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still unable to break through weight plateau

A couple of years ago (???), I posted a note about not being able to break through the weight loss plateau. I've tried all the things mentioned in the replies and more. Still nothing seems to work.

Briefly, I'm an Asian male, 54, 145 pounds, 5 ft 5 in, been on the heavier side all my life (endomorph? ayurvedic classification kapha-pitha variety), and a marginal diabetic (under excellent control).

I walk 4-8 km every day (3-5 miles) at a speed of usually 3.5 mph. On alternate days, I do about 30-45 min of yoga stretches; other the other three days about 30 min with dumbbells.

Meals are entirely vegetarian, mostly salads (protein through sprouts, nuts). Drink lots of water (often half a gallon a day).

Came down from 172 pounds to 145 in a couple of months after becoming diabetic five years ago. Since then, weight has almost always been at this mark. I tried varying the kinds of exercise, their intensity, then increased food quantity for a couple of weeks (weight went up to 150 but now back at 145).

Friends say there's no way I can reach the 130 pounds I was in my mid-twenties and that my weight of 145 pounds is ok for my age. Your comments?

Mon. Jan 11, 11:06am

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Ayurvedic... nice. :)

Ever try heavy weigh lifting? Works for me for weight loss. I've been losing 1.5lbs a week for about 10 weeks now. I also do cardio and eat very clean. Heavy weights cause micro tears in the muscle that force your body to burn extra calories over the next 48 hours to repair the damage.. make sense? Worst case scenerio you stay the same weight but add muscle which will make you a healthier 145lbs.

Monday, January 11, 2010, 11:57 AM

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Me again..

Hey, last poster again.

I'm reading "Eat for Life" right now. Even though it's not for me I'd recommend any vegetarian to read it. You can definitely learn a lot from this guy..

Monday, January 11, 2010, 11:58 AM

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Well, according to the charts I looked at, 130 for your height and being male would be underweight. What's your frame structure? Are you small, medium, or large framed? Those are also factors. 145 is actually right in the middle of "normal" for a medium build man and at the low end for a large framed man.

Monday, January 11, 2010, 12:03 PM

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You're near the top of your normal weight range, assuming you have a large bone structure. Considering the marginal diabetes, would cut back a bit on calories for aditional weight loss.

Monday, January 11, 2010, 4:02 PM

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Thanks for the postings. Yes, I am a large-boned person, which makes 145 the higher end of the height-weight chart for this kind of body.

I use 8-pound dumbbells for most of the exercises and 4-pound ones for some. Have been doing many of the weight training exercises while sitting,lying on an exercise ball to make it more challenging.

Tuesday, January 12, 2010, 10:55 AM

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