[ChihuahuaMomma]

Ok, So I've been working out for three weeks now. Daily. All cardio, burning 200-300 calories per day. Consuming 1,000 calories. No sugars or sodium. I'm only losing a pound a week, I know this is normal but at this rate it'll take me 10 months to get to my goal weight. That's depressing and discouraging. And I'm afraid if I don't see more results sooner than later I might give up. Don't get me wrong, I feel great. But I need some encouragement and tips and tricks. What are some important things that I need to know to get the best out of my diet and work out? I have access to treadmill, exercise bike, elliptical and an array of weight machines which the lightest resistance is 30 and I can't lift 30 without it killing my back (I broke my back 18 years ago). I just need some tips that might increase my weight loss...

[JudyKayTee]

You already know this - but for me exercise is a bigger factor in weight loss than diet. I eat pretty healthy anyway so to lose weight I simply exercise more. I like a treadmill. I also have back problems so I can no longer lift weights, use weight machines. I CAN sit and use bar bells for my arms.

I would say treadmill - but be cautious and careful of your back.

I also find this time of year when everything is dreary I sleep more than I do in the summer and that packs the weight on me.

I was vegetarian for a number of years and still am not a big meat eater. I would KILL for ice cream but don't eat candy so I keep NO ice cream in my house - or I'd be awake at 3AM, eating it out of the carton.

[ChihuahuaMomma]

I do the treadmill for twenty minutes every day, as well as the elliptical for twenty. On a good day, I do the exercise bike for an additional twenty. I need something on top of this or tips to help out. I don't eat ice cream or candy or soda anymore.

[justcurious55]

Do you have an actual bike? If the weather is decent in your area you could ride your bike either just simply for exercise or for errands. The grocery store isn't far from me so sometimes I'll ride my bike there. It changes my routine up a little and helps me keep away from things like ice cream (I've also stopped buying my favorite greasy chips and dips, and had been doing well not buying cookies until the girl scouts came around) because I can only fit so much in my bike's basket.

[redhed35]

Eat breakfast, drink cold water in the morning, eat a couple of times a day, so your body does not go into 'protective mode' i.e. thinks there's a famine on and hangs onto the fat.

Don't be afraid to eat some carbs, your body needs it if your exercising (breaking a sweat exercising) everyday... take 2 days off for your muscles to repair.

Protein... chicken,fish,red meat,eggs,get the protein into you!

Your calorie intake seems to me to be very low, is that your own figure? Or did someone advice that?

Too give yourself a boost take tape measure to your body, log around the bust at the widest part, your waist and your hips, even though your weight is not dropping you may be losing inches.

Muscle is heavier then fat, so with all the exercising your muscles may be getting denser therefore heavier, but you will look toned.

Stretch out really well after a work out to elonagate those muscle fibers.

Pilates is wonderful especially if your back is dodgy and gives amazing results in a short time.

Edit: don't eat 3 to 4 hours before you go to bed, come hell or high water!

[ChihuahuaMomma]

Nope, I don't have a bike and I live in Oregon where riding a bike is very impractical unless you're a crazy Portland hippie that's immune to colds and pnuemonia.

[ChihuahuaMomma]

eat breakfast, drink cold water in the morning, eat a couple of times a day, so your body does not go into 'protective mode' ie, thinks theres a famine on and hangs onto the fat.

dont be afraid to eat some carbs, your body needs it if your exercising (breaking a sweat exercising) everyday...take 2 days off for your muscles to repair.

protein...chicken,fish,red meat,eggs,get the protein into you!

your calorie intake seems to me to be very low, is that your own figure? or did someone advice that?

too give yourself a boost take tape measure to your body, log around the bust at the widest part, your waist and your hips, even though your weight is not dropping you may be losing inches.

muscle is heavier then fat, so with all the exercising your muscles may be getting denser therefore heavier, but you will look toned.

stretch out really well after a work out to elonagate those muscle fibers.

pilates is wonderful especially if your back is dodgy and gives amazing results in a short time.

edit: dont eat 3 to 4 hours before you go to bed, come hell or high water!

Hi, thanks for the all the advice I do all that except taking the two days off since my job is pretty sedintary. And I don't do pilates because I don't know how, and I work out in my friend's apartment gym.

[redhed35]

If you check out any local centres there may be classes running,even if you get to a few and learn a few basic moves you could carry on by yourself at home.

Your workout routine sounds like a lot everyday,I would think your body needs a full 24 hours to fully recover, perhaps someone else may be able to give more advice on this.

On the rest days is when the whole repair,weight loss takes place, as far as I know, anyone who can verify that,please do.

Oh, sleep! Very important in weight loss, get a good nights sleep.

[ChihuahuaMomma]

There IS a full 24 hours in between work outs. I sleep very well on my off days, but usually only 5 or so hours on work days since I work graveyard.