Frustrated Losing Last 10 Lbs of Fat

J

jl3goat

New Member
After I was divorced, I let myself get chubby, and a few months ago got back on the wagon, so to speak, eating right, lifting, doing cardio.  I rapidly (10 pounds in about 2 weeks, then the rest over 3 months or so) lost about about 30 lbs of fat while building muscle and endurance, and am back at what has been my typical non-sinewy, non-training state...I just can't seem to lose the last 10 lbs of fat, though, which would give me a really good, lean look.
I switched to HST about three weeks ago, which I do three days a week.
I do HIIT cardio for 20-30 minutes 3 days a week.
I take one day a week off, and eat what I want, no exercise.
The following is typical of my daily diet:
Meal 1:  Protein bar, or 2-scoop protein shake with a piece of fruit.
Meal 2:  Half a turkey sandwich, made with with half a turkey cutlet (very, very little fat), a slice of non-fat cheese, on multi-grain health-food-store bread.
Meal 3:  3-4% fat hamburger patty, on bread, with excess bread trimmed.
Meal 4:  Protein bar
Meal 5:  Chicken breast, with a curried lentil/veggie concotion I make in the crock pot.

I am generally not hungry enough to eat 6 meals a day, but sometimes add an additional protein shake or protein bar or half a sandwich on the days I lift.  I haven't been counting calories, but keep my portions to about the size of my hand or fist.  When I vary this, it is usually with substituting egg whites (5) for protein, or having a banana, peach, or handful of grapes as my portion of carb.

Also, I occasionally feel the need for some additional fat, in which case I have a tablespoon or so of all-natural peanut butter on a piece of bread, or a small handful of raw almonds. I may do this every two or three days.  I also get a small amount of fat by sauteeing the vegetables in the lentils concoction in olive oil.

I also drink lots of water.

I've been doing cardio in the morning on an empty stomach, which worked great for a while, but for the last two weeks I have been oscillating within a pound or two of 163, up and down.  I'm 42, 5'10".  I run for my HIIT.

I haven't been taking any other supplements other than a multi-vitamin/ mineral. Does Hydroxycut w/o the ephedra work? I've had some here for quite some time, but haven't used it.

So...what do I need to do to make it through this final stretch?
 
Your problem is that you still believe that eating fat makes you fat. It is the exact opposite. You need to include more good fats (EFA's) in your diet budget to get leaner.

BTW, heating your olive oil over about 100 degrees kills all the good components and just leaves the bad fats.
 
<<Your problem is that you still believe that eating fat makes you fat. It is the exact opposite. You need to include more good fats (EFA's) in your diet budget to get leaner.>>

Okay...should be easy enough to do, I guess.

<<BTW, heating your olive oil over about 100 degrees kills all the good components and just leaves the bad fats.>>

Bummer! How do I sautee my veggies? Is this true of all oils, or just olive oil?

J.
 
First off, the best thing is to eat your veggies raw, preferably with flax seed oil. A distant second choice is micro. Third choice is boil. Fourth choice is sautee, just recognize that you will not be getting any good fats.
 
Raw veggies...I can do that. What is special about flax seed oil?

And what is micro?

Thanks for the tips...I'm starting them today.
 
micro=microwave

You can always add fresh olive oil to steamed or any cooked vegetables as a dressing, that way it doesn't get overheated.
 
Yeah, I figured out the micro reference...I'm a dum-dum.

I love salads, so I can get plenty of raw veggies by adding them to a salad...and olive oil, too. I don't know why I didn't think of this, because back in the early 90s I went on a raw food kick where probably 70% of what I ate was raw, and I became extremely lean, despite consuming plenty of fats. Felt great, too.

J.
 
[b said:
Quote[/b] (Old and Grey @ July 16 2005,5:04)]BTW, heating your olive oil over about 100 degrees kills all the good components and just leaves the bad fats.
Click to expand...
can you explain how it does this?...
 
There are some myths which have recently circulated about olive oil.

Olive Oil Myth: Olive oil loses its benefits when heated

The Facts: Excessively heating olive oil will evaporate the alcohols and esters which make up its delicate taste and fragrance. Heating olive oil will not change its health aspects, only the flavor. Use a cheaper olive oil which doesn't have much flavor to begin with if you want to fry with it, add a more flavorful olive oil after cooking or at the table.

Olive Oil Myth: Heating a cooking oil will make it saturated or a trans-fatty oil.

The Facts: As far as making a saturated fat, according to Dr. A. Kiritsakis, a world renowned oil chemist in Athens, (Book - OLIVE OIL FROM THE TREE TO THE TABLE -Second edition 1998), all oils will oxidize and hydrogenate to a tiny degree if repeatedly heated to very high temperatures such as is done in commercial frying operations. Olive pomace oil and virgin olive oil are both highly monounsaturated oils and therefore resistant to oxidation and hydrogenation. Studies have shown oxidation and hydrogenation occurs to a lesser degree in olive oil than in other oils. But in any case, the amount of hydrogenation is miniscule and no home cook would ever experience this problem.

The large refinery-like factories which take unsaturated vegetable oil and turn it into margarine or vegetable lard do so by bubbling hydrogen gas through 250 to 400 degree hot vegetable oil in the presence of a metal catalyst, usually nickel or platinum. The process can take several hours. You cannot make a saturated product like margarine at home by heating olive oil or any other vegetable oil in a pan.
Changing a cis-fat to a trans-fat does not occur on a home stove.

Olive Oil Myth: Cooking in olive oil diminishes the nutritional value of the food.

Olive Oil Fact: Heating food will break down its nutritional value. High heat such as frying is worse than moderate heat such as steaming, which is worse than eating vegetables raw. It is not the cooking oil per se, but the high heat of frying. I am not aware of any edible cooking oil which of itself diminishes the nutritional value of the food cooked in it. Most nutritionists recommend lightly steaming vegetables or eating them raw. A touch of a flavorsome olive oil added at the table will add taste and healthful anti-oxidants. Such is the "Mediterranean diet" which has been shown to help prevent coronary disease and have other health benefits.

This was taken from: www.oliveoilsource.com/cooking_olive_oil.htm

Mike
 
I think the source for those "myths" is a site whose purpose is to promote the sale of olive oil. The fact is that heating olive oil, or any oil, changes its chemistry. All oils have their beneficial nutrients compromised when exposed to air, light or heat. Frying is the worst. To get the most from using any oils, they should be taken in their unrefined state and added to food after cooking.

I agree with "myths" 2 and 3.
 
Actually, I did a bunch of searching last night because I was bored and had no idea about this topic and every site (at least 10 different ones) I went to said the same thing. Many of them were research sites and medical journals so I don't think that this is a case of the olive oil company just spouting off to sell their product.

I think it is just a case of the myth outgrowing the truth! Nothing new in this day and age.

Mike
 
Addtionally, aren't there studies which show some nutrients in some vegetables are actually increased from cooking, or are made more available in the body?
 
[b said:
Quote[/b] (Old and Grey @ July 16 2005,7:29)]I think the source for those "myths" is a site whose purpose is to promote the sale of olive oil. The fact is that heating olive oil, or any oil, changes its chemistry. All oils have their beneficial nutrients compromised when exposed to air, light or heat. Frying is the worst. To get the most from using any oils, they should be taken in their unrefined state and added to food after cooking.
I agree with "myths" 2 and 3.
Click to expand...
I dunno I think we can trust Aaron.
 
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