Running but not losing weight...
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I was around 205 starting out this year and here is the plan that has helped me loose over 20 pounds.
I get up around 5-530 AM every morning to exercise (I have to teach at 8 am so thus the early workout). I start out with a slow core workout everyday (sit ups, reverse sit ups, push ups, and squats) Then I do some form of cardio, typically on the treadmill I follow the routine of run for 5 Min, walk for 5 min, run for 4 min, walk for 4 min. all the way to zero. I run at 5.5 mph and walk at 4 mph. Typically this is around 2 miles in 30 minutes. On Tuesdays and Thursdays I do strength training as well with dumbbells. All in all it is about a 1 hour workout.
As for foods, I have begun eating light foods (soups, salads, fruits, and veggies) and I only drink one cup of coffee and the rest is only water.
Lastly, make sure when you are weighing yourself that you do it at the same time everyday, preferably early in the AM before you eat anything.0 -
Hey folks,
Thank you to everyone who has replied, it has been very informative.
So this morning is the seventh week in which I have been logging and been taking my values weight / BMI / Body Fat from my scales.
At the start my BMI was 31.5 and body fat 36 - weight was 14 st 12 lbs or 209lbs - 24/01/15
This morning:
BMI 31.1
Fat 36%
Weight 14st 9lbs or 205 lbs
I am going to keep going and see what happens, I was just frustrated yesterday!
Cheers for all the help
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Set your goal to a half pound a week.
A bigger deficit does not always mean the weight comes off faster.0 -
Set your goal to a half pound a week.
A bigger deficit does not always mean the weight comes off faster.
Yup. Especially with so little to lose. I noticed a similar stall when I started running and was still set to lose 1 lb. per week. Once I backed off my goal and toned it down to .5 lb. per week, I started losing again. I think I simply wasn't eating enough to sustain my level of activity along with weight loss.0 -
Personal anecdote: I didn't lose weight until I stopped running/steady state cardio, started paying really close attention to calories, and lifting heavy.0
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arditarose wrote: »I didn't lose weight until I ....started paying really close attention to calories
That was the important part of that point though.
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Thanks folks for all the comments 0
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i know someone suggested speeding up your runs, but i'm going to suggest to slow down instead.
if your heart rate is too high, your body will tap into glycogen to burn fuel. glycogen is stored in muscles, and thats not what you want to burn. you want to burn fat, which is what your body taps into on slow and long runs.0 -
You are running for 50 minutes and only going 4 miles? I'd say up the speed and get your heart pumping a little bit.
12.5 miles per hour for someone that weight 205 pounds is a totally respectable speed.
Log faithfully and accurately. Drink all your water. Take measurements. You may be losing inches but not weight as your body builds new muscle.
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debrakgoogins wrote: »
Anyone that runs 12.5 miles per hour is blazing fast in my book no matter what they weigh.
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debrakgoogins wrote: »You are running for 50 minutes and only going 4 miles? I'd say up the speed and get your heart pumping a little bit.
12.5 miles per hour for someone that weight 205 pounds is a totally respectable speed.
Log faithfully and accurately. Drink all your water. Take measurements. You may be losing inches but not weight as your body builds new muscle.
I think you mean 12.5 min/mi lol.
I can run at "12.5mph" for about 400 meters (my last 400m PR was 70 seconds)
Edit to add: I fertilized the shrubbery at the end of the track after that one...0 -
do intervals instead of one long steady run. Push hard for 1 minute, walk for a minute ... etc. Look up HIIT.0
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^ nice shoulder0
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Hi Sweetie 0
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Take some measurements (neck, chest, belly button, hips and update them once a month. might be that the running is helping you add muscle while you lose fat. So your weight might not change but your body composition is moving in right direction.
The scale fluctuates so much for me that I tend to only weigh in once a week to avoid the frustration 0 -
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kentstrahlen wrote: »I my experience exercise apps/devices ofter over-estimate the calories burned. I found that my Garmin device becomes much more accurate if I use my hart-rate monitor with it, cutting the calories burned by half!
