Okay, so I have been exercising and eating healthy for about 6 months now and I have not seen ANY results on the scale or with fit. I am trying to lose some body fat, but I don't see any change:(
diet- I am aware that the way you look is about 80% diet so this is daily intake
breakfast- eggwhite omelet with a cup of spinach or other veggies
lunch- palm size chicken breast, spinach, half a sweet potato
snack- apple and 10 almonds
dinner- varies but low carb and tons of veggies
late night snack (if I am hungry) 1/2 cup non fat cottage cheese
I also don't eat after 8 p.m.
workout-
I workout 6 days a week and do an hour of yoga on rest day
workouts consist of 10 minutes of jump rope (everyday), 30 minutes of hiit cardio (running, elliptical, or daily hiit website) and then 30 minutes of body specific training
I used to workout twice a day but I wasn't seeing results and read that I may be over training so I stopped that but increased the intensity.
I am so desperate to lose 10 pounds! I am consistent, I train hard, and I eat clean. I am willing to do anything to lose it (as long as it's in a healthy manner). am I under eating, overeating, over training..what?! please help me! Thank you for reading all this lol
oh and I have a bmi of about 20.5, I'm 5'10 and 140 lbs, I want to be 130 just so abdominals have more definition.
why aren't I seeing any results?
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victoria_3221
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Re: why aren't I seeing any results?
You might be gaining muscle. 1lb of extra muscle burns an extra 45-50 calories a day, os you could be replacing some fat with muscle, which is not a bad thing.
However your calories might be a little low relative to your activity levels, so you might want to consider increasing your protein, but mainly with the snack and dinner options, if you're going low protein with those meals, which it looks like you are, so things like turkey, beef, ham and chicken from a packet would be quick and simple options.
You could also add another snack mid-morning as well, which could be comstructed using the following options as examples.
Microwave baked beans, soup and rice dishes, peanuts, nuts, low fat cheese, carrot sticks, celery sticks, oat granolas, yoghurt pots, fruit, including tomato and cucumber, sandwiches,
packet beef, turkey, ham or chicken, cereal, pre-prepared boiled eggs, bread, etc.
Some of these are snack components and some can be full snacks.
If you are exercising too vigorously and not allowing yourself enough calories to burn, you might be going into a starvation mode scenario, where the body hangs onto fat, assuming that is that you're not just replacing fat with muscle, as I suggested earlier.
However your calories might be a little low relative to your activity levels, so you might want to consider increasing your protein, but mainly with the snack and dinner options, if you're going low protein with those meals, which it looks like you are, so things like turkey, beef, ham and chicken from a packet would be quick and simple options.
You could also add another snack mid-morning as well, which could be comstructed using the following options as examples.
Microwave baked beans, soup and rice dishes, peanuts, nuts, low fat cheese, carrot sticks, celery sticks, oat granolas, yoghurt pots, fruit, including tomato and cucumber, sandwiches,
packet beef, turkey, ham or chicken, cereal, pre-prepared boiled eggs, bread, etc.
Some of these are snack components and some can be full snacks.
If you are exercising too vigorously and not allowing yourself enough calories to burn, you might be going into a starvation mode scenario, where the body hangs onto fat, assuming that is that you're not just replacing fat with muscle, as I suggested earlier.
Re: why aren't I seeing any results?
Victoria - how are things going for you? Have you seen any changes?