Weight loss plateau, belly fat, and tiredness

Question
QUESTION: Hi there
I'm 132-134lbs and 5'5" female.  Everytime I try to "diet" i lose some weight but as soon as i go under 130 i start to feel really crappy.  I can barely lift anything and im always tiredand feel weak.  I have a little bit of fat on my belly that i keep trying to lose (i'll never have a flat stomach due to IBS and bloating with that)  Ive always been an athlete as well with playing hockey for 10 years and wrestling for 2 years.  i think i eat pretty healthy... on average i eat: breakfast- some sort of bran cereal (about 180 cals) and 1 cup of skim milk.  lunch-   tortella wrap with tuna or canned ham, or a whole wheat sandwich with bologna and soup to go.  snacks- unsweetened juice(for potassium) 1 servingof raw carrots and some sort of treat (no more than 100cals) supper i have no control over due to i can not cook where i am living.  normally hot dogs (i only have one)chicken burgers, white spaegtii (anything unhealthy,  i dont have a big supper tho)and i always have 2 servings of canned veggies with supper.  i normally dont eat over 2000 cals a day, and i normally have one coke 0 with supper so it'll make me more full.  i know it can cause belly fat so i actually stopped today. i do cardio 3 days a week.  my cardio is playing DDR cuz i love it.  i do weights twice a week.  am i doing alright and why when i get under 130lbs do i feel really weak?  thanx so much!! sorry for the long question

ANSWER: Ashley,

Most likely, you can do better if you cut down on carbohydrates. Your belly can go away if you do. Skim milk might be too high in carbs for you since the fat in it is replaced by starch. Canned ham, bologna, spaghetti, tortillas -- same thing!

You should add some good fatty foods: nuts and seeds, avocados, olives, full-fat yogurt, heavy cream with you tea and coffee. And don't forget to drink your tee and coffee!

Also, you have to do strength exercises and high intensity interval training is a must if you want to break the plateau and get rid of your belly.

If you wish to know why all this advice, read this:

'Balanced' diet and abdominal fat
http://atkinszone.com/faq/2008/02/balanced-diet-and-abdominal-fat.html

Waistline, body type, and health
http://en.allexperts.com/q/Nutrition-Dieting-939/2008/5/Waistline-body-type-heal

A diet for metabolic resistance
http://atkinszone.com/2008/05/diet-to-improve-cholesterol-numbers.html

The high-intensity interval training for metabolic resistance
http://atkinszone.com/exercise/2008/06/high-intensity-interval-training-for.html

Tanya Zilberter

---------- FOLLOW-UP ----------

QUESTION: thanks so much for your help, i also wanted to know, i asked this at the begining of my first question.  why when i get under 130lbs, do i start to feel real weak, tired, sore.  i can hardly lift anything when im under 130lbs.  when i was 128, my body fat was 16%.  so it was good the guy said.  i got it check at golds gym.  thanks!

Answer
Sorry I didn't make myself clear. It happens (I think) because your body doesn't have enough of alternative fuel. Your main fuel is carbs and when you limit your food intake, you limit them, too and there's only a very small carb depot, it can feed you for a day or so.

When you exercise while limiting energy intake, this depot empties and the body starts saving energy making you sluggish.

When you have enough fat, with food plus your own, the body can produce enough of alternative fuel called ketone bodies. People having enough ketones report a lot of energy while losing body fat fast. Please take a look at our knowledge base for Banta dieters, maybe you can get some ideas of what to eat, what to avoid, and how to exercise:

http://bantadiet.com/banta/

Tanya Zilberter

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