Sdbai3's Journal, 29 Sep 15

It's not about the exercise you're doing, obviously; it's the food you're eating. In all likelihood, you've hit the point where you're going to have to eat less. It takes quite a few calories to maintain 180 pounds. Try cutting out all your snacks and halving some of your portions and see if that doesn't push you off the plateau. 

I think we kind of forget that as we lose weight we have to eat fewer calories also. Keep tweaking the total you allow yourself so you can see what you body really requires versus what it wants. 

I would agree with the above comments about food, calories, and considering making some adjustments....what we eat has the biggest impact on losing weight. But it's also true that our bodies get used to doing the same thing as far as exercise, and the same activity that might have burned XX calories a couple months ago might not burn as much now that you're used to it. I'd suggest changing up what you do to make it less routine. For example, I try to vary my lunchtime workout from day to day. Some days I do a combination of walking and running stairs, other days walk/jog focusing on inclines, others just jog, and other days a combination of walking/jogging/sprinting, all in spurts of different intensities. Then I try to get in strength training a couple nights a week, at least one day of just walking for a "easy" day, and one day off a week with no focused exercise planned. I think the variation gives better overall results and hopefully helps developing better fitness in my entire body. 

You won't gain pounds from doing strength training. You will gain muscle definition and tone. If you're walking an hour in the morning, I would definitely suggest doing something different at night. I can do cardio until the cows come home, but if I'm not pairing it with something like yoga/pilates/weights, my body does not change. Add 30 minutes of one of those at least 3 times a week and you should start to feel your clothes getting looser. One of the DVDs I like, though I get annoyed with the instructor, is Jennifer Kries Pilates Target Specifics. It's broken down into 4 15-minute segments (available on Amazon for $10). Or check something out at the library and find out what you like, be in yoga, pilates, zumba, etc. Good luck! 

Try mixing it up and adding some strength training in there nothing drastic some light weights, push-ups, dips, wall push-ups, curl a couple of gallons of milk. muscle will more effectively burn fat 

Well, I changed things up yesterday. Still walked/jogged yesterday morning and then last night I mowed the yard and did two sets of 20 lunges, squats and jumps. I was tired!! :) Tonight, it's arm night at the gym. We'll see how this goes! 

if your looking for ideas for something less tedious, try dancing classes. ballet, couples etc..  

Yes I think give it a week or so and the readjust again if needed 

Yes muscle is heavier than fat, but if you keep the weights/resistance down but repetitions up. You will burn far more calories resting if your muscles are in better shape. Don't ever be afraid to keep muscles in good shape. They are a huge contributor to weight loss. 

If you build muscle, you burn more. Period. As you have lost weight, because you don;t strength train, some of what you have lost is muscle which means you are burning even less. Definitely add some strength training. If you don't have access to weights, start a body weight training program - just google beginner body weight programs, there are plenty of free programs (I did buy a $2.99 app to use myself if you are interested https://www.marklauren.com/apps.html - it is a great app, the workouts are 35 - 48 minutes if you choose to just do the basic program ) 

if your eating less and exercising more something aint working right. Educate yourself . Honestly you should be eating more and exercising less . Sorry to confuse you but its the truth . Go to www.dietdoctor.com its a whole new world there . Your not going to believe it . 

believe me having worked out all my life its all about what goes in your mouth 80% diet 20% exercise ! 

I agree and I have seen that 80/20 statistic several times.  

Oh, how close are you to your goal? The closer you get the harder it is. 

Don't shy away from strength training becuase you don't want to gain weight. Muscle is MUCH denser (and SMALLER) then the same amount of weight in fat... and the extra muscle will boost your metabolism so that you will be burned more calories all day and even while you sleep!!! Strength training and being that "good" SORE feeling the next day is such a huge gratification and motivator for me!  

Second the motion on Behnkla85. I'm doing fast, light weights right now in addition to spinning 4x a week plus 1x elliptical. My weight loss stalled but my measurements are getting smaller--I find I need the measurements to give me that mental boost of seeing positive change! You've done great so far! My suggestion is to do both aerobic and resistance (weights) for overall fitness and weight loss. Keep going! 

Sounds like you are doing well keeping walking, you need to build lean muscle to help burn fat. Work on building your muscles, dont worry if you gain a little weight muscle weighs more than fat. Building lean muscle will help you in the long run. and try to work on the areas of your body that you really want to lose weight on building the muscle will help burn the fat away in your trouble areas. And you are right your body does get use to the same thing switch it up some. I started doing yoga for mind and balance. You can find You tube videos online for free that you can do right at home.Good luck on your personal wellness journey! 

OK this is EXACTLY my story. I lost about the same doing low carb and walking/treadmill/park walking then I felt like I needed to do something more to push thru . I added a circuit work out at the gym at night and still did my cardio in the am shooting for a goal of 10k a day . THEN I go t serious. I met with a trainer (free at my gym) and started with lifting *machines only 4 days a week and kept my walking schedule in the morning. Started to loose even more weight. Now 2 months of that I've added in free weights, supplements, and switched my cardio from walking to the elliptical in the evenings. I still walk in the morning but only 4 days a week now and i do gym/weights/circuit at night 4-6 t times a week. I'm eventually gonna lose the am walks bc its too cold . One thing for sure I can is I've never ever ever gained any weight by strength training or lifting. Quite the opposite. I'm beginning to get leaner. yes, I'm still flabby every where but no where near what I was 3 months ago, I have no desire to beef up or hulk out .. And I agree, you need to eat more. change your net carbs intake if you start lifting and you will need more protein for sure but you dont need to give up your low carb lifestyle.. Bottom line. Keep the walks, add in the gym but start slow.. maybe circuit training like the ones at Curves . Once you get comfortable add in a gym routine and change up your cardio and do different things like bike or elliptical.. You will see a difference....  

Strength training will not make you gain weight in the end...the more muscle you have, the higher the metabolic rate - you will actually burn more calories maintaining that muscle tissue. 

Thanks Y'all!!! Lots of great information. We'll see how it goes.