I am trying to loose weight, I've been doing the Atkins diet. At first it was going well I lost 18lbs in four weeks. I walk on my treadmill at least 5 times a week for 45 min, I have not cheated one time. For some reason the weight loss has stopped, and to make things worse I gained two pounds!
Hello, My name is Alex Huddleston and I am certified personal trainer and I would like to offer some suggestions for your goals. First, always consult a physician before beginning any exercise program or major diet change. Assuming you are a healthy individual in need of weight loss, the first step is looking at your diet. I personally am uncomfortable with negative connotations placed on the word diet, it is simply a word that describes what you eat, but food consumption is a diet all the same. Though you gave very few details about your actual intake, I would assume you have cut your carbohydrate intake tremendously and upped your protein intake. This would explain the initial weight loss and ensuing plateau.
When one deprives their body of carbs, the body reacts by ridding itself of excess water that it would normally use to inconjuction with consumed carbohydrates. You also received a second boost by your upped protein intake. The macro nutrient protein acts as a thermogenic, as your body's metabolism must speed up to process the protein. However, a plateau is inevitable with this style of dieting as there is only so much water your body can shed.
Eventually, your body will always attempt to strike a balance in all of its functions, homeostasis. In your plateau, your body has simply hit its balance of low water level and low carb intake level. Lets try easing back into a moderate intake of low-glycemic carbs but still keep your protein at a moderatly higher intake, along with healthy fats and break all of this up over 4-6 meals a day with majority of carb intake early in the day.
The key to weight loss in keeping ones metabolism revved up all day, helping you consistently burn an optimal level of calories. On another note, its great you are walking and hitting the treadmill, your completely heading in the right direction. After an extended period of time on any exercise though, your body will adapt and find a way to use the least amount of energy in any work as possible. Try to mix things up, especially in intensity, with the goal being heart rate level. The goal to shoot for here is 65-80% of maximal heart rate. With some practice, you will be able to stay at this level longer and longer.
If your a home-gymer, try walking outside, mall walking, maybe even a little jogging, anything to break the pattern so you don't get bored, because let's face it, if you are not enjoying what you are doing, you will not keep doing it. I wish you the best of luck with your goals,
Alex Huddleston, CPT-NCSF
If anyone has further questions, feel free to contact me at huddlestonalex AT gmail com
Disclaimer: All views expressed are purely opinion, always consult a qualified physician before beginning any exercise program or diet change.
Whenever you begin loosing weight, you hit periods where things level off. You need to switch up your exercise and eating habits. Please be careful with the Adkins diet. I tried it several years ago and got sick. For the past year, I've been eating according to the south beach plan, which allows almost all veggies and fruits, and includes portions of whole grains, and have never felt better. I started by getting the book at the library and ended up liking it so I bought one. This is the only thing I have ever been able to stick to long term. Please check it out.
My heart feels for you because I was also in difficult stress with my weight, like you I didn't look or feel great about myself till I went on the Atkins diet. It may sound untrue but I was 23stones to begin with, feeling down hearted. I went on & after 7months my weight came down to 11stones! But it was a struggle because the exercise I was doing towards a fast results every day were--10mins rowing, 20mins running on the treadmill, 15mins cycling & finally sit ups" as many you can do", all I will say is if you want it badly then don't give up, the result is unbelievable!