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Exercise Questions - Why Has My Weight
Loss Stalled?
Exercise Question:
I started walking 2 miles a day (4.5 mph) and limiting
my calorie intake to about 1500 a day. About a month later, I lost about 8 pounds
and felt great. Then the next two weeks I upped my walking to 4 miles a day and
same calorie intake. ABSOLUTELY NO CHANGES! No measurement changes and no weight
changes. What is the problem?
Exercise Answer:
There are two main reasons why your weight loss has stalled.
These main factors include your limited calorie level and the absence of a weight
training routine. At your current weight (240 pounds), your body needs more than
1,500 calories per day to run optimally. I would recommend not going lower than
2,500 calories per day. When you limit your calories to only 1,500 a day and then
walk for 4 miles on top of that, your body is very likely go into starvation mode
and completely lock up from burning any fat since its thinking there may be a
period of famine coming soon. It will lower its metabolism and store as much adipose
tissue (body fat) as possible. Your goal is to "fuel" your body with
good, clean and nutritious foods that will prime your body to build muscle and
burn fat. I would recommend focusing on lean protein sources (chicken breast,
turkey breast, egg whites) and lean fibrous carbs (broccoli, mushrooms, squash,
zucchini).
Eat several, small and nutritious meals throughout the day. You
will gain several benefits from eating several small meals throughout the day.
Your body's metabolism will be revved up throughout the day. You will also have
something in your stomach every few hours and be grazing all day long. This is
important because you will not feel deprived like someone who eats 1 meal in the
morning and then waits until dinner time to eat again, which usually tends to
create a mini-binge since the person is extremely hungry. Try to eat a small and
nutritious meal every 3 hours and you will reap the rewards! Along with
your current walking program, I would highly recommend adding a resistance training
program to your overall fitness plan. Begin a weight training routine 3 times
a week and focus on basic free weight movements such as bench press, squats, barbell
curls and triceps push downs. These core exercises will build quality muscle which
will burn more calories and give your body a drastic change in composition. You
can review our weight training guides here: 
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