The Fat Loss TroubleshootThis is your place to troubleshoot your fat loss problems from nutrition to training. This section is led by Leigh Peele, author of "The Fat Loss Troubleshoot," the ultimate fat loss manual. If your results have slowed or stalled this is the place to come for advice for all your fat loss needs.
I am 49 weigh 165 and do heavy lifting 3x a week abt 45 mins, hiit 3x a week (15-20 mins), 1 hour steady state cardio 1x a week. I work usually 7 days a week. My problem is that I can't seem to lose inches, lbs or body fat and I'm sure it has to do with my diet. I have been on every diet imaginable and they all work the first week but after that I gain what I lost and stay put. I'll stay on a program for 2-3 months before moving on. Because of my work scedule and an ailing husband (stage IV cancer) I don't have a lot of time to be tracking food, calories etc. Does anyone know of a food plan that is completely laid out that may actually work? Any input will be greatly appreciated.
Well, you can always check the checkout stand at the grocery store; every woman's magazine in the rack has a cookie cutter type diet such as you seem to be looking for.
It really doesn't take THAT much time to start to track what's going into your body--you can write it in a notebook and use a paperback calorie/nutrition book to figure out what you're actually eating and go from there.
As previously posted, I have tried all the "cookie cutter" diets and now I want to find something that will work. That is why I asked for help/opinions on what is working for others.
Well, it looks like you exercise about 4 hours a week. If you can find time for that, you can find time to get your food on track. After all, weight loss is all about diet and not so much about all those workouts. Weighing and tracking your food isn't all that time-consuming. Takes me about 10-15 minutes a day to plan out the next day's food and track it. Weighing becomes second nature. You need to get a handle on what your maintenance calorie level is and then begin eating at a deficit if you are going to see fat loss. And carefully tracking and weighing is the only way you are going to know those numbers.
hey, aren't you ladies being a tiny bit hard on her?
dealing with an ailing husband and a demanding job and pushing yourself to work out that much is tough.
Wisdom in these parts is to remember that diet trumps exercise as far as weight-loss is concerned. If you exercise too hard (like doing HIIT three times a week) it may backfire on you, causing you to reduce NEAT (general moving around) and eat way too much.
With all the stresses you are dealing with, I would suggest you scale way back on the exercise and spend the time you gain learning about nutrition and managing your food. Once you have a handle on that, then start adding workouts back in. Having a system in place for food and a more moderate exercise plan will help enormously in dealing with everything else.
good luck.
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i do like the library, but i also like the gym my new log!
As previously posted, I have tried all the "cookie cutter" diets and now I want to find something that will work. That is why I asked for help/opinions on what is working for others.
There is a wealth of information on the site available to you and many, many posts relating to diet, nutrition, and weight loss. As everyone here has stated, getting a handle on what you're currently eating will save you time in the long run.
Well, it looks like you exercise about 4 hours a week. If you can find time for that, you can find time to get your food on track. After all, weight loss is all about diet and not so much about all those workouts....
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Originally Posted by kfisherx
Yeah, I would drop some of the exercise and get a handle on the food. That is the most important thing if you want to lose fat.
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Originally Posted by Librarygirl
hey, aren't you ladies being a tiny bit hard on her?
With all the stresses you are dealing with, I would suggest you scale way back on the exercise and spend the time you gain learning about nutrition and managing your food.
Pretty sure that we all said the same thing so not quite sure who you think is being hard.
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Empowering Women One Yard At a Time
I want to thank everyone for their responses, and I see that if I have enough time to workout, I have enought time to track. Honestly, I can't stop or slow down any of my workouts, it's the only thing that keeps me sane!!! I'd like to do more, but I know it would be counterproductive. Thanks again for your input.
The biggest thing for me, really and truly, was to track EVERYTHING, especially the weekends! Since doing this (using sparkpeople.com) I've been losing. I understand you are extremely busy, but, even tracking for a week might give you some insight on how to tweak your eating. Now I have a good idea of what foods are what calories and plan my meals in advance (usually Sunday when I go grocery shopping.) This has actually helped me save time and energy....any way, Best Wishes!
If you truly want a non-tracking solution, you could do worse than looking into the TNT plan A - essentially meat (meaning beef, chicken, fish, pork, lamb, eggs), some nuts, some cheese, some fats, plenty of non-starchy vegetables. No sugary sauces, no fruit (at least not at first), no grains. That's it. Don't count - just limit the choices and eat enough to be satisfied. Chances are good this will put you at a deficit and you will lose.
But - don't go by this description. Actually buy the book if you want to look into it.
It seems like tracking would take a huge amount of time, so I was daunted at first, too. But once you get into the habit of it, it adds maybe a few seconds to the whole process of cooking and eating. I keep a little notebook with me when I'm out and jot down what I eat if I haven't already accounted for it (by bringing snacks, etc., along with me that I've already sorted out ahead of time).
(((hugs))) to you on dealing with your husband's illness. I can see how working out could help you get through that, but you might consider scaling back, at least in intensity, some of your workouts while you find the right caloric balance for you.
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"Do you choose to simply know the path, or do you choose to walk it?"
Your body keeps an accurate journal regardless of what you write down...
Actually I'm not thinking of my thighs at all. When I'm working out I can usually get a break about thinking of my husband of 1 year dying within the next year, and other things. I can just concentrate on the exercise. That's what I meant about keeping sane.
1- My response was not directed in a negative manner towards you or your husband. I haven't even read what others have said in the thread, perhaps that is what has put you on the defensive. However, my comments were not in judgment.
2-You came asking fat loss questions, and I was merely stating this may not be the time to worry about it if life is presenting such problems.
I agree. If exercising keeps you sane, exercise away. Just forget about weight for now. It doesn't have to be important. Focus on yourself and time with your husband. My best to you.
khoward,
Body for Life, bill Phillips (not BFL for Women) is a great plan:
5-6 small meals a day. A palm sized piece of protein, a fist-sized portion of unprocessed carb, a vegie, 6 times a day
so 4 oz of chicken and a peach, or 1/2C brown rice is a typical meal.
She has just incredibly lost 20 pounds in 8 weeks. On that webpage, you will see, and can print, a table of what she is eating each day. I think it is a round 1400 calories. So that can be a ready-made diet for you that you can repeat each week. It is very simple and will not take you much time. She is also friendly if you need to write to her.
I, however, have been doing BFL for a few years and have not lost weight, and that is why I am here at Fat Loss Troubleshooter, to find what is missing from what I am doing. I'm exhausted. i'm reading the books.
That is a A LOT Of exercise. I understand that exercise is a huge stress relief and you have a lot going on but you are hindering your fat loss efforts. Diet is key here, not to mention overdoing the exercise can impact your ability to lose weight.
I would take at least a break off from exercise and work on getting your diet set. Then go back to working out but bring the intensity waaaay down. A nice long walk can give you the same stress relief/sanity inducing effects of a short, hard HIIT session. get a good book on tape and just walk at a moderate pace or ride a bike at a moderate pace, etc and lift some weights.
What next?
just maybe a tiny bit blunt. 
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