Having difficulty jump starting weight-loss

[Anonymous]

Any ideas? I'm almost 40. I have made the following changes:

Joined a gym instead of just home workouts
Joined new fitness classes (spin, cardio, zumba, hot yoga, strength)
Started drinking more water
Started sleeping more/going to bed earlier
Diet is so-so - I started juicing again & taking vitamins, I've started adding more veggies and eating more mindfully

Normally all these changes jump start some pound loss but I'm just stuck. I think it might be emotional, I've been sad and under some stress. Just hard to get onto a different track or change this one and dragging around 40 extra pounds is definitely not helping.

Any ideas?

[Anonymous]

How long have you given the changes to start working?
Focus on the eating and the other changes (like new classes) only if you find them enjoyable. Good luck.

[Anonymous]

You won't lose weight if not sleeping or stressed (unless you are too stressed then you lose weight and can't gain it).

Measure something else besides weight. How far you can run, your blood pressure, your waist size, how many pushups you can do.

Set goals and meet them.

Welcome to your 40's, watch out for injuries.

[Anonymous]

You will not lose weight by starving. Your body will naturally hoard calories.

I am 42 male and have lost 60 lbs in the past year. I actually eat more now than I did before losing weight, just eat better and don't waste calories.

My routine on workout days is,
Breakfast 530-6
8 oz of pinapple
Chobani low sugar greek yogurt, mixed with 1/2 cup granola
16 oz of water

Between 930 and 10, iced americano with a splash of milk
16 oz of water
GoMacro Bar

1030 am light cardio/heavy stretching
11 am meet trainer -
15 minutes of core work
45 minute circuit -
sample of circuit looks something like this
trap bar deadlift 10 reps
dumbell press 10 reps
dumbell rows 10 reps
single leg step ups holding kettle bell center of chest - 10 reps each leg (try to not let non engage leg touch step)
15 medicine ball slams
push sled 60' down turf, 60' back twice

I do this circuit 3 times followed by 15 minutes of trainer assisted stretching

1215-1230 simple protein heavy lunch with veggies or salad, I eat double the protein I would in a normal meal. No carbs, no starch, no thick sauces.
From this point until I go to bed I try to have another 32-48 ounces of water

5-7 dinner, small plate of protein and veggies. Typically tacos in lettuce, small corn tortillas, or jicama wrap with protein, broccoli slaw, fresh lettuce, cilantro and maybe very small amount of cheese and small amount of crema or chipotle taco sauce. Also a lot of lightly sauced Asian dishes, no rice. Also simple baked chicken and steamed/roasted veggies.

830-9 short yoga routine for 10-15 minutes

[Anonymous]

Stop eating -anything- after 7pm

[Anonymous]

OP, I don’t think any of the things you mention will help you with weight loss (except perhaps the sleep, if you were sleep deprived to begin with).

In middle age you need to focus on lifting weights and building muscle. Cardio is great for other purposes, but will not move the needle much for weight loss.

Juicing is…just adding sugar to your diet. Why would you do this?? Eat some hard boiled eggs or vegetables, don’t add in empty calories!

Here are my ideas:
Focus heavily on nutrition and track every bite of food you eat for the next week. Evaluate the breakdown of protein/carbs/fat and see if it looks balanced. Figure out what calorie target you want to be at.

Lift heavy weights at the gym.

Drink water if you are thirsty. Sleep when you are tired. Don’t go overboard.

Try intermittent fasting if you aren’t a big breakfast eater. It can really help kick things off.

Avoid sugar and alcohol as much as you can.

Get outside in the gorgeous weather and walk or bike or whatever you enjoy.

Good luck!

[Anonymous]

1 lb fat is 3500 calories. create a week long deficit that is between 3500-7000. reweigh. you will be hungry but the worst part is the first 2 weeks.

[Anonymous]

Anonymous wrote:Any ideas? I'm almost 40. I have made the following changes:

Joined new fitness classes (spin, cardio, zumba, hot yoga, strength)

You joined all of these, and not seeing results? Give it time. Those are a great balance of cardio, strength, and flexibility.

[Anonymous]

Anonymous wrote:1 lb fat is 3500 calories. create a week long deficit that is between 3500-7000. reweigh. you will be hungry but the worst part is the first 2 weeks.

This is my experience as well. Once you get past the first two weeks it gets easier.

[Anonymous]

Anonymous wrote:You will not lose weight by starving. Your body will naturally hoard calories.

I am 42 male and have lost 60 lbs in the past year. I actually eat more now than I did before losing weight, just eat better and don't waste calories.

My routine on workout days is,
Breakfast 530-6
8 oz of pinapple
Chobani low sugar greek yogurt, mixed with 1/2 cup granola
16 oz of water

Between 930 and 10, iced americano with a splash of milk
16 oz of water
GoMacro Bar

1030 am light cardio/heavy stretching
11 am meet trainer -
15 minutes of core work
45 minute circuit -
sample of circuit looks something like this
trap bar deadlift 10 reps
dumbell press 10 reps
dumbell rows 10 reps
single leg step ups holding kettle bell center of chest - 10 reps each leg (try to not let non engage leg touch step)
15 medicine ball slams
push sled 60' down turf, 60' back twice

I do this circuit 3 times followed by 15 minutes of trainer assisted stretching

1215-1230 simple protein heavy lunch with veggies or salad, I eat double the protein I would in a normal meal. No carbs, no starch, no thick sauces.
From this point until I go to bed I try to have another 32-48 ounces of water

5-7 dinner, small plate of protein and veggies. Typically tacos in lettuce, small corn tortillas, or jicama wrap with protein, broccoli slaw, fresh lettuce, cilantro and maybe very small amount of cheese and small amount of crema or chipotle taco sauce. Also a lot of lightly sauced Asian dishes, no rice. Also simple baked chicken and steamed/roasted veggies.

