I was overweight, about 280 lbs. at the end of January 2009. I went on a crash/starvation diet at first and lost about 30 lbs . . then plateaued. Next I found a book by professsional weight trrainers that enlightened me on diet with execise and I lost another 30 lbs since. My current diet is the same as I have been doing since I read that book about 3 months. It consists of mostly high fiber grains, fruits, vegetables, and lots of water.
I started running about 6 months ago and have worked up slowly to running about 4-5 miles at a time.
My question is, why am I not losing any more weight? I have been at the same weight now for over a month and no matter what I try . . . even starving myself . . . I stay the same weight, within a few pounds. I am at 220 now, but I want to get back down to my "normal" weight of 190.
Any ideas out there?
I've had the same experience. I was over 200, dropped my calories to 1200-1300 intake per day, and 30 pounds melted away. Then I started training for a half-ironman and the pounds started creeping up and eventually plateaued. With my training I was working out 6 days/wk, sometimes 2 workouts a day and for the last 5 months have been hovering between 180-185. I am a vegetarian, have been for over 10 years, so like you, my diet is very similar. I have seen 2 nutritionist, and I am still working with the 2nd, but anyway, this is what they have come up with.
Because my energy ouput went up and my caloric intake was too low, I wasn't buring fat anymore, my body was eating away my muscle. And my body was retaining more of what I ate b/c the lack of nutrition. So once I raised my calories, the pounds starting dropping, very slowly. Also, are your run times getting slower or faster? I find once I stopped worrying about my weight and shifted my focus to performance, the weight started dropping slowly again.
All in all, be patient, in due time everything will come together. Put your mind toward your running and the weight will follow. Good luck!
C25k Completed 08/19/11
OHR Completed 10/23/11
5k 09/24/11: 39:10
2011: 280 miles, ~14:00 mm avg
2012: 321.2 miles (so far)
Thanks Marzoapn & blues4miles,
I am doing about 1,500 calories a day right now. I try to eat mostly complex carbs, whole grain opatmeal in the morning, banana, apple . . lunch usually a littel bit of tuna or chicken, more fruit(whatever looks good that day), then a light dinner of usually whatever the family eats, but I eat a microscopic portion to keep the calories at dinner to only 20% of my daily intake. Based on the book I read I eat most of my calories at breakfast, and eat less at lunch and even less at dinner . . . which by the way is the opposite of what I used to do when i was fat.
Based on what yuou said Marzopan I think you might be onto something. I have done some more reading and you're right that it could very well be that my body is not burning fat because of the low caloric intake. I am going to try to take the calories up to 1,800 and see what happens. I'll update thread every week to lket you know if it works.
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Don't be surprised when you raise your calories, your weight may go up at the start, but it will come back down in due time. Also, as to not get discouraged because you can't see the number of your weight go down, start taking body measurements. Take measurements of your arm, chest, waist, hips and thigh, for example. That way, you can see how your muscle is toning.
Also, don't dramatically increase your speed or the mileage of your runs so you can lose the pounds faster. This most certainly will lead to injury. Week after week, start adding another 5 minutes or pump up the speed the last 1/2 mile, these little bursts will ease you into gradually increasing your runs.
You should definitely try eating more. I know this is much after the orignal post was posted, but how much do you weigh now? The heavier you are, the more calories you need just to be awake, nevermind doing any kind of movement. If you weigh 250 lbs (depending on your height of course, but I'm assuming you're not 6'2" or anything) you are DEFINITELY burning more than 1,500 calories. Basically your body needs a minimum number of calories to be burning what you burn at your basal metabolic rate. This means how many calories you would burn if you literally laid in bed all day and did not move. If your body isn't getting those calories, it believes that you are starving and will start conserving energy (aka making fat) and eating away at your muscle for fuel to get through the day. Since you want to burn fat, not muscle, you need to start eating more so your body does not think that you are in a famine! Try going online and searching for a calculator that will tell you how many calories you burn in a day (it will ask you to enter your height, weight, and age usually). Then you can get a very general idea of what you are burning. Add in exercise and you will see the calories you expend every day. I would not go much below 500 calories per day of that to lose weight. To lose weight and keep it off you need to take it off SLOWLY. Good luck!
I currently weigh 115 and am 6'0" tall, 48 years old. According to a BMR (basal metabolic rate) calculator I found my BMR is 3,000. I am eating around 2,000 calories a day right now, mostly high fiber, fruit, nuts, and protein. I try and keep the sugar intake to a minimum. I feel great now, but would like to see my old six-packs again. I am doing a couple hundred crunches/stomachs a day, some weight training as well, and am up to running about 5-6 miles per day in about 50 minutes.
You think i should increase my calories to around 2,500? any other suggestions?
You actually seem quite under weight. When I put in your stats in the BMR calculator it says that you will burn 1385 calories just existing. So what you can do to get an accurate assesment of how many calories you are actually burning would be to do a physical activity analysis. That means writing down EVERYTHING you do and how many minutes you do it for, then finding an activity calculator online, putting in your weight and how many minutes you did what activity for, and it will tell you how many calories you burned, say, walking to the store, or standing for five minutes. For sleeping, you use your calculated BMR/minute for however many minutes you slept for. 115 lbs seems very low for six feet tall to me. I would add some calories to your diet (as well as adding more protein) and do some more strength training to add muscle. With more muscle in your body, you will more likely see those abs you'd like because I really doubt you have a lot of fat on you. Also, having more muscle will increase your metabolism and you will have a higher BMR. Let me know how this goes and good luck!
Well, the several calculators I've used all say that ideal weight range is 140-185. Based on my condition earlier in life my ideal weight is actually 185-190. Based on other calculators my amount of calories burned per day ranges from 3,000 to 3,800 . . . each site has different numbers from some reason.
Oh, did you mean you weight 215? So you're trying to lose weight. That would make more sense to me. Let me know if that's correct. Also, are you looking specifically at BMR calculators (those will measure JUST what calories you burn basically being alive). You might be looking at a calculator that takes into account your daily physical activity.
DOH! Yes, I am 215 not 115!!!
The calculators I am using do take into account level of activity, some are very extensive and require me to enter all activities, their type, duration, as well as calorie distribution and measurements. Based on my knowledge of my body they are dfairly accurate, since i need to loose about 20 pounds. These are the hardest ones to lose . . . the first 60 came off like butter . . . wish these last 20 were as easy!
I would try raising your calories for a while and see if it helps. I would also say as you are adding these calories add a higher percentage of protein and then add more strength training to your regimen. This will build muscle and in turn kick up your metabolism, hopefully making it easier and faster for you to lose weight! Good luck!