Why am I not burning more calories?

cassielorelai

I have been working out 6 days a week for the last 7 weeks with my workouts lasting 1-1 1/2 hours. 380 calories is the most I've burned in a single session. I was just wondering why that number is so low when I see others burning 500+ in a 40 min workout. My exercises consist of the stairmaster, running, weight lifting, cycling and walking. It's just disappointing to work my *kitten* off and not make it past 400 calories an hour. I also can't help but feel this contributing to my not losing or gaining any weight over these 7 weeks. Is there something I'm doing wrong? Also I track my calories with a Polar ft40 HRM.

maidentl

Also I track my calories with a Polar ft40 HRM.

That's why. A lot of people use MFP's numbers which are very inflated.

vismal

This is why the saying "You can't out train a bad diet." Cardio doesn't really burn a ton of calories unless you are an endurance athlete. Weight training burns even less calories but calorie burn is not really the reason people weight train anyways. Diet is going to be 90% of weight loss. Your height and weight help determine how much you burn doing cardio. A 5'1 135 lb women will burn far less calories running 3 miles then a 6'5 275 lb man. Also how proficient you are at cardio makes a difference. A marathon runner will burn less calories per mile then an untrained runner of similar weight/height. Also since you are using a HRM your calories burned number is probably more accurate then people who simply enter there cardio into MFP. To make a long story short, diet is WAY MORE IMPORTANT then cardio!

cassielorelai

Sorry! I forgot to mention that I am eating clean in addition to the exercising.

michikade

Truth be told, you're getting a much more accurate idea of your caloric output using a heart rate monitor than using any estimate from any tracking site. I mean, shoot, it says I burn 3-400 calories walking 3 miles / hour and that's my normal walking gait - not even a power walk - so there's no way my burn is that high for real. Just saying.

vismal

Sorry! I forgot to mention that I am eating clean in addition to the exercising.

Eating clean means nothing. What is clean? Calories, not cleanliness of food determine weight loss. You could easily eat too many calories to lose weight even if 100% of your food was minimally processed whole food. You can also lose weight eating nothing but McDonalds if you limited your calories.

shanesemathis

Probably at least half of the people on this site do not have a heart rate monitor and just go by what MFP estimates their calorie burn at (this can be far above or below what they actually burned). I own a Polar HRM as well and just burned about 600 calls doing a 1 hour Zumba class. As to why you're not burning more calories, I couldn't really answer that. Also, if you made your diary public, that would help people try to help you see why you're not losing as much as you want to. I understand your frustration though. It just seems odd that you've lost and gained nothing. Don't listen to people that say that eating clean means nothing... it is a much healthier and nutritious lifestyle... something I need to follow in the footsteps of. Sure, you could lose weight by eating whatever you want as long as it's in your range for the day, but when it comes to the foods that will elongate your life, do you think broccoli or french fries are the better choice? Anyway, if you need motivating friends, feel free to add me :-)

vismal

When I say eating clean is meaningless I am referring to it in the context of losing weight. There are plenty of reasons that eating a diet comprised mostly of minimally processed whole foods is a good idea. The issue is that too many people think that if you eat nothing but whole food you'll lose weight. This isn't always the case. You only lose weight if you eat in a caloric deficit no matter what percentage of your diet is "clean".

parkscs

I have been working out 6 days a week for the last 7 weeks with my workouts lasting 1-1 1/2 hours. 380 calories is the most I've burned in a single session. I was just wondering why that number is so low when I see others burning 500+ in a 40 min workout. My exercises consist of the stairmaster, running, weight lifting, cycling and walking. It's just disappointing to work my *kitten* off and not make it past 400 calories an hour. I also can't help but feel this contributing to my not losing or gaining any weight over these 7 weeks. Is there something I'm doing wrong? Also I track my calories with a Polar ft40 HRM.

It has more to do with your size and other people overestimating their calorie burn than something you're doing wrong. Your best bet is to create your deficit through your diet and set separate goals for your exercise. Attempting to create a deficit through exercise alone isn't going to get you very far.

lexie_s

What is your calorie intake on MFP set at? and what is your basic metabolic rate? I only eat 1200 calories a day and I train to burn 400 cals (I use a polar HRM) that has estimated me to lose (600grams) 1.4 pounds a week. I use to do a gym program for an hour and a half and got no where, I now go harder for 40mins (running) and really kick up a sweat and it's working heaps better. every kilo i lose though I need to change how much I burn because your basic metabolic rate drops, meaning you need less and less food the smaller you are. try doing some interval, as in go hard on the treadmill sprinting for 1 minute then walk for 30 seconds. do it for halfa and see if that does anything. Hope this helps!

