I exersize but havent lost weight in years...

libstr

hi everyone,

I exersize a fair bit each week and have been working really hard in the last 12 months with doing my first 2 triathlons and a 50km bike ride. I was working out between 8-11 hours a week cross training.

I have toned up which to me is important, but I would just like to shed a few kg and a couple of inches... (really want to shed the tummy!)

But im realistic and I know the tummy isnt going anywhere... has 2 c-sections so that doesnt help.

has anyone else found this problem? I dont really weigh my self regularly but a group of us at the gym are now using HRM and going to weigh once a week and help support each other.

Im finding the food diary really good, but dont really understand how you can eat back the calories that you burn off exersizing, surely you want to keep under that to shed weight?

thanks

jamielise2

I eat back some of my exercise calories, but not all of them. What seems to be working for me is keeping my NET calories between 1150 and 1300 for the day. Usually leave about 500 or so calories on my "plate" most days.

amymeenieminymo

To lose weight, you have two options.....eat the same as you always do, and exercise without eating back the calories, OR eat less than you used to, exercise and eat the calories back.

The latter is how MFP works, they build a calorie deficit into your program, so you're already eating less than you were before (enough to lose a pound a week, or whatever you have it set to). You're supposed to eat your exercise calories back or your body won't be getting enough, which can hinder and stall weight loss.

LovelySnugs

what amymeenieminyn said, AND! if you've been doing a lot of the same workouts for a long time, your body will have gotten used to them. you might consider HIIT and/or some kind of new strength training. you're not really specific about what your workouts have been up to now.

rileysowner

Exercise will not usually result in weight loss as it is very difficult to out exercise the amount of calories we can eat. MFP sets up the number of calories you eat in the day at a good deficit when you set up your account so you will lose weight even without extra exercise. That is why you need to eat back your exercise calories, or you will end up with too big of a calorie deficit.

I suggest you eat up to the calories budgeted by this site. You don't want to be too far under that or you will likely stop losing weight and you will also lose not just fat, but muscle as well.

libstr

I do RPM once a week, pump once or twice a week, 2 lots of circuit training, once a fortnight i do a step combo plus an RPM class and i swim at least once a week. I also am very active during the day so not sitting round. I do pretty much all my training either at 6am or at 9am in the morning.

When the weather is good I also ride my bike and go run a track several times (1000 steps its called!)

I also do triathlon training, not at the momment so this involves running outside and doing block training, so Im not really doing the same workouts. oh, also warm up in the gym on different bits of equipment.

what is HIIT? Im new to this site so dont know what all the different things are

thanks

LovelySnugs

I do RPM once a week, pump once or twice a week, 2 lots of circuit training, once a fortnight i do a step combo plus an RPM class and i swim at least once a week. I also am very active during the day so not sitting round. I do pretty much all my training either at 6am or at 9am in the morning.

When the weather is good I also ride my bike and go run a track several times (1000 steps its called!)

I also do triathlon training, not at the momment so this involves running outside and doing block training, so Im not really doing the same workouts. oh, also warm up in the gym on different bits of equipment.

what is HIIT? Im new to this site so dont know what all the different things are

thanks

wow. that's a heckuva workout regimen. don't know if i can help any further - you are obviously WAAY further into this whole fitness thing than i am.

HIIT = higher intensity interval training. google it for some ideas. it's what i do, when my knee's not acting up. for me, it always gets results.

libstr

yeah you could say Im a bit of a gym junkie I go to a great gym and have friends there that motivate me in class and out of class, even the instructors are brilliant!

I think its the food thing... will monitor my food diary for a few more weeks and see what its tell me.

thanks and I will look up that HIIT thingy too