you are probably not losing any weight because your body is going into starvation mode and retaining fat and muscle reserves instead of burning them off because it seems like you are not getting enough to eat. You need a certain number of calories to fuel your body through the day and workouts. I know it seems like the less you eat and the more you workout, the faster you will see results, but that is not true. Maybe you could consult a dietician and trainer in your area to steer you in the right direction and help determine what your needs are.
Also you cannot target areas of weight loss, only areas of muscle gain.
good luck!

thanks that makes sense but you got the idea that i don't get enough calories in my day and thats not true i just didn't really post all the food i eat.i just wanted you to get a sense of it and i wish i could afford a trainer;i don't even have health insurance lol.

p.s
thanks for suggestions, its greatly appreciated

I had a personal trainer and my main goal was to lose fat in the tummy area. She always told me that what I wanted gone required cardio. She was actually bulking me up, but my stomach was still the same size. I decided to stop with the personal trainer and buy a treadmill instead(I don't like being out in the sun).

I think a part of it depends on your age as well. I don't know how old you are, but I have come to the conclusion that the older I get it is harder to lose weight in specific parts of my body. You could weigh the same as when you were 5 yrs or more younger and your body will look totally different.

Hey there -

For starters you should be eating at least 1200 calories a day. If you go under that your metabolism slows down and your body will store fat thinking that you are living in a famine.

Cardio is good for burning fat and calories, but unfortunately we cannot pick and choose where that fat will come off.

You should start building up your glute muscles with lunges and squats. It is a big muscles that can help fire up your metabolism.

Good luck!!!

Hey there,
I feel your pain--the area that I want to tone up is precisely the one that keeps stubbornly retaining fat. That said, your "trouble zone" is usually the last place you'll see changes...so don't get discouraged and keep plugging away. It might take longer than you anticipated, but you will see a positive difference. And in the meantime, you are getting healthy and losing fat, which can only be a good thing. As for your butt: are you doing weight training? If not, you need to start, and not just baby stuff, either--weighted lunges and squats, one legged squats, weighted deadlifts. Get a barbell and plates (if you don't have one) and gradually up the weight. Hope this helps.

Good luck!

There are a few things you can do.
I speak from experience as I've recently (for the first time ever) been able to have great abs.
(I tend to gain around the middle)

First of all:
Great abs are started in the kitchen.
*And this doesn't mean starving yourself. It means eating nutritious *well balanced meals* and snacks.
Well balanced means that every meal should contain good carbs (low glycemic index), lean protein *and* good fat.

*Also, eat about 5 small meals a day to jump start your metabolism

*Do not let your calorie count get to low. You can go to a number of websites to log your food intake and determine what your weight loss range is.

*I'm a strong believer that if you lose weight thru diet or exercise ALONE you will not be able to re-shape your body. If you do not include resistance exercises, the end result will be a smaller version of your current self...
*resistance exercises like machine pilates and weight lifting actually re-shape your body.
Increase your lean muscle mass, which in turn allow you to burn more calories on a daily basis (increases basal metabolic rate)

* Last, There are a number of ab exercises that have been proven to be more effective, overall than most:
-hanging leg raises
-leg raises on Captain's chair
-Stability ball crunches
-reverse crunches

hth

You eat way too little protein!! There are many relatively easy and tasty diets that you can follow. One of the most efficent one is a low-carb diet where you only eat carbs when you exercise, since your muscles need the fuel.
Secondly you can ONLY burn fat if you eat fat! There's no way around it.

Try to follow this for some weeks and see if you don't get a change, and finaly have you used a measuring tape? you could have lost cm (I'm European : )) instead of kg.

This is my "Bible" when it comes to exercise and fat burning:
(it's from a site on weigth lifting, but it works for non-buff people too)

The Cyclical Ketogenic Diet: True Fat Loss

In recent media, low carbohydrate diets have been THE fad for almost everybody in America wanting to lose weight. From your secretaries, elementary school teachers, and desk clerks, to bodybuilders, models, actresses, and athletes.