OllyJ_79

Another thing to remember when dealing with calories burned is that it should be Net calories, that is calories burned in addition to if you were sitting down doing nothing, as you are burning calories simply by being alive etc. A lot of HRM are giving you the gross burn. The link here describes it properly

http://www.shapesense.com/fitness-exercise/articles/net-versus-gross-calorie-burn.aspx

catcalledjinx

This is why the saying "You can't out train a bad diet." Cardio doesn't really burn a ton of calories unless you are an endurance athlete. Weight training burns even less calories but calorie burn is not really the reason people weight train anyways. Diet is going to be 90% of weight loss. Your height and weight help determine how much you burn doing cardio. A 5'1 135 lb women will burn far less calories running 3 miles then a 6'5 275 lb man. Also how proficient you are at cardio makes a difference. A marathon runner will burn less calories per mile then an untrained runner of similar weight/height. Also since you are using a HRM your calories burned number is probably more accurate then people who simply enter there cardio into MFP. To make a long story short, diet is WAY MORE IMPORTANT then cardio!

Hallelujah! This is is why I don't exercise - all that misery for little or no benefit. Just be as active in your daily routine as possible....take the stairs, park at the farthest end of the car park, walk briskly.....and count those calories. Spend that gym time shopping for and cooking fresh food from scratch and you will reap the rewards. If I do absolutely nothing all day I still burn almost 1500 calories, you can check your 'Resting Metabolic Rate' at this website: http://www.shapesense.com/fitness-exercise/calculators/resting-metabolic-rate-calculator.aspx
Good luck!

catcalledjinx

When I say eating clean is meaningless I am referring to it in the context of losing weight. There are plenty of reasons that eating a diet comprised mostly of minimally processed whole foods is a good idea. The issue is that too many people think that if you eat nothing but whole food you'll lose weight. This isn't always the case. You only lose weight if you eat in a caloric deficit no matter what percentage of your diet is "clean".

Listen to vismal - he knows what he is talking about. Go vismal!

arguablysamson

Two things...

1) When you exercise hard, you release cortisol, which shocks your body and you don't release excess weight well. Work on that while maintaining. There are benefits, but not for people with a lot to lose.

2) All exercise should be extremely light, short, and fun. I know you hear about tons of weight training and intense workout stories, but they really aren't worth anything except for people who are firming up or with very little to lose. People with a lot to lose (assuming you are in this category) fast need to not bother with what could set back their progress and/or injure them.

And no, I have no idea why there isn't more emphasis on this in a forum packed full of people interested in "next level" fitness.

TavistockToad

This is is why I don't exercise - all that misery for little or no benefit.

:noway:

if you ACTUALLY believe this then i just feel sorry for you.

jennifer_417

The more you weigh, the more calories you burn because there is more of you to move around. (It's one of the things I was bummed about; as I got smaller I burned fewer calories for what seemed like the same amount of work.) So, it's possible that your starting weight is lower and you're not burning the same amount as someone who weighs more.

jennifer_417

Two things...

1) When you exercise hard, you release cortisol, which shocks your body and you don't release excess weight well. Work on that while maintaining. There are benefits, but not for people with a lot to lose.

2) All exercise should be extremely light, short, and fun. I know you hear about tons of weight training and intense workout stories, but they really aren't worth anything except for people who are firming up or with very little to lose. People with a lot to lose (assuming you are in this category) fast need to not bother with what could set back their progress and/or injure them.

And no, I have no idea why there isn't more emphasis on this in a forum packed full of people interested in "next level" fitness.

No. :noway:

Also...suspected spammer.

stephe1987

"Eating clean" is more about health, nutrition and choosing lower calorie substitute foods than anything else. A lot of people find that they lose weight by "eating clean" but they need to be careful to eat a sustainable diet, something they can and will continue after reaching their goal or they'll regain lost weight.

