Well, I've lost 28 pounds from April to September and since then, I've stayed the same. I've felt like my eating has been consistently healthy, though somedays I do binge. Maybe that is it? But I regularly exercise as well by playing basketball and other physical activities. I weigh 222lbs now when I used to weigh 250lbs according to the doctor's scale.

Any advice?

I just had this long conversation today with Dave Nicholson about this. Check out my page. He recommends weight training, apparently there's this Stronglifts 5x5 program that is supposed to be really good. You can find the program easily on the Internet. Another suggestion I received from someone is to find out how many calories you should be eating per day when you are at your goal weight (easy to use calculators at caloriesperhour.com) and then eat that amount, which will eventually settle your weight at that place. There are 3500 calories in a pound (which I'm sure you already know) so just make a goal to burn at least that much per week through a combination of reduced calories and weight training/cardio. You WILL overcome this plateau! Keep working!

it is God's will...


... j/k

Why don't you give us the stats? Height/age (we've got weight already), diet (macronutrient profile, approx cals per day), exercise program (weight training and cardio, frequency and intensity)...

then we can give you some educated advice!

Sorry. My height is 6'1 and I am 18 years old as of October. I eat about 2000 calories per day, give or take a couple of hundred and I don't know what macronutrient is and stuff. I don't have an excersize program, I just try to live a physically active lifestyle and eat healthier.

Well, a macronutrient is basically the most simple way to classify what you eat - is it a protein, carbohydrate, fat, or alcohol? Each has a different effect on your body and is used in different ways for fuel. What does your average day of eating look like?

Start off first by tracking every single thing you eat for the next few weeks to get an idea of how many calories you are getting and where they are coming from (I use and recommend a free website - fitday.com). Try to eat 4-6X/day instead of the standard 3 - this helps you stay full and turns your metabolism up a notch.

I don't think most people really need to count calories (in the long run), but it's a good idea to understand the food you're putting into your body so you can get enough of the right stuff to fuel your goals. On that note, at 6'1", at your age, if you're active at all you should probably be eating a lot more! (checking out some calculations online, a starting point would be around 2500-2700 per day).

What do you do to live a physically active lifestyle? Do you have a gym membership or do any sports? It is a good idea to get moving (that is, do some sort of cardio exercise) for 30-60 minutes, 3-6 times a week. Also, incorporate resistance training 3x/week to increase your lean mass.

Keep that up and you'll be able to eat all day long and still be in awesome shape

Dave's right. You don't want to eat ALL carbs, ALL fat or ALL protein. You need to try to divide it up fairly equally.

What types of foods do you generally eat? We could get an idea of the macronutrient balance you currently have.

Hey Dustin

It might also not be just a nutritional issue.

You do need to vary your workouts or whatever it is your doing to exercise. Your body will get bored just as easily as you will with routine.

If it is nutritional then I can't agree more with Dave. The 5 or 6 meals a day (proportioned properly) is much better that 3 larger meals. I tried this and think it's great. It keeps your metbolism ticking over and you lose more body fat, as well as you don't feel like snacking during the day.

But don't forget, it's not always just one or the other...it could be combination of both.

i think its the binge eating. that can really set you back alot.

Dustin, do you feel guilty when you binge, as you admit to doing?

If not this is an issue because you will feel there is nothing wrong with doing it. you just need to discipline yourself when it comes to food.

Don't get me wrong. I've just had a chocolate bar and a pack of potato crisps, but it's a Friday and that is the only time I allow myself to have those, or any "treats".

Well, here is what my macronutrient record looks like almost everyday:

Protein - 60%
Vegetables - 5%
Fruit - 15%
Starch (breads, ramen noodles, etc.) - 20%

I usually play non-stop, very physical basketball 5 out of the 7 days of the week for 45 minutes straight. And on top of that, I have work, and I when I get home, I go to sleep. I run during the summer (about 6-12 miles per week)
and on the weekends sometimes me and my friends play frizbee or volleyball or I'll go to the gym and play some basketball.

The past 2 days, I've been sick and my throat has been killing me and I've downed some serious ice cream, but other than that, my diet has been pretty good.

And as for the 6 meals/day, I try to work that in around school and work.

I definitely need to hit the weight room and try different exercises besides just basketball. I haven't been in a while. I have patellar malalignment (messed up knees) so my doctor said I can't do any squats or deadlifts.

I do feel very guilty when I binge eat but sometimes I just can't help it on the weekends. I try real hard, but something just overcomes me. I used to do it every single day, and I'm glad it is down to only 1-2 days now.

