I started a running program on Jan 27th. I have walked/jogged on the treadmill for 20 minutes EVERY day (except 3 when I was out of town).

I greatly improved my cardio ability within the first 2-3 weeks. Since then I have been working on moving up to more jogging and running than walking. I have run outside a few times to see how I'm doing and am making about an 11.5 minute mile. Not great, but a huge improvement from a generally sedentary life back in January.

In the past 2 weeks I have continued to 'run' but added upper body and lower body workouts on alternating days and core workouts as well. These are simple so far as I have a way to go but I am doing them. This is all in addition to still running.

My concern is... I've not lost a single pound!

I have not made any big diet changes yet except adding more water but my diet is decent and I have been stable at this weight for 2+ years now. How is it possible to increase my activity level this much and it have no effect?

I need to lose about 20lbs to join.

Any suggestions on getting this jump started? I'm seeing results in that I feel better, have more energy, endurance, etc. But it'd sure be nice to see it on the scale as well.

quote:

I have not made any big diet changes yet except adding more water but my diet is decent and I have been stable at this weight for 2+ years now. How is it possible to increase my activity level this much and it have no effect?

Well done! Exercise should become a habit for life! Try increasing up to 30 mins or more on the treadmill.

You say you diet is decent? Talk to your doctor for dietary recommendations for areas of improvements.

Excess calories can turn into excess weight. Over consuming any foods, expecially non-nutritive foods, is easy to do; read labels. Portion control is very important. Prepare and serve smaller portions. There is a right number of calories for you to eat each day- This number depends on your age, activity level, and whether or not you want to lose, maintain weight.

Try to eat a whole grain, a fruit and vegetable at every meal. Try reducting your overall fat intake and choosing more "healthy" fat options. choose leaner cuts of meat and lower fat dairy products. Self motivation is the key to the sucesss of ANY nutritional plan.

for additional information......

www.FruitsandVeggiesMatter.gov

www.DietaryGuidelinesforAmericans2005

www.MyPyramid.gov

Good Luck! Keep us posted...

Honest I have found the best results with herbalife......I am a distributor BUT I am getting good results. Just ask me and I'll be happy to tell you about what I've done to loose 7 lbs in five days.

Grayangi -

First, good job on the lifestyle change. Even if you don't make it in it will pay off in the long run.

You say your diet is decent - how so? Are we talking portions, types of food/drink, or ? Remember, you need to watch both how much and what you eat. Base whatever diet program you decide to use on what you will find in resturants, grocery stores, etc. - after all, you will have to at one time or another eat what is in the galley.

Also (my apologies NAVET) stay away from the designer stuff. A lot of that stuff has not been proven scientifically to work. Also, some of it may contain chemicals that will cause a positive urinalysis result for narcotics. I myself removed 70 lbs. from my frame in six months (Feb. to Aug. 2006) and have kept it off since then simply by eating smarter. No chemicals, supplements, etc. - just an old dog learning new tricks.

Are your clothes still fitting properly? If they are looser than before, it means you are removing excess fat and adding muscle. Muscle and fat weigh the same but muscle takes up less space.

Whatever happens, don't give up.

Thanx for all the help and encouragement. I have recently reviewed and made some diet changes with a nutritionist. I'm also meeting with a personal trainer this week so I hope to improve on the workouts between running.

The scale actually slid 2lbs this week finally. First move it's made

There are definitely some changes: my clothes feel better, I can see more shape/waist, and I've been tracking measurements as well. So... I'm starting to see results in bits and pieces here and there just had hoped for more sooner with all the work I was putting in.

Again, thanx!! I'm definitely not giving up on this!! I'm quite psyched to make it happen!

quote:

Originally posted by Grayangi:
Thanx for all the help and encouragement. I have recently reviewed and made some diet changes with a nutritionist. I'm also meeting with a personal trainer this week so I hope to improve on the workouts between running.

The scale actually slid 2lbs this week finally. First move it's made

Congrats, keep up the good work!

There are definitely some changes: my clothes feel better, I can see more shape/waist, and I've been tracking measurements as well. So... I'm starting to see results in bits and pieces here and there just had hoped for more sooner with all the work I was putting in.

Again, thanx!! I'm definitely not giving up on this!! I'm quite psyched to make it happen!

Just an update!

Gained that 2 back (was just a fluctuation) but this week have steadily dropped 4lbs.

But I have lost 13 inches!! (in 6 weeks) Based on body fat calculations and such it's 8lbs of fat gone and 4lbs of muscle gained.

And... I've made some serious improvements on my run time. Am running my first 5K next week too!!

I will make this happen!!

quote:

Originally posted by Grayangi:
Just an update!

Gained that 2 back (was just a fluctuation) but this week have steadily dropped 4lbs.

But I have lost 13 inches!! (in 6 weeks) Based on body fat calculations and such it's 8lbs of fat gone and 4lbs of muscle gained.

And... I've made some serious improvements on my run time. Am running my first 5K next week too!!

I will make this happen!!

I have not tried the Herbalife products, but the other ones that I've tried are junk. You are correct about weight fluctuation, after a good 6 mile run I can drop down to 171 due to loss of water. Any given time I can weigh anywhere between 174 and 179.
That is awesome that you're running a 5k, have fun at the event!

get of the treadmill

Another update - it IS being done!

I've lost 10lbs now. I've lost 23.5 inches all over! I've dropped 7% body fat. My BMI is in the normal range!

What I did... 1) started recording everything I eat. This helped me make decisions about where to 'spend' my calories. I control calories and protein each day. Everything else falls into line well by iteself. And I don't stress the days I go over - I give myself a junk day now and then and my body appreciates it.

2) Kept up cardio 3-5x per week.

3) Added strength training 2-4x per week. I'm getting better on the weights but it's more sporadic just now. Trying to find my groove.

I mostly run outside now since weather is good. I also got an elliptical for Mother's Day so I can do more without killing my knees. One was hurting a bit so I gave it a break from the pavement.

I do another 5K on Monday - is a Memorial Dedication race for the Armed Forces. I'm excited to be a part of it!

Now I just need to get some pushups and situps happening (I won't tell you where I am on them just yet - have some work to do. lol)

I love that I am reaching my goal! It feels great! Best of luck to anyone out there in the same boat! You can do it!!

p.s. my clothes are falling off and my belts need new holes... I've moved 3 notches!!

some other pointers:

stay away from herbalife and other snake oil diet pills. none of these are proven to do anything but make your bank account smaller.

some of these items are being reviewed because of the long term side affects such as high blood pressure.

get off the concrete when you run. that's a good way to create a stress fracture. find dirt trails or blacktop to run on.

i like what you're doing by writing everything down. i journal everything myself. it works. it makes you accountable. it's like balancing a checkbook. yes you can have that cookie now, but it means you will have a salad for dinner. track your physical activity as well.

instead of allowing yourself a day to eat what you want, give yourself just a few meals a month to eat what you want. (example-go to that resturant you really like, order your favorite meal and dessert and resume you regular eating habits in your next meal.)

what do you drink? you should be drinking nothing but water. even fruit juices are high in sugar or corn syrup.

diet soda is no good either because it's high in sodium.

don't be afraid to change up your routine. "shock" your body.

it's sounds like you are on the right track already, but hopefully some of these pointers may help if you hit a weight loss plateau.

good job and best of luck to you!