I was a former athlete in college, where I was 5'8 and 187 with about 10% body fat. Since then (5 years ago), I ballooned to 257 (!). I decided in March to get back down to my college weight, or even lower. So far, I've lost about 36 lbs to get to 221, but my weight loss has certainly slowed down to about 1-1.5 lbs a week over the last 3-4 weeks.
This has been my regimen since March 3rd:
Diet: ~1650 calories, 51% protein, 27% carbs, and 22% fat, with one cheat dessert weekly. I track all of my intake using an iphone app. Most of my protein is from lean meats and whey protein supplements, and most of my fats are unsaturated (nuts, olive oils, etc). Most of my carbs are in the form of fruits or vegetables.
Workout: I work out 5 days weekly. On two days I do P90X lift routines + abs, on two days I swim about 85% of a mile in intervals, and on one day, I do a max insanity workout. I rest on Wednesdays and Saturdays. I am a researcher, so unfortunately, spend most of the rest of my day on my behind :/
I'm wondering what your thoughts may be on reigniting my weight loss? I set a goal of 185 by August, and if my sluggish pace continues, I'm not likely to reach that goal.
Thoughts and time are well-appreciated!
First of all, don't beat yourself up too much about slowing to a 1-1.5 lb weight loss per week! You're still making progress and the safest, longest-lasting weight loss is done at or below 1% of your body weight per week. At your current weight that would be 2.2 lbs per week but as you get closer to your goal weight 1.8 lbs per week.
With that said, here are my suggestions for re-energizing your routine.
Your macronutrient percentages are in need of reevaluation. While protein is great, 51% is high as the recommended range is between 20 and 35%. While I would stay on the high end of that range, you'll still need to come down a bit. Excess protein is converted into a STORABLE form of energy for use later! You need more energy you can use now (carbs) and less for later! I would make up that extra 15% of your calories through carbs. Since the 27% you're currently getting is from fruits and vegetables I would add a whole grain to a meal or snacks. I love oatmeal or quinoa for breakfast (flavored with fruit or nuts). Although more vegetables is rarely a bad thing! Also, make sure you're getting upwards of 125 oz of water each day.
As far as your workout routine, it could be that your body is getting used to the exercises you are doing. This can happen easily with video exercise programs. Maybe try some different videos of different exercises that will require the same intensity. You could also play around with the order. If there are exercises that are particularly difficult, try doing them very first (so you're tired before everything else) or very last (making you push extra hard at the end). If there are exercises that seem easier, pause and do extra reps or look up a more difficult variation of the exercise online. Basically, you need variety to avoid plateau's. If that isn't enough, you could always meet with a trainer once or twice a week which would surely give you the variety you need to keep progressing.
Good luck to you on the rest of your wellness journey!
I already answered this type of question but I have to citate from the book of Dr. Colbert "I can do this diet" again:
"The World Health Organization classifies any diet containing fewer than 2,200 calories a day for the average man and 1,800 calories a day for the average woman as a starvation diet. When you excessively restrict calories and your caloric intake drops below BMR, you have just entered the starvation zone. Simply put, all your organs and tissues must get their daily calories. When they do not, your brain thinks you are starving and begins to lower your metabolism to conserve energy so you can survive. This is a normal Physiologic response.
If you weight now, Abdul, 220 pounds,and exercising, for example, 1 hour a day:
220 #10 =2200,
number of minutes exercising #4
60 #4 =240
2200 +240 =2440 calories you have to eat the day when exercising
2200 calories you have to eat the day when not exercising
Keep in mind that this is only a rough estimate of the metabolic rate.
With regards,Miroslava, Sertified Fitness Nutrition Specialist and Personal Trainer.
I would also switch up your workout, doing The Insanity workout and P90X is a bit of over kill
I would hire an experienced certified trainer or join a group fitness class and work at creating a new regime.
I would also make sure to really truthfully track your food and join Weight Watchers if possible.
Do this workout-
Endurance- 3 days a week swimming. If youre doing .85 a mile, you'll be swimming for just under a hour. Change to
200 IM warmup
water HIIT- Manmakers- do 10 pushups then swim length of pool as fast as you can. Do this 3 times at first, and aim to progress to 10.
Strength- 2 days a week in the gym. Lift heavy- go with compound lifts. Squat, Deadlift, Military press, Bench Press, etc. This wont make you big- Eating big makes you big and you're already watching your intake.
With this workout you'll shed pounds really fast
Reaching a plateau is something that happens to many exercisers at some point, and by making changes to some of the factors related to exercise intensity, we can overcome plateau. Exercise duration, frequency, or intensity (related to the amount of resistance used) are all ways to help overcome plateau. I wish you well in your quest, but above all remember to stay safe.
I hope that this helps.
Mac Dodds M.A., Certified Strength and Conditioning Specialist
I would consider Miroslava's response. I think you may be eating too little which will slow our metabolism down and make it more difficult to lose weight. My recommendation is to figure out our Total Daily Energy Expenditure and cut 500 calories a day from that so you will lose 1 pound a week. If the calorie difference between that calculation and what you are currently eating is great then adjust by adding each week just 100 or 200 calories to your daily intake until you get to that higher level.
Adjust your TDEE every 5 pounds you lose.
Good luck to you!!