That is a very high protein diet. Not that protein is bad, im just sayin.

I try to do 55% carbs (good carbs) 20% healthy fats and 25% proteins.

Hi Dustin - I am currently reading a book called "The Don't go Hungry Diet" by a Dr Amanda..and she basically says in her book that this is classic famine reaction to diet..so a plateau, and she recommends feeding the plateau..that is eat however much you want healthy within reason of course...she is a molecular scientist specialising in humans and weight loss and plateaus ... very interesting read....

Do you drink lots of beer, milk, soda, juice, energy drinks, chocolate milk, Gatorade, or cool aide? Where's the water in all of this? Binge on water my friend.

When you binge, all that work and sweat is for nothing. You need to avoid this as if your life depended on it!

Here's a No-no list for you:
1.) All the drinks above beside water should be avoided.
2.) No fried foods!
3.) No Pasta (pizza, lasagna, linguini, noodles, calzones, hot pockets, etc.)
4.) No ice cream, cookies, candy, donuts, milk shakes, sundaes, candy bars, cake, etc.)
5.) No full portions -- cut everything in half. (Should you get hungry in 3 hours, eat again, but something good for you.)
6.) No huge steaks, rib racks, hamburgers, hot dogs, sausage, bacon, or anything high in fat.
7.) No chips, fries, or onion rings.
8.) No fast food.

There, now make a menu plan without the above No-nos. That should change your weight.

Good luck.

Really not trying to be controversial here, but if I did that I would still be 258 lbs (if not more). I do a couple of the things, but if I say "no" to everything then I will not last. I find that if I say I cannot have any certain thing than when I do have it..... (and I will) then I will binge on it. But if I tell myself I need to watch what I eat, and when I do have a donut, hamburger, etc, etc, etc.... that I will eat a healthy amount. Many times that means only 1 oz of potato chips, but if I restrict myself completely from potato chips, I will go overboard when I do have a couple.... and I will have a couple!

All that to say - yes, you need to stay away from the bad foods, but this is a lifestyle and lifetime, there is a very very small amount of people that can and will life the rest of their lives without everything on that "no" list..... I think there are about 3 in the United States, right now, and maybe 1 in Canada.

I'm with Tim on this one. Instead of completely banning things from my life, I set limits for myself. Allow yourself one Coke or dessert a week. If I'm going out, I plan how many beers I will have.

The other thing I do is when I decide to have a dessert or something not-so-good for me, I get the real thing. I also will get the very best I can. For instance, if you love cheesecake, don't go get the cheesecake in a plastic cup in your grocery store. Get a fancy, delicious piece of cheesecake that makes you feel like you're treating yourself eve more.

I also found if I eat my treats with other people, I almost always share (eat less), and I am more conscious of what and how much I'm eating.

Yea, I think you got where I was trying to come from.

I have had hamburgers, but I don't eat fast food hamburgers.... we do the lean beef, and then I usually only eat half of mine.... but I am satisfied.

I had some ice cream with the kids last night - just a couple small scoops, and I haven't had ice cream in over a month.... not because I restricted myself, but because I didn't think I had to have it. If I was restricting myself I would have been craving it all that month, and last night would have been a hugh bowl, with a second right behind.

My wife and I had a craving for some cheesecake, and so we bought two pieces, we shared the one, and took the other home.... for later. Yea, we shared the other piece a couple days later..... but we haven't had anything like that in a few weeks since then.

My wife and I ALWAYS shares a meal now when we go out to dinner. We don't go out very much, but when we do we always share. It is also kinda romantic

My biggest thing is when I am done with losing weight I don't plan on changing a thing, because the way I eat I can live with the rest of my life. If I was to ban everything, when I was done losing weight that would be the first thing I would do - go back to eating some of the forbidden fruit (in this case it ain't fruit!) And that is where we get the yo yo dieters.... which I refuse to be! I have so many friends that have gone on the atkins diet, and have lost great amounts of weight, but with the restrictive nature of the diet, as soon as they quit they ballooned back up - EVERY ONE OF THEM! Most of them gained most of the weight back, and many of them have gained more!

I am sure glad this didn't cause a flurry of negativity (especially after what happened yesterday in the forums), I felt strong enough about saying something that it made me a little late for my run. I fully expected to come back after my run to see a bunch of back and forth.... I am glad I didn't.... and, yes, my run went good... I did 12 miles this morning, I am only two weeks away from my very first Half Marathon! Whoooo Hoooooo!

