frustration with weight loss

Question
Hello,

I have been struggling with reaching my weight loss goal for a couple of months now. I graduated college this past May and I was a Division I athlete so I was working out constantly 5-7 days a week all year. Now that I'm in the "real world" I don't have the time to work out as much as I did. I have gained 5-10 pounds since I graduated and I have been struggling to lose that weight. Although I still workout around 3 times a week (running, stationary bike, some weights, sometimes yoga, I mix it up) I have a desk job so I'm sitting all day. However, because of time constraints my workouts are never as intense as they were when I was an athlete.

Within the last two weeks however I had a breakthrough and lost 4-5 pounds. But somehow with in the past 4 days I have gained it all back. Of course, I'm upset by this and very frustrated because I have not changed my eating habits. I have a very healthy diet (fruits, vegetables, lean meats, only complex carbs) and I drink water all day and get the proper amount of sleep. By all conventional standards it seems like I'm doing everything right but it just doesn't seem to be working for me. Is there something crucial that I am missing?

I only want to lose 10 pounds to get back to weight I was during college and I honestly only need to lose 10 pounds. I'm not over weight so does that make it harder to get weight off? Also, how is it possible to gain back 4 pounds in 4 days without any change in behavior or diet? I'm so frustrated. Thank you for your advice and help.

Answer
Hi,

First ly you need to callit FAT loss, not weight loss. Weight is everything in your body, water, bones, tissue, fat etc?Losing 10 pounds of muscle and water is not good for you. The gym should give you a fat % check and that will be your goal for reducing fat content. You抮e looking to decrease your percentage body fat, and increase lean muscle and aerobic fitness.

Have realistic weight loss goals around losing 5 ?10 pounds initially and try to keep it off for a long time. In a well organized training program you can lose 1-2 pounds a week successfully, and over a period of months that makes good weight loss. Keep a log of what you eat and when.

Try to keep the records for a few months to see your progress in regards to weight loss. Put everything down on the log, even a cup of Tea or a small sweet, and describe it so you can see all calories consumed and what type they are. Also log your exercise routine; your trainer can help you there.

Try to consume foods low in fat, low in cholesterol, low in salt and low in added sugars. Include lots of complex carbohydrates (such as whole-grain breads, cereals and pasta), fruits and vegetables. This type of diet will help you control your blood sugar level, as well as your blood pressure and cholesterol levels. For the liquids she needs to consume sports drinks that have a high amount of a complex carbs like Maltodextrin.


You need to east lean protein like chicken, turkey, pork and lean beef. Also you will need energy in the form of complex cars, like whole meal pasta, cereal, and grains. Also any sports drink that has maltodextrin and where 70% or more of the carb content is not sugars. For the liquids she needs to consume sports drinks that have a high amount of a complex carbs like Maltodextrin.

Thanks.

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