However, there is a huge difference between those who follow an Atkins plan and those who follow a cyclical ketogenic diet (CKD). Atkins is a low carb plan for those who are quite sedentary, walk maybe 3 times a week at the most, and just follow normal everyday activities. So forget Atkins here. The CKD is for those who’s main concern is true fat loss and muscle preservation—muscle for sports and high intensity activities.

My opinion for those who practice Atkins is that while they do lose fat, there is much water loss and most importantly muscle loss. Something we athletes do not want. A CKD is a true fat loss diet that works undeniably, if followed properly and strictly. Yes, low carb diets can be hell at first, but after two to three weeks, there have been anecdotal reports from many dieters that the cravings for carbohydrates decrease. This route to fat burning is unlike any traditional diet all the low-fat diet authors and FDA people have been advocating in history.

I got turned onto this diet a few years back when I got tired of cutting fat and still not being able to lose those last percentage points of bodyfat without losing hard earned muscle. I would start a low-fat diet, and be a either a social misfit (not going out with my friends to party or not going out to eat). Or in the worse case, feel so deprived of delicious junk foods I missed and bail out on the diet all together. One advantage to this diet is that there is no true restrictions on food. One may eat anything labeled a "food"! Well, almost. I’ll explain later.

How the diet works.

The science behind the CKD is simple. Carbohydrates in the diet cause an insulin (a "storage" hormone) output in the pancreas. It is used to store glycogen, amino acids into muscles, while causing excess calories to be stored as fat. So common sense asks me, "How can one try to break down fat, when your body is in a storage-type mode?" Difficult to do, indeed. That is why it makes perfect sense for step one to be cutting carbs.

The next thing that happens in your body is the rise in catecholamines (a "fat mobilizing" hormone), cortisol (a "breakdown" hormone), and growth hormone. Now your body realizes there’s no more carbs to burn for energy, so it must find another energy source: fat.

This usually happens during a metabolic condition called "ketosis." This is when your liver is out of glycogen and starts to produce ketones (by-products of fatty acids). You can check your status of whether or not you are in ketosis with urinalysis strips you can pick up at any local drug store called "Ketostix." Just urinate and see if it turns color. If so, you have ketones in the urine.

When the body is fed fat and protein, it will use dietary fat along with bodyfat for energy with protein going towards repair.

As a side note, there is another reason why this diet makes the most sense to use while keeping muscle. When one follows a high carbohydrate, low-fat, reduced-calorie diet, there’s a point when some bodyfat is burned, but when the body is still in a carbohydrate burning metabolism while trying to lose "weight," it will strip down precious body protein to convert to glucose for energy.

On the other hand, during fat metabolism, protein cannot be converted into free-fatty acids for energy. Although there is no scientific research done on this, there have been reports from followers that there truly is a "protein-sparing" effect. It makes sense doesn’t it? Where else would the body look for fat energy when all dietary fat is burned? Bodyfat.

Diet Requirements Mon. to Fri.

The phrase "working smarter, not harder" applies here more than any diet one has tried. One must fully understand what they must do in order to optimize their goal. To set a CKD up, one cannot just expect to cut all carbs in the diet, train hard, and lose fat! Although some have come up with variations to this plan, the one stated in this article, I have found, has worked for myself (it got me to 6% BF), and other clients I’ve trained to the leanest, hardest they’ve ever been.

First, to set up the diet, write down your lean mass weight. Not your total weight, dough boy. If you weigh 200, but have 20% bodyfat, your lean mass weight would be around 160 pounds. Multiply this by one, getting your grams of protein requirements for a day. Make sure you eat at least one gram of protein/pound of lean mass! This is important in recovery from workouts and enough nitrogen retention to keep muscle. Next, multiply by four, to get your protein calories. Here, it is 640.

