RE: Slow in weight loss

Question
Hi there,

At the moment I am a 5.7" female, weighing 208lbs, aiming to get to 147lbs. (I have already lost around 36lbs,dieting over the last year and a half.  I had a gastric band fitted abouta year and a half ago too and have not really felt that it has helped me that much so far...

My current calorie intake per day is between 1000 - 1200, though the upper end does not happen that often, and I was advised by my gastic band follow up doctor to stay under 1000 cals per day.  I eat small meals at regular intervals during the day and one big (healthy) meal in the evening, which stops me snacking on bad things.

I swim 4/5 days a week covering 800m in about 30mins, though stroke is not great.  Horseride once a week for 30mins and play badminton for an hour once a week (after both of which I am very tired).  

I have been doing this regime for about 6 weeks now and at first was losing weight quickly, but it has now gone down to 1- 1.5 lbs a week, which I find really depressing as I am trying so hard.  Do you recommend that I make any changes? Was thinking about cutting the swimming down and doing one circuit of weights and one 30 mins on the rowing machine instead.  Would this help?

Sorry for the long blustery email but I thought I would try and give you the full picture and I would genuinely appreciate any advice that you can give.

Thanks so much.

Lynn Docherty

Answer
Great question, Lynn.  First of all, congratulations for the weight you have lost.  That is hard work and a real accomplishment.  It also sounds like you have worked at this for a long time, and it is important to keep thinking of this as a long term battle.

There is evidence that integrating some strengthening exercises with resistance into your activity regimen may help you build muscle or what is called "lean body mass".  So you might consider altering your exercise regimen to include a little bit of resistance training three times a week.  You current calorie intake should be plenty low at that level to continue sustaining weight loss.  Remember, if you are still losing a pound a week, then that is over fifty pounds a year!  I would also add that is has been demonstrated that consuming more energy or calories early in the day is healthier than late in the day.  So consider making yourself have a protein bar in the morning as your breakfast, and then work hard at eating less in the nighttime.  For example brush your teeth right after a light dinner and only have ice water after that.

If you really get no results despite all of those things I mention for the next six months, then calorimetry testing might help establish your body's resting metabolic rate.  It is sometimes useful in offering further advice for specific calorie targets.

I hope that helps.  It really sounds as though you are well on your way to a successful weight loss journey.  Never give up.

1. Prev:how can i tone up my legs and gain muscle?
2. Next:If weight loss is a numbers game....