I’m not losing weight
Dear Donovan,
I am 5 ft 4 inches tall and I weigh 222 lbs. For the past three weeks I have made some adjustments to my diet in order to drop some pounds. I have eliminated sugar, I have cut back on my carbohydrate intake, and I’m eating more fruits and vegetables. I also do about 45 minutes of jogging but only on the weekends. The problem is that I am not seeing where I have lost even an ounce of weight. Am I doing something wrong or do I need to take a different approach in my weight loss programme?
I am so sorry to hear about your weight loss challenges. Since you have made some changes with your exercise and eating habits over a period of three weeks, you should have already seen some results in your weight loss. It is evident that something is not quite right.
Answers to the following questions would have been helpful to determine why you are not losing any weight. Are you on any medication with steroids? Do you suffer from any medical condition like PCOS? In addition, do you think you are building muscles with your exercise programme? Also, is your thyroid gland functioning properly? These are some factors that could account for your inability to lose weight.
However, the first thing that I would suggest is that you check your scale to ensure that it is working properly. Once you have established that it is working, then you can continue your programme. The next thing is to make sure that your calorie intake over the last three weeks is significantly less than it was when you started.
Even if your diet is healthier, but the calorie intake is the same as before, no significant weight loss will take place. It is possible that you need a professional to assess your current calorie intake versus your calorie intake three weeks ago.
However, as a general rule, if you want to lose one pound per week, you will have to reduce your calorie intake by 500 calories per day. This can be achieved by changing your eating habits and your exercise programme.
Although you have made some changes with your eating habits, some more details of your present eating habits throughout the day would assist me with helping you. I am going to make some suggestions of a simple meal plan that I think should help you to lose some weight.
For your breakfast you could have one of these options: 2-3 fruits, 6 oz meal replacement shakes, or 1/2 regular breakfast. You can have green juices, coconut water or fruits as your snacks. For lunch you can select from these options for a start: protein with raw and steamed vegetables, 12 oz light soup with salad, or 1/2 regular lunch. Your dinner can be a selection from your lunch options.
In addition, I would suggest that you increase your exercise programme. You should exercise at least another two to three days per week. By increasing your exercise as well as reducing your calorie intake, you should definitely get results. Good luck.
We will answer your weight-related questions
Are you struggling to lose weight or just need some advice on living a healthier life? Tell us about your health issues and we’ll have nutritionist and wellness coach Donovan Grant answer them for you. Grant has over 12 years’ experience in the fitness industry and is the owner of DG’s Nutrition and Wellness Centre, Suite 16, 39 Lady Musgrave Road, Kingston 5. Send your questions to clarkep@ jamaicaobserver.com.