The rest of your caloric requirements for the day should be fat. Here is the catch: you must eat fat to burn fat. There’s no way around it. There are many advantages to dietary fat on this diet: Feeling of fullness since fat digestion is slow (less hunger), tastes great, and lowers blood glucose levels (lowering insulin and allow all the fat burning hormones to do their job).

So how much fat? I always recommend starting out with a 500 calorie deficit from your maintenance calories. If you don’t know, it is usually 15 times body weight (full body weight here) depending on an individuals metabolic rate. So here, the example would need 3000 calories a day to maintain weight, and 2500 calories to begin fat loss.

2500 minus 640 (protein calories) is 1860 which works out to be around 206 fat grams a day. Now as you go deeper into the diet, and find the need to restrict calories more, you must cut fat calories, not protein.

The Weekend Carb Load

Since muscle glycogen is the main source of energy for anaerobic exercise such as weight training, we cannot simply deplete all stores while working out and not fill them back up. If that does happen, be rest-assured that the body WILL use protein for fuel then. But this won’t happen on the CKD.

Your one and a half days of "freedom" allow you to do two things: First, reward your carb cravings from the previous days, allowing you to enjoy pleasures like pizza, pasta, breads, etc. Second, eating these things are physiologically rewarding as insulin levels run high, storing amino acids and carbs, as glycogen, into the depleted muscle allowing you to be able to workout again the following week.

Your "carb-up" should begin Friday night and last until around midnight Saturday. Now the next important issue to address is how many carbs. Some lucky individuals find that they eat whatever they want for the 24-30 hour time interval and receive perfect glycogen compensation, while others rely on a better statistical number.

What has been recommended by other authors of the CKD is 10-12 grams of carbs per kilogram of lean mass. Again, time to do math. Our example had 160 pounds of lean mass, so divide that by the conversion factor of 2.2, and we get roughly 73 kg.

100 Grams of easily digested liquid carbs along with around half as many grams of carbs in protein (here 50) as a whey shake or something of that nature should be taken right after the last workout (which I will address in the workout section of the article) when insulin sensitivity will be at its greatest.

A few hours later this individual will start to spread the remaining 630 grams of carbs, along with the important number of 160 grams of protein (remember, keep this constant) during the remainder of the compensation period.

So what about dietary fat? I know you’re reminding yourself, "Didn’t this guy mention pizza?" Yes, I did. And here’s why. During the first 24-30 hours of carbing up, the body will use all dietary carbohydrates to refill glycogen, protein for rebuilding, and get this: fat for energy. Still?

Just like the previous five and a half days. Makes sense. When all the carbohydrates are being used for more important functions (muscle), what else is there to be used? However, you can’t just eat all the fat you want. Keep grams of fat intake below your body weight in kilograms. Again, here our example will keep is fat below 73 during the carb-fest.

By anecdotal reports, this should keep fat regain minimal to nil. Keeping fat intake extremely low has even caused some extra fat burning during the carb up!

As stated before, some dietary fat should be eaten to slow digestion and keep sugar levels stable. Whether it be saturated, unsaturated, or essential fats, is the dieter’s decision. All have nine calories per gram. (Note: there is a claim that essential fatty acids such as flax seed oil increase insulin sensitivity within the muscle cells, in turn, increasing glycogen intake.)

In Case You Missed It

So here’s how it breaks down during the week: Sunday through Friday afternoon , you will follow the low carb diet outlined above. Eat fat and protein all day everyday except on workout days because after workouts, you will need to consume strictly just protein—no fat or carbs.

Some have found to enjoy a protein shake afterwards because they are easily digested. Do whatever works for you. But fat is not logical since you want the protein to fuel the healing process as quickly as possible and fat will only slow it down.

Friday afternoon, around two hours before your last workout of the week, eat two to three pieces of fruit. This will get your body/liver ready to start the carb loading and give you some energy for that final, dreadful workout (trust me, during the first few weeks, you will not want to do that final workout, but you must). Then from Friday night until Saturday at midnight or until bed, eat those carbs!

http://anabolicminds.com/forum/weight-loss/338-step-step-keto.html