Workout/ Weight Loss Help

ran 3 miles on an eliptical 5 days a week

did only sit ups and push ups.  went from 215 to 165 from a time of april to november.  then i started lifting and maintained cardio and sit ups and push ups.  i wanted to get all the fat off of me before i put muscle on top of fat and got all smoothed over.  many different ways to do it, many different body types, that worked for me and changed my life.  now i maintain at 183 to 190 year round.

to each their own

Exercise like the majority of diet plans do not control hunger and cravings which is why it is ineffective as a weight loss tool over the long haul.  If you want to ultimately lose weight you do not need to exercise at all but if you enjoy exercising and notice more muscle mass and toning then continue to do so.  My advice would be to switch to fatty meats such as rib eye steaks or medium ground beef.  This will keep you satiated for longer periods and help you avoid snacking cravings.  Red meat is healthful and contains an abundance of essential nutrients as long as its not processed meat. Contrary to what we have been told, eating fat does not make you fat.  What makes you fat is excess amounts of insulin and insulin is only produced in high doses in the body when carbohydrates are consumed. Insulin is a fat storing hormone.  Cut down or cut out the simple sugars and refined carbohydrates.  This way your blood sugar will remain stable and the insulin secretion will kept to a minimum. High fiber is good when you eat carbs as it will slow down the insulin spike.  Try not to eat at Subway because it is full of simple carbs (white bread). The bread alone contains a ton of carb and sugar which will cause a rapid release of insulin in your body which in turn will take that glucose and store it as fat in you fat stores in the belly. Potatoes should be avoided as well.  Also the constant fluctuations in blood sugar will make you feel hungry constantly. You need to tap into your fat stores and the only way to do that is to eat a low carb diet. Don't eat too much fruit as it contains the sugar - fructose which has proven to be harmful in higher doses and fruit does not keep you satiated. You can get all the nutrients you need from fresh meat (not processed meat) and low carb vegetables. Diet soda needs to be cut too because even though it does not contain any sugar the sweet taste tricks your body into thinking its consuming a sugary beverage and the body will react by secreting insulin hence more fat storage. Remember that most people who lose weight on the majority of diets including low fat diets will eventually gain all the weight back that they lost because those type of diets are not sustainable for long periods of time and leave the person constantly hungry and unsatisfied. A low carb diet is very satiating because of the high saturated fat and protein and is sustainable long term. Low carb will also reduce any inflammation you have in your muscles and joints. Cut out the dairy as well, it contains lots of carbs, and it contains the sugar galactose which is not as sweet as table sugar but will still cause a significant insulin spike. Cut out fruit juices if you drink them as they are loaded with sugar. If you must eat bread then choose rye bread because it is a whole grain bread and contains very little sugar and less carb than white or brown bread and it is lower on the glycemic index. If you continue to work out make sure you give your body at least 2 days a week of rest. Rest is an important part of any workout plan. Eat a diet consisting of 60% fat, 20% protein, 20% carbohydrate. The amount of calories you eat are not as important as the type of calories you eat. If you eat 1800 calories a day then ideally only 360 of those calories should be carbohydrate. Try and consume about 50-75 grams of carb a day on average. If you eat this way you will notice significant positive results in 3 months.