THAT IS AWESOME, Tim.

And to add on the Atkins diet, they were all miserable when they did it - some days they were happy, but I could tell some days they were really miserable.

I am not miserable with the way I eat. I do have cravings once in a while, which I sometimes give in too, but only in moderation!

Thanks Minu!

I don't got it all together, I know - but I am happy and things are working great for me! Does that count for anything?

Sure DOES.

May I ask what your 12 mile time was?

Thanks for the advice.

My time was 2:03:46. which is a 10:19 pace.

It was a hard run, I started off slower than I have previously on my 12, 13, and 14 mile runs hoping to have more left at the end. I did have plenty left at the end but my HR was higher the whole time than it has been in my other runs - even running at the same pace - which made the run just more difficult than I expected it to be. Usually my legs are what is giving out at the end, this time it was my energy. I have a feeling I am coming down with something, my son has been out of school sick this past week, and now my wife is sick.

Although, all that being said, I am happy. I wanted to hit a sub 2 hour Half, but I am not sure if I will make it. The one time in training I ran 13.1 miles I did it in 2:07:33. I know I can do it, but I am afraid to take off too fast and pay for it later in the race.

Oh well, enough about me...

wow! not to threadjack, but very nice work tim! 10 minute mile for 2 hours is dang impressive...

Hey Tim, I wasn't trying to be mean with my suggestions or be too negative, but Dustin M seemed to be not getting anywhere with what he was doing. I know it is a very extreme thing, but negating the above foods has pushed me to where I am at today. I have to confess there were days where I had a burger, indulged in a tiny dessert, or had a few slices of pizza -- but doing this for some time has helped me shrink my appetite, given me more self control, and ultimately helped with my weight loss. Knowing what is causing harm to your diet is half the battle. Dustin, the trick is to find out what you are doing wrong with your food consumption and fix it.

Maybe you can give us more of a day to day detailed diet so that all of dieters here can pinpoint what your problem is.

Hope I don't come off as a know-it-all, I am not. Just want to help out.

Thanks Hound -

Richard, no I wasn't taking it as mean I just took it as impossible, and what has made me fail many times in the past.... trying to do just what you were saying. I think we see things exactly the same (from my perspective) based on your last post there.

Dustin, just a thought kinda totally away from what has already been discussed. It seems wild and scary, and a NO WAY moment, but.....

You may want to up your calories if you are only eating approximately 1900 cals a day. Make sure you add good calories, and not calories from the "no" list, as you want to stay away from those as much as possible (that I agree with 100%)

The reason I say this is because I was stuck a few times along the way. Some of the things that got me unstuck was mixing up my weight lifting and running, and also because someone told me that I may be not eating enough. It was hard for me to swallow, it is so backwards to what seems logical, but even though I was scared, I tried it and bam! I started losing again. Your body may be thinking that it is not getting enough so it is storing what it has, which has stopped the weight loss. There are a lot of posts on this forum about that, and on the internet. You can search for "Starvation Mode"

Good luck, and keep us posted!

I understand the need to eliminate "bad foods" from the the diet. I've done it myself and have had success doing it. Out of sight, out of mind. The problem is there's always been a point where those food eventually come back into your life and you can rebound from there.

I have to agree with Tim on this. I've grown to understand that eliminating certain foods you enjoy isn't self-control, it's avoidance and avoidance is impermanent. True mastery of cravings and appetite is moderation. You may want to avoid certain foods when you're first starting out to get a sense and develop a taste for healthy foods but I think you should try to add the foods you like back in some time, in moderation. You only live once, why not enjoy the foods you like?

By the way, last night, I ate 2 chicken wings. Talk about moderation! I could, if pressed, eat about 4 dozen of them.

tim-congrats on your run/time and you are, and will continue to be a success with your positive attitude and lifestyle changes you have made!!! such an inspiration, as always!!

Definately some words to live by.

@Dustin, doesn't sound too bad (except for the Ramen noodles!!! they're terrible for you!). I still recommend very specifically tracking every single thing that you eat or drink to get a better idea of what you're really eating. Also, the weight training would be a good addition. It's a shame you can't do squats or deadlifts, but there's still a TON left that you can do!

Thanks Guys

I plan on playing basketball Monday, Wed, Fri and Weightlifting Tues and Thursday, is that cool? Would it be okay if I used weekends as a free time? Or what. Is there a negative effect to a 2 day hold on physical activity?