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28 Jul 2006

Weight loss slow down
Hi,
I've been on a dietician eating plan for about 6 months. I've seen good results but now I'm loosing too less and less. I still need to loose about 5 kg to have a healthy BMI. For exercise I run on treadmill mainly (used to do road also before winter). My questions are:

1.Should I change my exercise routine to see more weight loss. What I do now is alternate between inclise and speed (2-3 times midweek 30-40minutes) then do a longer session (60-75minutes once or twice on weekends). I don't have many alternatives I gym at home. I have a treadmill, old bicycle, old fitness flyer (bike and fly show calories ect).

2.What benefit will I get from consulting a fitness trainer? Will the program they give me require that I join a gym? I prefer to train at home.

3.I also don't feel as worked out as I used to after a session of training. I suspect it's because my pace is low. Any suggestions on how I could pick up pace?
Answer 401 views
Expert
FitnessDoc
fitnessdoc

01 Jan 0001

Hi NewMama

It's quite normal to reach a point where weight loss does slow down and so you must not react too strongly to this just yet. I'm curious to know whether when you say your BMI is healthy, whether you mean it is below 25 or are you talking of a specific number, maybe 22? Because if it is 22, then to lose another 5 kg is going to be difficult and you may really struggle no matter what you change in your diet.

Having said that, there are some changes you could make to see if they work. Based on what you are doing now, the one thing you can change is add a fourth day a week into your training - at the momeent you are doing maybe 3 or 4 days a week, five would be a big change and may help quite a bit. That's probably the main one to look at.

The other variables to consider are the type of exercise, but I don't think this is a problem because you are running and cycling already and these are most effective. Finally you could look at intensity but I don't think that you should make very complicated changes here. The main thing is what you say about not being tired. Not that you should be exhausted, but you should feel some effect and so I think that if you included short periods, even for just 2 minutes at a time in your normal 40 minutes jog, for example, then your overall intensity would gradually pick up. For example, in a 40 minute session, you might be able to do 2 minutes at a higher level, followed by 6 minutes at a lower or normal level, 5 times in total. That will really help

As for seeing a fitness trainer
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