[EnigmaXOXO]

Nannjm,

The idea that you can swap fat for muscle is an absolute MYTH!

While strength and weight training will help tone and build muscle, it will not burn huge amounts of stored fat unless you are doing fast repetitions and getting your heart rate up. Guys, because they are physically stronger, have an easier time with this than we females do. You can have great muscle tone and not even be able to see it if it's lying under fatty tissue. Just take a look at those professional power lifters!

Aerobic exercise, such as biking, walking and/or swimming also needs to be incorporated as a part of any exercise routine if you want to force your body to tap into those fat reserves. The key is to work at a level where your heart rate is increased for at least 30 minutes after your warm-up. A great way to gage a comfortable "fat burning" rate for your individual physical condition, is to work out at a level where "you are still able to talk...but don't want to." This is a good natural indicator to let you know whether you are working too hard, or not hard enough. (Hope that makes sense)

You should work at this level for 30 minutes, allowing yourself adequate time for warming up and cooling down before and after. This may extend your work out time a bit, but eventually you will notice an increase in your stamina and your ability to maintain this fat-burning heart rate for extended periods of time.

Okay...climbing down of of my soapbox now.

[yes]

i think all this stuff also depends on your body-type. not everybody can be anorexic. some people are naturally plump. some are most comfortable when skinny. some build huge muscle easily, some cannot do it at all.

so... how do u say this in english... dont use one ruler for everybody.

-yes

I'd be curious to see exactly what you are eating. It is not typical to consume fewer calories and not lose weight, especially at the beginning of a weight-loss program. If this has been going on for 4 months and medical causes have been ruled out, then I would say that there's a good chance that although you may have changed your diet, you haven't necessarily reduced calories.

[Nannjm]

I have actually built up quite a good stamia--4 solid months of biking and my legs are strong. My heart rate goes up as it should and I maintain that for 30 minutes. (I do warm up and cool down as well)
I appreciate all the advice and suggestions
As for different body types--Well, most people who stop eating do loose weight. It may not be weight they can maintain and normally gain it back when they begin eating again.
I believe it is about figuring out what foods to eat and how much...Any healthy diet is lower in fat/carbs etc.

[Nannjm]

Chicken, turkey, plain salads, fruits, veggies.....
I have cut out bread/pasta/butter/starches etc. No sugars, sweets. I drink only water and one small cup of coffee per day. I use a low calorie/carb protein shake for breakfast and then I eat a small dinner, chicken and veggies...all plain. If I snack, it's usually fruits or yogurt.
I agree that I may need to reduce my calories even more so....I'd say I consume less than 1000 a day.

[EnigmaXOXO]

As for different body types--Well, most people who stop eating do loose weight. It may not be weight they can maintain and normally gain it back when they begin eating again.

Not only do they gain it all back, but usually add 10 more pounds to their body's "comfortable" weight. Again, this is because a dieter has starved their body, and now the body is preparing itself in the event the perpetrator should ever try it again!

Thus the term "Yo Yo-ing."

Originally posted by Nannjm
Chicken, turkey, plain salads, fruits, veggies.....
I have cut out bread/pasta/butter/starches etc. No sugars, sweets. I drink only water and one small cup of coffee per day. I use a low calorie/carb protein shake for breakfast and then I eat a small dinner, chicken and veggies...all plain. If I snack, it's usually fruits or yogurt.
I agree that I may need to reduce my calories even more so....I'd say I consume less than 1000 a day.

Are you are sure about this -- i.e., have you actually measured/weighted what you are consuming and accounted for all calories? Many people vastly underestimate the size of their portions (for instance, 4 oz of any meat, which is considered one serving, is tiny compared to what most people are used to). If you have, then I would suggest that you add at least 200 calories to your diet. Anything below 1200 will be interpreted as starvation by your body and your body will do everything it can to preserve its energy (and fat) stores.

You should also consider that aerobic exercise does not really build muscle, at least not in any way that would significantly raise your metabolism nor produce a situation where you would lose inches but not pounds.

You mentioned that you can't engage in weight training because of your blood pressure, but I would encourage you to talk to your doctor about this. It's my understanding that, as long as you breathe correctly and don't use heavy weights, you should be able to engage in some weight bearing activitiy. The advantage would be that you will create some muscle, which will increase your overall metabolic rate... not just while you are exercising but all the time. This contrasts with aerobic conditioning, which causes you to burn calories (although not many) only while you are actively engaged in exercise.

[yes]

Do you take vitamins? Your diet sounds kind of single-sided (no grains, for e.g.), so perhaps your body is lacking some stuff. Some sugar is good, you know - just not too much =)

-yes

[EnigmaXOXO]

Veggie has a good point here! 1,000 calories a day IS NOT ENOUGH.

One of the most frequent mistakes we make while dieting is failing to eat enough. This often triggers what is called “The plateau effect.” The weight loss plateau usually occurs within about a month of starting a weight loss diet, and may reoccur periodically thereafter. Again, your body thinks there is a famine and has slowed down your metabolism in order to conserve calories.

Try to consume at least 1,200 minimum as this is what the average person needs per day just for the ordinary routine of walking, talking and breathing! In addition, women should not go without eating for more than 3 hours maximum. And ALWAYS eat breakfast...making sure its not just limited to a protein shake. Your body needs actual solid food in order to meet its energy needs for the day! While protien is good for building muscle, it does little to give your body the energy it needs to get through that excerise routine!

[Ryan]

Wow....this thread got active in a hurry. I've noticed a few things people have been saying along the way that need addressing.

I have high blood pressure and cannot do resistance training.

This requires more clarification. I do not understand the rationale behind this. Please get a more thorough explanation, because I definitely doubt this assertion.

Start with a 30 minute bike ride or low impact walk IN THE MORNING before eating anything. Not only will this help give you more energy to start your day off with, but your body will continue to burn calories throughout the day.

This is misleading. The body will burn calories throughout the day no matter what you do. The metabolic increase due to light activity is rather minor and equally short-lived. It is not of significance in terms of caloric expenditure.

While strength and weight training will help tone and build muscle, it will not burn huge amounts of stored fat unless you are doing fast repetitions and getting your heart rate up.

True, it will not burn much in the way of bodyfat.....regardless of how fast you perform the repetitions. No activity burns much in the way of bodyfat. Besides, recommending anyone to perform a FAST repetition is hideous advice and should NEVER be done.

Aerobic exercise, such as biking, walking and/or swimming also needs to be incorporated as a part of any exercise routine if you want to force your body to tap into those fat reserves.

Absolutely false. "Aerobic" activity (a huge misnomer that people can't even define when they use it) is just as poor as any other activity for selecting off bodyfat. The largest percentage of bodyfat-derived energy comes when humans are at their LEAST active. This is why "aerobic" is a poor name - it does not reflect what actually goes on with energy pathways. An increase in resting metabolic rate is by far more effective (it's always on) and safe (no additional stressors involved at rest). There's only one way to increase RMR - proper strength training.