Nutrition & Dieting/Weight Loss Plateau


Hi, my name is Sarah and I am 5'4 and 140 pounds. I gained a lot of weight while I in college, and now in the summer, I am working to lose it. So far I have lost 10 pounds. My plan is to be 130-125 pounds by the time school starts in September. And finally 115-110 some time in the future.

I have reduced my caloric intake to around 1200-1400 a day, never more. Except for eggs and fish once a week, I am a vegetarian. I walk for a hour in the morning 5 times a week, go to a yoga for an hour 5 times a week, and on the weekends I walk everywhere and swim.

My problem currently is that I seemed to have hit a plateau. My weight just won't budge. I can feel my arms and legs toning. My pants are looser, but the weight just won't drop and its really frustrating. I want to lose weight the healthy way. And I understand that it takes a lot of time, but weeks without change is really discouraging. Should I exercise more? Should I eat less? Should I cut out carbs? What sort of exercise should I do? Any help would be great. Thanks!

Sounds to me like you're doing just fine. DON'T BE A SLAVE TO THE SCALE. Your "weight" is meaningless. If your clothes are looser and you can feel your arms and legs toning, just keep doing what you're doing! Remember, as you BURN FAT you are also BUILDING MUSCLE. Muscle is denser than fat, so it weighs MORE. Throw your scale out. Go with how you look in the mirror and how your clothes fit. Plateaus are normal. Try mixing up your workout a little. Instead of walking, try cycling.

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Richard Rost


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


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.

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.

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