Can't lose weight?

[Artisticnarwal]

Ok so I'm 5'10" and I just weighed myself and I'm 207 pounds. My weight has been staying between 200-210 for the past year. It won't go higher or lower than that range. My friends say I don't really look that overweight and that I shouldn't worry about it, but I just want to lose some weight and be at a healthy level. I've tried a lot to lose weight. I exercise almost everyday for at least an hour (I usually take one or two days a week to physically rest). I mix up my exercises, but I do more cardio than anything. I increased my exercising. I dieted. I added more healthy things into my diets such as protein bars (only to eat when I wake up and after exerising) and lots of vegetables and fruits. I cut out sweets, or at least keep them to a bare minimum. I try not to eat so much meat (I rarely eat red meat). I don't lift weights currently (I used to a few years back). Nothing changed. I asked my primary doctor about what I should do (since he keeps telling me to lose some weight) and he just keeps saying nutrition and exercise. My insurance won't cover the costs if I saw a nutritionist or dietitian. I've been doing this since July. I don't know where I went wrong. Any tips would be appreciated.

[ichot]

" I added more healthy things into my diets such as protein bars"
Why? You don't need to be eating more calories. Get this straight it isn't the quality of the calorie that will determine your weight...

You need to simply consume less calories, from where doesn't matter if your only goal is weight loss. I'd recommend following a regular meal plan. Something you can eat over and over and over again for a lifetime. Rice/vegetables/meat. It is easy to know just how many calories you are eating and easy to know how to reduce/increase. If you aren't losing weight, simply eat less from your regular meal.

Cut ALL drinks aside from water. No more soda, no juice, no energy drinks. You'll save yourself a couple hundred calories from refraining from that junk.

" I exercise almost everyday for at least an hour (I usually take one or two days a week to physically rest). I mix up my exercises, but I do more cardio than anything"
at what intensity? Honestly, most people are piss poor at cardio and never push themselves to actually get an exercise. You got people being proud of their 12min mile times like that's anything fast... Normal people walk faster than that.

"I don't lift weights currently"
Weightlifting is a good exercise and easy to track progression. Progression is simply more resistance. Most people just run on their treadmill for some amount of time thinking that's any good. It hardly develops any progression nor requirement for strength. A few people run for time. Like running a mile under 6min.

You can't out-run your fork.. You won't lose any weight at all if you're still stuffing your face with more calories than your body is utilizing.

"My friends say"... These kinds of people can be your worst enemy for your goal, stay determined and focus on your own goals.

[reptocarl]

He is right, diet and exercise. The exercising seems good but it might be diet. Instead of these fad diets just eat right. Research online what the recommended daily diet should include. I also know you should eat throughout the day. If this doesn't work maybe just acceptance. Look at the great Ann Wilson as a role model

[Artisticnarwal]

But I haven't been doing those fad diets, or at least I don't think so. I've never done the glutten-free or carbohydrate-free diets. I just eat what I like that's healthy and limit the junk food. I won't stuff myself with food I don't like such as spinach haha. I'll research more on the diet then. Honestly, I accept my body right now, but I just want to be more fit and I want my doctor to get off my back about it. If it was someone like a girl from school telling me to lose weight, I wouldn't care, but it's my doctor, a person with medical background. So that tells me that there is an issue.

[reptocarl]

Drs are always going to pick at something even sex

[Artisticnarwal]

Even if it's not a bad or serious issue?

[reptocarl]

In my experience yes

[quickquickslow]

Exercising the weight off is *a lot* harder than dieting it off. High intensity cardio for an hour will burn a couple hundred calories, but it will make you want to eat it all back.

I recommend using MyFitnessPal to *honestly* track how many calories you're taking in. That's your main method of weight loss. Think of exercise you throw in as a bonus, not as an allowance to eat more.

[Mistariy]

Walking and running