830-9 short yoga routine for 10-15 minutes

Yes, yes you will. Did any fat people walk out of concentration camps?

OPs problem is 100% diet. Even admits diet is “so so”. Forget all the other stuff and focus on reducing calories. Stop the juicing, drinking calories is a waste and won’t fill you up. Focus on high protein, lot if veggies and good carbs and fat.

[Anonymous]

Anonymous wrote:

Anonymous wrote:You will not lose weight by starving. Your body will naturally hoard calories.

I am 42 male and have lost 60 lbs in the past year. I actually eat more now than I did before losing weight, just eat better and don't waste calories.

My routine on workout days is,
Breakfast 530-6
8 oz of pinapple
Chobani low sugar greek yogurt, mixed with 1/2 cup granola
16 oz of water

Between 930 and 10, iced americano with a splash of milk
16 oz of water
GoMacro Bar

1030 am light cardio/heavy stretching
11 am meet trainer -
15 minutes of core work
45 minute circuit -
sample of circuit looks something like this
trap bar deadlift 10 reps
dumbell press 10 reps
dumbell rows 10 reps
single leg step ups holding kettle bell center of chest - 10 reps each leg (try to not let non engage leg touch step)
15 medicine ball slams
push sled 60' down turf, 60' back twice

I do this circuit 3 times followed by 15 minutes of trainer assisted stretching

1215-1230 simple protein heavy lunch with veggies or salad, I eat double the protein I would in a normal meal. No carbs, no starch, no thick sauces.
From this point until I go to bed I try to have another 32-48 ounces of water

5-7 dinner, small plate of protein and veggies. Typically tacos in lettuce, small corn tortillas, or jicama wrap with protein, broccoli slaw, fresh lettuce, cilantro and maybe very small amount of cheese and small amount of crema or chipotle taco sauce. Also a lot of lightly sauced Asian dishes, no rice. Also simple baked chicken and steamed/roasted veggies.

830-9 short yoga routine for 10-15 minutes

Yes, yes you will. Did any fat people walk out of concentration camps?

OPs problem is 100% diet. Even admits diet is “so so”. Forget all the other stuff and focus on reducing calories. Stop the juicing, drinking calories is a waste and won’t fill you up. Focus on high protein, lot if veggies and good carbs and fat.

You cannot outrun the fork.

[Anonymous]

Anonymous wrote:

Anonymous wrote:You will not lose weight by starving. Your body will naturally hoard calories.

I am 42 male and have lost 60 lbs in the past year. I actually eat more now than I did before losing weight, just eat better and don't waste calories.

My routine on workout days is,
Breakfast 530-6
8 oz of pinapple
Chobani low sugar greek yogurt, mixed with 1/2 cup granola
16 oz of water

Between 930 and 10, iced americano with a splash of milk
16 oz of water
GoMacro Bar

1030 am light cardio/heavy stretching
11 am meet trainer -
15 minutes of core work
45 minute circuit -
sample of circuit looks something like this
trap bar deadlift 10 reps
dumbell press 10 reps
dumbell rows 10 reps
single leg step ups holding kettle bell center of chest - 10 reps each leg (try to not let non engage leg touch step)
15 medicine ball slams
push sled 60' down turf, 60' back twice

I do this circuit 3 times followed by 15 minutes of trainer assisted stretching

1215-1230 simple protein heavy lunch with veggies or salad, I eat double the protein I would in a normal meal. No carbs, no starch, no thick sauces.
From this point until I go to bed I try to have another 32-48 ounces of water

5-7 dinner, small plate of protein and veggies. Typically tacos in lettuce, small corn tortillas, or jicama wrap with protein, broccoli slaw, fresh lettuce, cilantro and maybe very small amount of cheese and small amount of crema or chipotle taco sauce. Also a lot of lightly sauced Asian dishes, no rice. Also simple baked chicken and steamed/roasted veggies.

830-9 short yoga routine for 10-15 minutes

Yes, yes you will. Did any fat people walk out of concentration camps?

OPs problem is 100% diet. Even admits diet is “so so”. Forget all the other stuff and focus on reducing calories. Stop the juicing, drinking calories is a waste and won’t fill you up. Focus on high protein, lot if veggies and good carbs and fat.

Don't drink calories. Also, if you don't have to chew it, it isn't food. "Juicing" is the dumbest thing to do when trying to lise weight. Eat. The. Actual. Vegetables!

[Anonymous]

Beck Diet Book for mental plan

Agree on advice not to drink calories

[Anonymous]

Definitely don’t drink calories. For women especially strength training is more valuable than cardio, especially since “cardio” to most isn’t very intense and long enough anyhow.

And be kind to yourself and give it time. And don’t just “drink more water.” Make that what you drink. The flat kind.

[Anonymous]

Agree that juicing is a problem. I was vegan and did a lot of juicing, it adds hundreds of calories to your diet and does absolutely nothing to stop hunger. I would drink 1000+ calories if juice and be starving an hour later because it’s just sugar.

Focus on protein. Make sure every meal has 1-2 servings of protein.