I am 5′4″ and 205lbs and 40% body fat! I have been working with a trainer for 6 weeks and have only lost 5lbs, 1.5% body fat, 1inch around hips & waist each. I feel like I’m gaining more bulk than losing fat, could this be because of the protein shakes I drink? The protein shakes are pure protein and fiber made with water and no fruit or flavored syrup, just vanilla protein; could the protein bring on the bulk? Also, my trainer suggests that I eat protein at every meal, is this really necessary? (I’m eating 1000 – 1300 calories a day) Can you please help me and give me advice on what I should eat?

Thank you! Can’t wait to hear your thoughts and suggestions.

Thanks so much for your great response, I’m going to suggest this to my trainer and see how we go from there.

However, I’ve had a bit of a brainwave and I’d love you to tell me what you think.

Since I had my lapband operation 14 months ago (I was 118kg, I’m now 108kgs), obviously I’ve found it hard to eat. So as I’m eating my healthy wholemeal crackers and Tuna for lunch, I’m drinking water to force it through the band every mouthful. I’m doing this with virtually everything that I eat, because I feel that I need to do, although I’m aware it’s probably cheating the system a bit.

But what I also think it’s doing is not allowing the digestive juices to do their work, so because of this the food isn’t digested properly, the ‘goodness’ isn’t used/distributed appropriately and it all just turns to fat or into the bowel (to be nice). This would also marry up with my tiredness and lethargy that I mentioned in my initial post.

What do you think Amelia, am I clutching at straws??.

Thanks again for your help.

Paul

I have a BMI of 19, which is still very close to yours so you should be quite happy with your score. As far as that last 5% (which is always the hardest) my tip for your training is to mix it up. The body gets very used to the same activity so try something new. Boxing and spinning are huge calorie blasters but running is the highest. Why don’t you book in for a fun run and start training for it. In my last post to Paul I linked to a great treadmill running program you could try. But the secret to the last 5% is increasing your intensity of your sessions by 10%.
Give that a go but remember not to increase your food intake when you increase your activity.
Have fun!
Amelia

Some personal trainers are hung up on muscle growth and will encourage you to train hard in the weights room and eat lots of protein to speed up your metabolism. Now you are a big boy and I am sure that muscle growth is not an issue for you, so in addition to keeping your portion sizes down, I would suggest changing your training program.

Switch the weights into boxing sessions with your trainer. That way you’ll still be working your upper body but you will be blasting way more calories. You need to be huffing, puffing, out of breath and red in the face.
Spin is good, I assume you are doing it in a class (if not, join a class) but you are probably getting used to it now so I’d suggest running on the treadmill. Yes running! Try this treadmill program to get you started: http://www.ameliaburton.com.au/2008/04/honestly-when-was-last-time-you-really.html
If you were my client, and your no. 1 goal was weight loss, I’d do the following;
Day 1: Boxing with trainer 1 hr
Day 2: Spin 45min
Day 3: weights with trainer (upper one week, lower the next) 1hr
Day4: Run on treadmill (10min Xtrainer, 20 run, 10min walk, 10min bike) 50min
Day 5: Boxing with trainer 1hr
Day 6: Outdoor activity (walk, swim, something fun and different)
Day 7: Reeeelax!

As for being tired, that will get better as you lose weight. Sleep is crucial when you are exercising and so is water intake. At least 3L per day.
But remember that diet is the main key, you can be super fit but still overweight. Getting your diet right will boost those energy levels and your weight loss.
Keep us all updated with your progress, and hang in there, it does get better, I promise!
Amelia

I didn’t think you would be..

Amelia, are you seriously a BMI of 21.1? That makes me feel much better about mine!

I am at the higher end of the 21’s, but still very comfortably in that category.

Also, my girlfrind has a really healthy BMI in the 20 range, but a bit of a tummy that she can’t seem to shift. I think genetics are playing a part here. We exercise and eat well without results. I seem to get them but it’s no always passed on to her!

Any thoughts?

Mel

I’m 51 and over the last 5 years I have slowly but surely put on about 25kgs to have me around 118kgs (I’m 178cms). I had lapband surgery last year and only lost about 6 kilos, but since the beginning of January my whole life has changed, but sadly not the scales.

Over the last 4 months I have been doing personal training and eating 6 small meals per day, as instructed and with content that has been advised as well.

I train 3 times a week and it’s all strength work and my trainer nearly kills me, I also do 40 minutes on a ’spin’ bike on the days off and I go hard on there as well, before having a day of rest on the Sunday.

In the 4 months of doing personal training, my weight has been up and down but I’ve only lost about 3 kilos in total. My trainer says that this can’t be right, my blood tests all show no problems, but basically, after lapband surgery (huge reduction in food intake and no alcohol) and 4 months of nearly killing myself, virtually no results to show.

Having said all this, people can see a positive difference in my shape and I seem to be slowly losing cms, but I’m also very tired all the time.

HELP Amelia!!,

With thanks

Paul

I can really empathize with your situation, many people get to a magic weight that their bodies just don’t want to shift from. You have a BMI of 21.1 which is smack bang in the healthy range, but you still have room to move and be in the healthy range.
Normal weight = 18.5-24.9
Overweight = 25-29.9
Obesity = BMI of 30 or greater

Amanda’s suggestion about the checking your thyroid is a good one, but here is my advice:

I bet you are eating too many calories per day. Check that your new Omega 3 diet hasn’t raised your daily calorie intake. Omega 3 is a fat so you could have pushed your daily calorie intake over the 1200-1500 mark. I suggest you speak with your dietitian and establish your daily caloric intake for weight loss. Usually it’s around 1200 – 1500 per day. Then start counting your calories, seriously.

Remember to eat breakfast like a king, lunch like a queen and dinner like a pauper.

Finally cutting out all refined sugar or wheat in the evenings may help. IE no white at night, no bread before bed, well after 2pm actually.

With your exercise, RAMP IT UP! If you can jog, you should be doing that most days not walking. Why don’t you sign up for a boxing class or do some spin classes? Even instructors who train 20hrs per week wont lose weight because their bodies have become used to the activity, so you need to mix it up, while you ramp it up.

Good luck, and please check back in next month to let me know how you are going…
Amelia