I say eat what you like, but less of it. Allow yourself a treat as long as it's small and doesn't make you go over your goal. 80% healthy (foods that fit into macros), 20% indulgent (foods that are "bad" such as foods with high sugar or sodium). That is something you'll be able to sustain because you don't want to deprive yourself for the rest of your life.

You do burn less and less as you lose weight. I didn't think about this when I first started MFP and was disappointed that my calories burned decreased after I checked in with my new weight. Expect your weight loss to slow down as you get closer to your goal.

If you have 75+ lbs to lose 2 lbs/week is ideal
If you have 40-75 lbs to lose 1.5 lbs/week is ideal
If you have 25-40 lbs to lose 1 lb/week is ideal
If you have 15-25 lbs to lose 0.5 to 1.0 lb/week is ideal
If you have less than 15 lbs to lose 0.5 lb/week is ideal

Also, be careful about eating back your exercise calories or you could slow your weight loss. Make sure your food and exercise are accurate before eating back too many calories or you're likely to go over your daily allowance without realizing it.

sabaraba

True that! Little benefit? ..no way. Exercising brings so many benefits with it, not only physically but also mentally.

catcalledjinx

This is is why I don't exercise - all that misery for little or no benefit.

:noway:

if you ACTUALLY believe this then i just feel sorry for you.

Ok, I will clarify my position. I hate the GYM....it is smelly and depressing. Of course there are benefits to exercise but in relation to weight loss, they are disproportionate. And no need for angry faces there are enough opinions to go around...you love exercise (I assume) and I don't. We are still all nice people!

MinnieInMaine

Have you made sure your user settings are all up to date? Do you wet the strap before use and clean it regulary? Have you changed the batteries lately? Here's a copy of the user's guide in case you don't have it

http://www.polar.com/e_manuals/FT40/Polar_FT40_user_manual_English.pdf

vismal

Regardless how how many calories you burn doing it, exercise should absolutely be a part of everyone's routine. The vast majority of people should do some form of cardio and some kind of strength training regularly. Cardio can burn a fair amount of calories but in addition it benefits your cardiovascular system. Coristol increases from cardio only cause weight loss to be temporarily masked due to water retention. It's so little of a concern I wouldn't even worry about it. Strength training burns even less calories but is also MORE important than cardio. Strength training helps preserve lean mass while dieting. If you are losing weight, you want the vast majority of that weight to be fat. Eating adequate protein and strength training helps with that. People who neglect lifting weights will often find that they still feel or look "pudgy" despite achieving their goal weight. So just because exercise doesn't burn massive amounts of calories doesn't for a second mean it's a good idea for ANYONE to avoid it. Even if you don't enjoy it.

MKEgal

The more you weigh, the more calories you burn because there is more of you to move around. (It's one of the things I was bummed about; as I got smaller I burned fewer calories for what seemed like the same amount of work.) So, it's possible that your starting weight is lower and you're not burning the same amount as someone who weighs more.

What she said.

Have you read this post?
http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

Also:
"Most weight loss occurs because of decreased caloric intake. However, evidence shows the only way to maintain weight loss is to be engaged in regular physical activity."
http://www.cdc.gov/healthyweight/physical_activity/index.html

That being said, there are other benefits to exercise - cardiac health, better insulin use, better shape because of having muscles.

Another thing to remember when dealing with calories burned is that it should be Net calories

No. Ignore net calories. (That's what my doctor told me.)
Most people overestimate their calorie burn anyway, so any eating based on that is probably going to mess up your weight loss.
If you're hungry at the end of the day, have 1/3 to 1/2 of what you burned, but don't make a habit of it.

If your goal weight is 150 lb, you should aim for 1500 calories TOTAL.
Here's a post I did about goal setting, which includes weight & calories: http://www.myfitnesspal.com/blog/MKEgal/view/setting-goals-667045

All exercise should be extremely light, short, and fun

No.
Or rather, sure, go ahead & do that if you only want to have fun & not see results. (Such as improved lipid profile, improved endurance, lower blood pressure & pulse, improved glucose utilization, increased strength & muscle mass...)

Most of his advice, from lack of exercise to encouraging unhealthy eating to his belief that vinegar "alkalinizes" the body, goes against modern medical science.

cassielorelai

Thanks everyone! I appreciate all your answers!