^^^ This, many HRMs (I'm not sure about the Nike app) record gross calories expended rather than net (those attributable directly to the exercise) I found my Garmin 610 was more conservative than the older models and my 910 even moreso.
To sanity check your caloric expenditure while running use this formula from Runners World
.63 x weight (in lbs) x distance (in miles)
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Personal experience with running is that I seem to retain a great deal of water when increasing speed and/or distance regularly.
I was trying to lose about 5 lbs at .5 lb per wk loss, started half-marathon training, lost nothing for months. Had to pause my training for a short trip, and 4 lbs dropped off in a couple of days.0 -
Personal experience with running is that I seem to retain a great deal of water when increasing speed and/or distance regularly.
I was trying to lose about 5 lbs at .5 lb per wk loss, started half-marathon training, lost nothing for months. Had to pause my training for a short trip, and 4 lbs dropped off in a couple of days.
This is where I'm at right now. It is slightly frustrating, but I think my body is using all the nutrition it's getting which I'm OK with—and I've continued to see strength gains, inches lost, and flab turning firm, so I guess I can bear.
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Open your diary?0
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I find I have to eat back only half of my exercise calories in order to loose weight.0
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I'm glad I'm not the only one having this problem. I'm training for my first half marathon (run 4 days per week), do weight training 3 days per week, yoga 2 times per week, and am tracking my diet in MFP. I also have Celiac so am first to each gluten free.
I lost 14 pounds in 2 months and now it has plateaued. Last time I worked out/ate like this I kept losing weight until I was 154 lbs (I'm 6' tall). Currently I'm 194 and stuck... So frustrating! Those 40 pounds are LITERALLY a weight on my shoulders and I'm ready to unload them.0 -
debrakgoogins wrote: »You are running for 50 minutes and only going 4 miles? I'd say up the speed and get your heart pumping a little bit.
12.5 miles per hour for someone that weight 205 pounds is a totally respectable speed.
Log faithfully and accurately. Drink all your water. Take measurements. You may be losing inches but not weight as your body builds new muscle.
Thank you that is what I thought!!0 -
debrakgoogins wrote: »
Anyone that runs 12.5 miles per hour is blazing fast in my book no matter what they weigh.
Ha ha! Yes but I do not run this at all I run about 4 miles in under an hour!
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I'm glad I'm not the only one having this problem. I'm training for my first half marathon (run 4 days per week), do weight training 3 days per week, yoga 2 times per week, and am tracking my diet in MFP. I also have Celiac so am first to each gluten free.
I lost 14 pounds in 2 months and now it has plateaued. Last time I worked out/ate like this I kept losing weight until I was 154 lbs (I'm 6' tall). Currently I'm 194 and stuck... So frustrating! Those 40 pounds are LITERALLY a weight on my shoulders and I'm ready to unload them.
Sorry to hear that! Let me know how your training goes!
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Update:
Hello everyone and a massive thank you for all commenting, I didn't realise I would get so many replies.
So since Friday I have done no exercise - not even walking. On Saturday, I ate takeout and a Sunday roast on Sunday. I didn't log but Monday I did.
I have lost 1 pound. In the past, when I did MFP I never ran or exercised (yes shame on me I know) and I lost weight just fine.
So this gets me thinking, was I in a starvation mode? I was crazy for food on Friday and Saturday and after eating more than normal and back to MPF on Monday I lose 1lbs.
I love running but I do not want to be this crazy about food and about not losing weight!
My current plan is to take two / three weeks of running and just walk each day for 50 minutes - fast pace.
What do you think? Good plan or not? I have bought T25 30 max which I intend to do when I have lost the 10lbs.
Cheers 0 -
Eat less and don't eat back your exercise calories. You are eating/drinking more calories than you think.0
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