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About Richard Rost
Expertise

I am happy to answer any questions from those who are overweight and want to learn how to lose weight through proper diet and exercise. I spent a year of my life studying weight loss and brought myself from 340 pounds down to a healthy 185 pounds the RIGHT way: no fad diets, pills, or crazy machines - just healthy eating and some moderate exercise. I'm happy to share my knowledge with you. I also have my own web site at RicksWeightLoss.com

Experience
My knowledge is all practical, life experience. I spent over a year reading dozens of books, online literature, magazines, and lots of other sources. I've studied nutrition, weight-lifting, bodybuilding, exercise science, and many other fitness-related fields.

Education/Credentials
I have no formal education in fitness or nutrition. But, then again, I am a computer programmer and trainer with no formal education in my field either. I'm completely self-taught in everything I do. However, I can give you plenty of tips and pointers on how to safely lose weight.

You are here: Experts > Health/Fitness > Eating Disorders > Nutrition & Dieting > losing weight

Nutrition & Dieting - losing weight

Expert: Richard Rost - 11/2/2009

Question
Hi. I have been on a mission this year, and have lost 28.7 pounds. I am 5ft2", weigh 111pounds. I want to lose 6-7pounds fat and gain about 4.4pounds of muscle. Current body fat is 26% My nutrition is ok, although at times it can be high in sugar (i calorie cycle as this is the only way i can stick to a weight loss diet). I excersise 4 times a week,tues and thus are my body weight excersises ( 4 reps of 15, push ups, sit ups -*2, butt excersises*2 and squats)and monday/wedns 40mins squash/step class. the problem is i have not lost weight for a month now, even though i am calorie cycling. what am i doing wrong now?

Answer
First of all, congratulations on your accomplishment. Losing 28 pounds is great!

You're experiencing a classic plateau. When you start working out, the weight just melts right off, but then you reach a point of equilibrium and it slows down.

At this point, I usually recommend that you take a break. Increase your caloric intake for a week and trick your body into thinking that it's getting plenty of food; rest yourself from exercise. Then, after your metabolism re-adjusts, kick it back into high gear.

Also, remember that if you're working out with weights (as you should be) you might be GAINING muscle and burning fat… so don't pay too much attention to the scale. Muscle is heavier than fat. The real indicator is your pants size.

Also remember that losing weight itself should not be your goal. Your goals should be to stay FIT, feel good, look good, and be healthy. So what if the scale doesn't say you're losing weight. Just do the best you can EVERY DAY.

For specific information and step-by-step guidelines on how to lose weight and be healthy, visit my web site for all kinds of details about proper diet, nutrition, exercise, weight-lifting routines, and more.

Most importantly, make sure to download my FREE eBook, "Rick's 18 Tips for Healthy Weight Loss."

Richard Rost
http://www.RicksWeightLoss.com

P.S. As a disclaimer, I'm not a doctor or health professional. Please seek the advice of your doctor before implementing any of my recommendations.

I hope this information helps to solve your problem. If there is ANY REASON why you won't give me a RATING of 10 please let me know so I can improve upon my answers in the future. Thank you!

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