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mr_2rki New Member 
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hi , i wish all members a nice time im 23 year , 179 cm tall and 286 lb ( about 130 kg ) im depressed because of my overweight and its consequences for the last 2.5 months i used to exercise daily by walking and jogging for 1 hr a day the food is healthy - grilled white meat ( fish+chicken ) vegetables and soup no fried food and slight desserts one time a week.. but it came with no results , i still have the same shape and weight.. last year i went to - malaysia for 3 weeks- i lost a little weight because i used to walk , but this year i did more work with no result.. i have belly and thigh fat which i hate the most next week i'll start my medical school - 5th year - so i can't do exercises can anyone help me please i want to reach 90 kg=200lb |
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Nir Senior Administrator 
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Hi. you mention your exercise and you describe the types of food you eat, but you don't mention how many calories you eat. Do you count them? If not, I suggest that you do. One pitfall is taking in too few calories. For example your unadjusted RMR is 2306 so I wouldn't eat any less than 1727 calories without medical supervision. Indeed, if you were eating less than this and upping calories to this level does not help then you may need to increase calories further. On the other hand, if counting calories reveals you've been eating more than you need, don't drop calories too drastically - do so gradually. Good luck. |
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mr_2rki New Member
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i think no more than 1500 calories a day mainly i eat healthy sandwiches , grilled meat and fish , boiled meat , vegetables... and about calories do you mean that i should eat more calories   |
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Nir Senior Administrator
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In your case the answer is yes. Initially aim to increase your calories up to 1727 level (this is regardless of whether you are exercising or not). You are not eating enough calories. Have a look at these topics: What It Takes to Lose It All, Raise Your Metabolism and Burn More Calories |
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mr_2rki New Member
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thanx Nir the nicest moderator ever... all my last 20 yrs this idea waz in my mind: MORE CALORIES - from healthy or nonhealthy food - meanS MORE WEIGHT IS'T TRUE??? AND , this way i have to have 200 more calries .... so what about exercises???  |
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Nir Senior Administrator
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thanks. [I'm back] yes it is true, too many calories can cause a stall (or even weight gain). The ideal range (calorie intake) for weight loss is surprisingly narrow. [as an aside: in fact, for those people who are normal weight, that range is really quite narrow and in my opinion this means that those who are not prepared to count calories are unlikely to succeed - they'll be forever eating too much or too little and (without counting) be unable to figure out why they're stalling [as the 'I'm not losing weight' symptom doesn't tell us what is wrong]] what about exercise? it can only help, of course. As your BMI is high and you're starting from not-a-lot, increase things gradually as time becomes available and your body can take more - check out Why Exercise Is Important for Weight Loss |
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