Guilty about making work out changes

NanRunsOnPaleo

Greetings to All.

I've been feeling mentally burned out from seeing lack of results [zero weight loss and zero loss in inches] for 5 plus months. I feel like I'm asking myself to do too much. Currently, I try to go most day of the week to the gym.. 6 days. I do the same amount of cardio on the Spin bike - 45 minutes mostly. I also strength train 4 days a week, 2 days upper body alternating and 2 days lower body alternating.

I've been thinking of just going to the gym 5 days a week....and cutting back on the cardio to just simply 30 minutes on the bike all 5 days. I still plan on keeping my strength training program the same.

I feel guilty about cutting back on the cardio...but I'm also thinking I may need to burn less because I want to maintain my calories at 1200-1300 tops...if I work out and burn my usual 500 plus calories a day, I will be way below 1200 and from reading stuff on here, supposedly, that is not a good thing and that you are to eat back at least most of your 'exercise calories'.

I've also decided to go back to eating Primal/Paleo on Friday. I am extremely frustrated over the lack of results so I am trying to see how my body reacts on no grains. I believe I am a victim of metabolic syndrome and have insulin resistance. I say this because I am quite an apple shape as well as a bit of a pear. I carry most of my weight in my abdomen. I seriously have a belly that looks like a beer belly. It is embarrassing as well as poses difficulty when wearing bottoms. It's depressing. So, maybe carbs are my enemy - even if it's healthy whole grains.

I am 5 1 and a massively whopping 176. I want to reach my goal of 125-130 tops..My BMI is at 33 plus and my body fat % is currently 39.2. I'm disgusted....and I am no longer in the over weight category. I am OBESE.

So in my condition...should or CAN I cut back on my cardio to just 30 minutes 5 days a week on the Spin Bike? Or because of my condition, do I have to suck it up and work out 6-7 days a week and bump the cardio to 45 minutes? Or what about 60 minutes everyday?

It's so shocking to me that all of my 5 plus months worth of efforts have been down the tubes...........and I am so mentally drained. I'm tired of this consuming my life entirely. I am constantly in a fog, depressed and miserable. It never leaves my mind. I just want to enjoy my life and live. I've struggled with years of failed weight loss efforts and when I thought I was doing well eating healthfully [i.e. whole grains], my body still failed me. I failed me.

Thanks for your help............

NanRunsOnPaleo

Also, I do drink plenty of water. I just don't focus on logging it. Just the food.

amandarusco

have you gone to the doctor to see if you have a thyroid problem. I knew someone that always ate healthy and worked out all the time but could not lose wieght. She went to the doc and had a problem with her thyroid, they treated it and she was able to lose the weight that she needed.

mjd0109

I noticed that you frequently go over your fat count for the day, you've gotta watch out for that! Try switching beef with turkey. Also I would suggest trying to eat more fresh fruits instead of dried, it'll be more filling among other things.

Also, watch out for processed foods packed with preservative. If these chemicals can make your food last months imagine what its doing to the fat in your body?

Good for you for not giving up! You're doing great, keep your head high.

thektturner

The body responds to change more than anything. If you have the same routine, then your body has gotten used to it and will want to maintain the same weight. Just try changing up your routine. Or try calorie cycling. Eat 1600 cals for three days, then 1200 for three days and just cycle it. I lost more weight when I was doing that and not exercising at all than I am now exercising. (I wasn't exercising for 5 weeks because i had hurt my back, not because I'm lazy.)

theidarisafa

Have you talked to a doctor?

Sometimes things like thyroid or other issues/medicines can be affecting your progress.

I would seriously consider talking to a doctor. If you're really dieting and exercising, you should be losing weight.

But if you're already at 1200 calories plus working out to burn 500, your body may be in starvation mode. In this mode it's going to be holding onto everything that you eat and you're NOT going to be burning any calories.

I do NOT agree with the idea of eating back every calorie of exercise, BUT, when you work out, you do have to eat more. 1200 is a bare minimum for most people. For those who are super obese and need to drop weight quickly. it is NOT meant to be a permanent thing.

Anyway, check with the doctor, maybe eat a little more if you're going to be working out.

I eat 5-6 times a day. I know that it sounds silly, but it really got my metabolism going. Plus you get to eat more often.(which for me works) and every few hours I get hungry and it makes me plan out my food better and be more aware of the calories in each meal.

eaebischer

keep up the same motivation you had in the past 5 months! try switching up your workout routine by adding different kinds of cardio to you your workout. Try the elliptical or treadmill or stair stepper. if you do the same thing every day your body will get used to it and plateau. Also, maybe take a look at your nutrition plan. exercise is only a half of the plan. good nutrition is key. sugar and lots of carbs cause abdomen weight gain. eliminating them completely isn't necessary, just regulate them to whole grains with no refined, enriched flours or high fructose corn syrup. Also, i am not 100% sure on this, but i have heard that doing weight training first followed by the cardio burns more fat. maybe something to try?
Keep up the good work and stay motivated!

tmdugger

Have you had an appointment with your Doctor? This is a good place to start. They can do routine bloodwork to ensure you don't have a pesky glandular disorder that prevents weight loss. I am hypothyroid and could NOT lose weight before taking meds.

That said for your calorie intake you are working out too much. 45 minutes is fine. If you are this active (6 days/week) you need to eat more....Try eating 1400 to 1600 calories for a week and see what happens. Switch up your routine a bit.

But definitely see the doc. There's a reason they suggest consulting a physician before starting any diet or exercise regimen.

miovlb6

I noticed you're frequently well under your calorie goal. You're hovering around 1150-1350 and burning quite a bit in your workouts. You might need to eat a bit more. And you are frequently under on protein. I don't know what your percentages are set at, but if you are strength training you could probably use more protein. I'd say, go to a doctor for blood work just to make sure everything is OK, then take a look at your food again to make sure you are eating enough.

BTW. I'm almost exactly in the same spot at you regarding size. 5'1" and about 168 lbs. We'll get there!