I have been struggling with weight loss for 8 years now and I’m so tired of trying and just ending up failing. What’s wrong with me?
I’m 5″4, weigh 275lbs and I need to lose 125lbs for my goal weight of 150lbs. I do good for a couple of months with diet and exercise, then get discouraged because I don’t see much of a change, so I quit.
I have changed a lot of my eating habits in the past 8 months. I don’t eat much bread, I drink mostly tea and juices and I gave up soda. I only eat whole wheat, and I eat more fruits and veggies. The only bad food that I eat on occasion is fried chicken, and it’s not often, maybe 3 times a month. Everything else is baked or grilled. I use olive oil, I eat fish, boneless chicken, good cuts of steak, boneless pork, rice dishes and salads.
I used to workout out 4-5 days a week for 45min each time, but now I’m going to work out 6 days a week, 45min each day, and eat no more then 2000 calories a day. Is that enough to start losing weight or do I need to cut calories more? My workout equipment consists of a punching bag, aerobic stepper, and a set of three kettle bells; 5lbs 10lbs and 15lbs. I’m ashamed and I need help.
Please help and thank-you in advance.
Hey Christine, don’t worry.
First of all I’m extending a huge Angry Trainer hug, it sounds like you really could use one. Just calm down, take a breath and don’t worry – I’ll get you on the right path. You are not alone when you talk about becoming discouraged and quitting an exercise program. It’s more common than you know.
The key is that you are motivated and you want to change. As long as you have those two things I’ll help get you where you want to go. Okay, so here we go. Number one, eating 2000 calories per day is likely too much. If you’ve failed to lose considerable weight on a new exercise and eating plan, it’s either due to eating too many calories, or too little. In your case, assuming you don’t have any medical issues with you thyroid, hormones etc., I’m guessing you’ve eaten too much. So on this new plan, I’d start you around 1600 – 1700 calories and monitor your weight for two weeks. I’d also limit how much fruit and whole wheat you consume. I’d try to eat it earlier in the day when you’re more likely to burn those carbohydrates, and switch over to mainly vegetables and proteins after 3 pm.
As for the workout, it sounds like you have all the equipment you need! Forget the gym, you don’t need it and can get an awesome workout right in your house. Although I’d add a set of resistance bands to the mix so you can add some traditional strength training into your program. When trying to lose weight, and especially when you’re in a calorie deficit (meaning you eat less than you burn), you need to strength train to maintain muscle mass. Check out the Workout tab here at Angry Trainer Fitness for some home workouts that will work nicely with your goals.
Also, do not workout 6 days per week. You won’t maintain it and it’ll feel like a job, which will lead to resentment and you ultimately quitting. I suggest starting out with 3 days, for 45minutes each. I know, you’ll say it’s not enough. But it IS if you put the right intensity out. If you want to do more, go for a walk the other 2 days, at least at the start of this new program. Try that for 2 or 3 weeks, and if you don’t miss a workout, then in week 3 bump it up to 4 days, continue for another 2 weeks, then add one more workout for a total of 5 days. Don’t fall prey to thinking that more is better when it comes to exercise. You want quality over quantity, and you need to give your body adequate rest.
Lastly Christine, this is the most important advice I can give you – whatever plan you choose – you must stick with it. Give it at least 3 weeks to make a judgment as to whether it works for you or not. Too often people give up after one week when they don’t see what they want, or drop double digits in weight. That’s not a reasonable way of looking at a program. Even if the plan you chose fails, it’s a success because it’s taught you what won’t work for you, which will help guide you to the plan that does. Much of diet, exercise, and fitness is pure trial and error, and relying on experience to learn what works best for you.
So try my suggestions, above all, stick to a plan, and I know you’ll be successful!
Let me know how it goes and if any of you out there would like to book a more in-depth consultation with me – just drop me a line via the How To Book button in the sidebar.
And if you have a question – please just click here. I’d love to help you!
All information contained within this site, Angry Trainer Fitness.com, is for informational purposes only. It’s not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician. No action should be taken solely on the contents of this website. Always consult your physician or qualified health professional on any matters regarding your health or on any opinions expressed within this website. Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.