Hello,I'm currently 10kg overweight, i started working out 4 times /week three weeks ago, my diet consists of 5 meals a day: breakfast: white omlette+asparagus, mid-morning snack: half grapefruit and 8 almonds, lunch: chicken breast+veggies+two small sweet potatoes, afternoon snack: Phd protein shake+2 oats cakes, diner: fish+veggies. i've been on this diet for 3 weeks and i work out 4 times per week and i lost 1.5kg only! so i don' really understand why i didn't loose more. Thanks.
Person's Gender: Female
Person's Age: 25
Hello,I think your food choices and exercise are great. In four weeks you have lost 15% of your excess weight, which is actually great, healthy weight loss. It also means that you are likely not losing muscle mass, which is critical in making a good lifestyle change. The last 5kg people want to lose is very hard to do, but not impossible. I have a couple suggestions that might be helpful over the next few months.1. Mix up your exercise. Don't do the same routine each day. If one day is cardio, make the next day strength training and the next a core workout. 2. For snacks, either have the fruit or the almonds, but not both at the same time. For the afternoon snack, the protein shake is great, but I would leave it at that and skip the carb. 3. Limit yourself to two servings of starchy carb per day. These are "fine tuning" suggestions for an otherwise good diet plan. Keep it up! Although you seem disappointed with the 1.5kg, I think you are losing it in a healthy way. Good luck,Dr Dan
ASMBS Centers of Excellence Bariatric Surgeon