Need help not losing weight like i should be

[RBtrucking4]

I am walking 4 miles every day including the weekends I eat some cerial in the morning then fruit throughout the day then for dinner ill have a couple turkey burgers but i have been stuck at 291 for a couple weeks now and cant lose any weight what could the problem be?

 

[INNOCENT]

try walking or doing your cardio on empty stomach first thing in the morning..that has helped me over the years.

 

[RBtrucking4]

already do on an empty stomach.

 

[redguru]

Can you lose some of the fruit, and add fibrous veggies like squashes or broccoli? Supplement your vitamin C through a good multivitamin. Dump the cereal for oats, not instant. Most cereals use a lot of processed bleached grain.

 

[nycgirl]

I would eat more. I weigh 160lbs less than you, and I probably eat more than you.

Also, are you lifting weights??

 

[RBtrucking4]

no not lifting weights. but even if i am walking do you reccomend the 4 miles 7 days a week?

 

[bettyboop]

I am walking 4 miles every day including the weekends I eat some cerial in the morning then fruit throughout the day then for dinner ill have a couple turkey burgers but i have been stuck at 291 for a couple weeks now and cant lose any weight what could the problem be?

doing the same repetitive cardio will not do anthing for you. the body needs changes in intensity in order to make it work harder and burn more calories. if you only can walk then you need to change it up like speed walk 5 min then walk mod. 5 min and keep roating so your HR is being spiked up every 5 min.
change where you walk try more uphill walking.

cereal is a big no-no for breakfast, too much sugar and all processed carbs. old fashion oats for your starchy carbs, egg whites for your protein and some fruit like berries.

having just fruit throughout the day is only slowing your metabolism down. you need more protein and fiborous carbs{veggies} a few times a day.

FOOD IS THE FUEL FOR YOUR METABOLISM

turkey burgers are fine is you are buying the 99% fat free and making them yourself. The packages ones are usually 35-45% fat which is not what you want when you are on a cutting diet. where are your other protein sources???

If you are going for a 4 mile walk first thing in the morning you should have something before you leave the house. This walk is to long not to eat and your body running on empty. Try a protein shake with mod carbs 30 min before you head out, get your metabolism started before you start your walk.

If you are 291 you are eating way too low. Keep your protein up, carbs moderate, fats low, and only get sugars from your fruit.

 

[DZLS]

you;re not eating enough, simple as that...

eat more times throught the day, and DO NOT EAT CARBS AND FATS together...

 

[Mr_Sinister]

agree w/ above posts, also start working on bodyweight exercises like pushups, leg raises, bodyweight squats, etc. It'll suck ass in the beginning, but you'll start getting used to it and notice some aesthetic changes.

 

[alex2678]

Agreed with Bettyboop about changing your exercises. Your body always will try to remain the same so the 4 miles that originally challenged you probably isn't doing much to burn bodyfat now. Slowly increase the intensity of your cardio from walking to a light jog and so forth. Try to start a weight training program if you can. Doesn't have to be intense or time consuming either. Pick one compound exercise per bodypart and do 2-3 sets with low reps 2-3 times a week.

For calories, I would normally recommend 10 x bodyweight to start, but in your case unless your 6'8, I'm sure your bodyfat is fairly high and not a lot of that weight is active muscle tissue. I'd start with a base of 2000 calories and go from there. People with high bodyfat levels usually have a great deal of insulin resistance so try and consume the bulk of your calories from lean proteins, fibrous veggies and EFA's. Stay away from starches and liquid calories as much as you can. Best of luck and let us know how your doing.