Training & Nutrition - need some help shedding 10-15 pounds

I am 22 years old, and have been on a diet for 6 weeks...i lost 10 pounds.... I am 5'8 and I still weigh 208 pounds and want to weight 190 or less....i need some help shedding the last few pounds....i am on a healthy eating diet, and excercise three times a week, i have a really large build muscular wise i just need to lose the extra pounds in my gut and love handles...i lift mainly for my excercise. Any help would be greatly appreciated....

Burn more calories. There's not much more than that. Get a pair of running shoes. Warmup 5 min, run/walk 20 min, warm down 5 min. Do that the three days a week you don't exercise.

Well, it's all about calories burned and calories consumed. Since you are on a diet already I won't suggest my usual "eat half" diet. Try reducing your intake just a little more and/or adding another activity.

It's common to reach a plateau where you stop losing even though you're not changing calories in or used. At your age you'll build muscle pretty fast with the weights so keep an eye on % body fat too. Unless you're a body builder with a competition coming up or cycle racer a little fat is actually a good thing.

thanks a lot for responding..... i am not a body builder but look like a powerlifter....i rarely consume 2000 calories a day, its kind of a strange situation for me....i will try to cut it down more and ad more running and biking...thank you

Waitaminute....

In 6 weeks, you've lost 10 pounds? And you're impatient because you want to lose more? Please. Stop.

Assuming that you are already doing a sensible eating and exercise plan, you are doing FINE. The last thing you want to do is crash diet and lose so much weight that when you do give up (because you will if you're crash dieting, hence the operational key word "crash"), all the weight you lost will come back, PLUS MORE. Is that what you want to happen?

Keep up with what you're doing. Realize you will have plateaus, so if you don't see a difference on the scale for a few weeks, that's ok. Also realize that if you're doing weight training, and you're building muscle, muscle weighs more than fat, so you may not see the difference on the scale, but you will be less fat, which is the overall objective, ok? I highly suggest having a skinfold test at the very least so you can ensure you're not just starving yourself into eating up your muscle or losing water weight.

You're doing ok so far. Don't fall into that American trap where we want it now, now, NOW! and if we don't see it, then we have to do all kinds of crazy things to get it. You will certainly self-destruct and end up worse off than you started if you keep going down that path.

Good luck to you.

Koffee

1+ to what Koffee said. I think you're doing fine at the current rate.

The above said sounds right. However, all the lifting is anaerobic exercise. You need to be more aerobic, ie. the 20 minutes of running/jogging/biking suggestion.

Being 180 now, after being 230 for a long time, you'll lose the GUT when you do more aerobics, especially first thing in the morning. Also eat smaller 4-5 meals instead of 3 meals and make dinner lite.

when you're out biking, try spinning more to get your heart rate up without working super hard. You'll burn more calories. Everyone loses some then stops for a while and then they will lose some again. Just keep it up.