Help! I Need to Lose Weight

Question:

I’m having major problems losing weight. Using MyFitnessPal to track calories. Consumed calories averages 1200. Exercise 400-600 per day. Alternate day’s cardio and weights. No major “wrong” foods etc. Weight constant at 159. Tried upping calorie to 1500 in case I was undereating but no change. What am I doing wrong, what do I need to change?

– Hemant P.

Answer:

Since your age, height and weight are not stated, I’m unsure of your estimated energy needs. Definitely go with at least 1500 calories daily since you’ve not gained at that level. What those calories are comprised of matters a lot! Not knowing how you are actually eating, my general advice is to:

Consume 500-600 of those at breakfast but less than 60 gm carbohydrate at that meal (to force you to consume the rest as protein and fat).
Avoid any liquid carbohydrates (aside from milk if consumed), so no smoothies/juice, sports drinks, sweetened tea, alcohol, etc.
Get at least 25 grams fiber daily.
Include lean protein and healthy fat at each meal and snack.

See our articles Am I Eating Too Little? | Q+A and Do you have any suggestions on small ways to increase the FIBER in my diet? for more insight.

– Debbie J., MS, RD

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.