meal at 7pm, go running in the morning before breakfast. That way your body will burn fat rather than carbs for the energy.

+

to expound on this, there are articles out there that state you should do anaerobic first, then do aerobic.

Anaerobic can only burn glycogen, where as aerobic can burn fat, or glycogen.

So if in the morning you eat some egg whites, and some vegetables, then you can still do the same work out and it will be similar to if you haven't eaten, since it takes time for your body to turn that food into glycogen.

So do your weights, and resistance training early, burn off your glycogen, ie 30 minutes of anaerobic.

Then go do your 30 minutes or more of cardio... If you do it the other way around, your body will burn the glycogen well you do cardio, and then break down muscle tissue and burn it if you are doing weights and have no glycogen left to burn.

Morning before eating is recommended for cardio, as most people have low amounts of glycogen at that point, and often they also eat fruits, or breads for breakfast which turn into energy super fast.

= win

 

[maniacalpha1-1]

Up your protein a lot/fats a little/ and decrease your carbs man. You got way too much carbs in there.

I was wondering if higher protein lower carbs would be a good way. What are some good other than meat protein sources so I don't just eat chicken all the time?

 

[Turin39789]

I was wondering if higher protein lower carbs would be a good way. What are some good other than meat protein sources so I don't just eat chicken all the time?

cows, pigs, fish.

 

[Venom20]

I think there is something like 16g in a single can of tuna. But yes, I recommend fish.

You could always try a protein powder. I blend some in my yogurt when I'm not eating enough true meats.

Just watch out for high mercury if switching to fish.

 

[AyashiKaibutsu]

Don't play around with little tricks. Just cut the food needed to lose weight, lose it, and then adjust to your new needs. I watch way too many overweight people talk about all the little things they're going to do to lose weight and they proceed to never lose any.

 

[SilthDraeth]

Don't play around with little tricks. Just cut the food needed to lose weight, lose it, and then adjust to your new needs. I watch way too many overweight people talk about all the little things they're going to do to lose weight and they proceed to never lose any.

Exactly. I am overweight myself, and I have all this knowledge, yet part of me is to lazy to do it, and the other part of me is to injured. The catch 22 being, if I lost the weight it would likely help my bad back. For me, I just need to really cut down on my caloric intake, since exercising at the moment will further injure my back.

Also, people stress about protein a lot, but dark green vegetables and leafy green vegetables are actually more important than increasing ones protein intake.

http://www.fitnessforever.com.au/20...-nutrition-tool-for-muscle-gain-and-recovery/

"1.) Green vegetables alkalize the body for greater repair and recovery."
"2.) Turns on the genes for protein synthesis"
"3.) Lowers lactic acid during training"

So increase your vegetable intake, cut out bread, unless you are eating a slice or two of Orowheat 12 grain, or Fiber plus bread... Keep protein intake the same. Processed meats though are high in sodium so grilling some chicken, or having some fish, or 93% lean beef, as your protein and avoid adding sodium to it, should take care of all the protein needs.

Most your normal bread you buy is loaded with high fructose corn syrup, lacks fiber, and is basically not much better than eating a doughnut.

 

[brad310]

As others mentioned, you're carb heavy. Carbs flood your body with insulin, which tells your body not to burn stored fat, and also makes you crave more carbs. I think you're calorie count is too high. I'd say lower your daily calories by removing some, and subbing peanuts or almonds for your snacks.

 

[maniacalpha1-1]

As others mentioned, you're carb heavy. Carbs flood your body with insulin, which tells your body not to burn stored fat, and also makes you crave more carbs. I think you're calorie count is too high. I'd say lower your daily calories by removing some, and subbing peanuts or almonds for your snacks.

So how about I shoot for 2100 total(which is 400 less) and try to get more of what's left from protein? I could accomplish this several ways - cutting the fruit out, eating sandwiches on 1 slice of bread(knocks off 70), actually that might do it right there.

 

[Koing]

I think there is something like 16g in a single can of tuna. But yes, I recommend fish.

You could always try a protein powder. I blend some in my yogurt when I'm not eating enough true meats.

Just watch out for high mercury if switching to fish.

Canned tuna in England has about 39g of protein per normal size can.

Koing

 

[killster1]

well other guy says dont do cardio for 4 hours after lifting weights. So i dont do that, high mercury is sux if you eat tuna everyday so i eat tuna one day salmon the next. Im going to try cardio before breakfast sounds like a good idea. Any reason why you are eating canned fruit? seems like nutritional facts on the back of the cans say its pointless. Really want ot eat breakfast but ima go do some exercise first i guess hehe.

Maybe switch to 1% milk as well? tastes good to me still.

 

[AeroEngy]

I think I am in a similiar boat. I lost about 40lbs (240 to 200) over a year by mostly running, moderate weights, and a little swimming. I was mostly content at 200lbs for 6 months but never really changed my workout until about a month ago when I started training for a 1/2 ironman and wanted to shed at least another 10lbs.

Since then my running, biking, and swimmiing totals have gone through the roof. Probably around 1-2 hours a day of cardio. I am currently on Week 5 of this plan and sticking to it pretty religiously. However I have lost maybe 1 lb. I am sure it is diet related. I don't think I eat that bad but I am just not consistant with my diet at all.