Trying to lose weight and tone but it's making me look and feel awful

Hi

If you're eating salad as your main source of fibre, minerals and vitamins, you'd have to eat washing up bowls full of the stuff. A large salad is barely one of your five a day. Try adding some weightier veg to the diet like steamed spinach or broccoli, green beans, courgettes, fennel, cauli, peppers, mushrooms etc.

Also, that low carb diet just doesn't suit everyone. You could try food combining, or a version of SW's red or green days. Green days are lots of veg and carbs, red days are lots of protein and veg, so you can actually listen to your body.

Feeling exhausted and dark skin suggests kidney strain.

Are you eating 3 eggs each day? That's a lot. Could be a bit, erm, binding, despite all that water, if you're not getting enough fibre.

Hi crisps, I also think you need to add in more fat and maybe think about a protein shake and something with some healthy carbs eg berries after a workout to help your muscles recover. I am using PT training sessions at the moment but the focus is never on cardio alone. The first 30 mins is cardio based (interval training on bike or treadmill) but the following 30 mins is all about strengthening eg weight reps, core conditioning.

Sorry crisps, I didn't see the bit where you said that he did 3 hrs of cardio with you each week.

For long term weight loss you need a balance of weights, cardio, core training etc. My pt sessions involve very little cardio but lots of specific muscle exercises that use up energy but also tone. If you wanted to switch to classes instead our gym now offers metafit classes which are short intensive bursts of exercise and cover cardio, strength and core.

I find that when I'm training for long race events such as the half marathon, my body seems to hold onto weight for dear life and because I'm exercising so much I can't afford to cut back too dramatically.

Oh and when you start eating carbs again - wholemeal bread, brown rice, sweet potatoes, then your weight may go up dramatically say 3-4 pounds in a couple of days. Don't worry about this, it should balance itself out and it means you will have the energy to do more exercise soon.

Have you thought about Yoga or Pilates as a way of toning up? The programme your PT has you on sounds gruelling. Also do you take any supplements? An omega 3 supplement would definitely help. Also agree with shanghaismog take a two week break.

You're eating too much protein and nowhere near enough fat which is why your skin and energy are suffering. Low carb and low fat is a recipe for disaster.

Protein with every meal is a great idea for everyone. But it's a very personal thing with regards to carbs, some people have a tougher time adapting to a low carb diet especially whilst upping your training. In an ideal world you should be doing 40:30:30 protein:carbs:fat and a significant amount if resistance/interval/circuit training. This can be v high intensity, so you need to watch for overtraining as you build up. Endless cardio is pretty outdated now and certainly not value for money from your trainer. Challenge them about this - although you don't give details on the "cardio" - and see what they say. Lack of sleep is a classic sign of overtraining. I would advise (as a PT) to up your carbs, from good sources (sweet potatoes, brown rice etc) and take 2 weeks off exercise. Then see how you feel. Keep the carb levels up and restart your training. It's a v personal thing and not much fun if you get it out of whack. Training should be for life and give you energy and zest, not leave you feeling on desth's door!

Re variation, that also occurred to me crisps- I am impressed by your dedication, I think I would have slit my wrists with sheer boredom long before now

Can you please ask your pt which qualifications he has and if he is a member of REPS?

I'm really surprised a PT is also just concentrating on cardio. Resistance training like weights would be much more suitable. And like everyone else has said, more good fats, good carbs and a good one day a week where you treat yourself to cheesy pasta and cake. Protein at every meal is great but like has also been said this doesn't have to be meat. There are PTs and PTs. You can do a very short course and call yourself a PT. Yours doesn't sound great tbh. Well done for doing this though - just make sure you're doing it healthily.

I think it sounds as though you're eating too much protein. It can put a big strain on your kidneys. And are you drinking too much water? You don't actually need the much-touted 2 litres a day in addition to other food and drink - it's 2 litres TOTAL.

Glad I'm not the only one who's thinking perhaps another pt would be a good start.

I tried eating no carbs twice - both times for around 2 months. I felt really terrible, had no energy at all and lost nearly no weight. I have no idea why people promote this diet. It can't possibly be good for you and in many cases it doesn't work. I think the only way to loose weight is to eat a well-balanced diet, lower your calories and exercise regularly.

I was thinking that too Rhonda, he's got her on a bodybuilder pre-competition diet and also doesn't seem to be doing any weight training with her to boot . He sounds a bit shit to be honest OP

i would change PT. Hes a trainer, not a dietician. Your body is telling you something isnt right.

Cos basically he's got you on a muscle building diet and if you're only doing cardio it's the wrong diet.

Ooh I'm hungry now thinking about poached aggs with asaparagus! Off to the kitchen! :)

I think you should be eating more red meat.

Does the pt only have you doing cardio or are they including resistance training?

X post with mrsmango!

You should eat protein with every meal, I'd agree with that, but it doesn't have to be meat! It sounds like you have cut down on too many fronts, good to cut the processed carbs but you have to increase veg and good fat. Myfitnesspal is a great tool to give you a picture of the composition of your diet as well as calories consumed, try logging on there for a week and see what it shows.

I would adjust the diet a bit, it obviously isn't doing you good, even if you are losing weight on it.

How about having

-two boiled eggs with a slice of buttered rye toast for breakfast
-Or have some spinach or asparagus topped with butter and poached eggs, with smoked salmon for a treat maybe
-or some full fat Greek yoghurt with berries and a handful of raw nuts (or add berries and nuts to porridge). Berries are lower sugar than most other fruits.

Make sure your salad at lunch has good fat in it...eg avocados, olive oil dressing. Add cheese or fish to mix up the source of protein (make it oily fish like salmon or mackerel at least twice a week). If you didn't have eggs for breakfast make an omelette with 2 whole eggs and 2 egg whites and fill with chopped veg, some cheese if you like, or another source of protein. Salad on the side. Make a spicy tuna or chicken (incidentally, turkey is higher in protein than chicken if you can get hold of it) wrap with salad and yoghurt dressing.

Evenings I would personally try and avoid carbs (other than in veg). But choose quinoa, lentils, pulses over white carbs if you want them.

Snacks - half an avocado, celery sticks spread with a small spoonful of peanut butter, a palmful of raw nuts, (especially almonds), a protein shake made with milk, crudités with houmous, a small banana to boost sugar levels, a couple of squares of dark chocolate. Ditch the cereal bar.

I think your diet sounds very unbalanced. You need about 20-35% protein, up to 25% fat (healthy ones, avocado, oily fish etc) then lots of vegetables, some whole grain carbs, oats, brown rice, and a bit of fruit. Also lots of water.

You need carbs, fat and protein to be able to burn off stored fat and make more muscle, and you need to make sure you're getting all the nutrients you need. You also need to make sure that you're getting enough calories into you to almost cover all the cardio you're doing. About a 15% deficit works wonders for me, and is easily sustainable without hunger. That means on a cardio heavy day, I have to eat more.

Darn kindle fire it should read that I have personal trainer once a week

Hi crisps sounds as if your pt is hard core. Did you have much weight to lose ie what's your bmi ?
I have or once a week I do other exercise in between but I find the sessions very intense and even if I could afford it more frequently I don't think it would give my body time to recover.
Bottom line is you need to listen to your body, you are either not getting enough nutrients or calories at the minute or you are overexercising.