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  1. #1
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    Not losing anymore weight

    Im just fluctuating at 270! So annoying... I cut down on fast food, i use to eat it almost every day for lunch now i pack a 500-600 calorie home made lunch, i only grab something if im in a pinch once a week or once every other week now.

    Biking to and from work burns 1000 calories a day and if i lunch ride its another 400-500. I also fly to work, trying to beat my best time every chance i get.

    I dont know what to do other than eating like a rabbit.

    Im smaller looking for sure... My legs are full strength again from last summer biking. My arms and legs are lean its just this damn mid section.

    Im loosing interest in commuting cause im not seeing the numbers go down on the scale. But i know ill just go back up to 280-290 over winter again....

    Heres the commute the other day... With stops and starts and a big climb, my average pace is decent for a 29er. Smaller more in shape guys have a hard time keeping up with me at that pace.

  2. #2
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    I think you are over estimating the amount of calories you are burning through riding based on the app you are using. I weight about 220lbs and over 10 miles at a similar speed burn closer to 300 rather than 500 on a hilly road route.

    Your fitness seems fine for the distance you are riding but riding off road or on road for longer would burn a lot more calories. Also look at exactly what you are eating / drinking. Cutting out all snacks, sugary drinks and alcohol should have an impact as will not snacking between meals.

    Good luck

  3. #3
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    Are you saying you are biking about 50 minutes per day ? If so, you are doing well.. I went from about 255 to 195 in 2 years... the first 3 months I only lost 5 lbs... So, I kind of understand your frustration... just keep telling yourself you are not trying to diet or lose weight...but change you lifestyle... the weight loss will come... it may take a longer time than you imagined...

    try eating a bit more of good carbs..... and training more... more energy will motivate you more...

    Not saying it will work... but if you haven't already tried this... you may want to give it a shot...
    fat old man ... fueled by Mexican pastries....

  4. #4
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    Ride more, ride harder. Also no idea how your diet looks...perhaps that's the bottleneck. Also, how are your clothes fitting? How do you look in the mirror? Is it possible you are losing fat but gaining muscle causing your weight to stay the same?
    Quote Originally Posted by Psycle151 View Post
    Friggin' coward. Give me a red chiclet instead of debating like a man. You don't deserve your green blocks.

  5. #5
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    Not losing anymore weight

    Quote Originally Posted by Nubster View Post
    Ride more, ride harder. Also no idea how your diet looks...perhaps that's the bottleneck. Also, how are your clothes fitting? How do you look in the mirror? Is it possible you are losing fat but gaining muscle causing your weight to stay the same?
    Yah am getting smaller... Legs are bigger, was at a gym with a trainer a few years ago, then wife got pregnant and i gained some support weight, lol but they are back to the size of when i was training. I have been lifting weights a bit and doing a bunch of push ups with a push up app, was up to 5 sets of pushups that were adding up to 80 every other day.

    I wish i could get over this 270 hump. The thing is, i look 220-230. No one ever believes im 270. Lightest i was working out everyday i was 238 with a 34" waist but i never looked like a body builder just like a fit construction worker.

    Diet may be the issue...

    I try eating 3 500-600 calorie decent meals. I do find i eat snacks with out thinking about it. I think the snaking is whats killing me.... A bag of Swedish berries here and there, thats probably 800 calories a bag or more... The coffee at work is crap, im drinking 2-3 cups with alot of flavored creamer.

    Im going to try to cut the snacks. I did cut the flavored creamer this week, ive been french pressing fresh grind coffee and drinking it with half a tea spoon of sugar i could probably switch to black cause its not bitter piss like the office drip coffee.

    I guess it all adds up and the biking isnt taking it away.

  6. #6
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    Not losing anymore weight

    Quote Originally Posted by MtbAZ44 View Post
    Are you saying you are biking about 50 minutes per day ? If so, you are doing well.. I went from about 255 to 195 in 2 years... the first 3 months I only lost 5 lbs... So, I kind of understand your frustration... just keep telling yourself you are not trying to diet or lose weight...but change you lifestyle... the weight loss will come... it may take a longer time than you imagined...

    try eating a bit more of good carbs..... and training more... more energy will motivate you more...

    Not saying it will work... but if you haven't already tried this... you may want to give it a shot...
    Yah 50-80 minutes just commuting depending on wind.

    Then a 40-50 minute trail lunch ride that is a dirt single track.

  7. #7
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    Not losing anymore weight

    Quote Originally Posted by Kajjal View Post
    I think you are over estimating the amount of calories you are burning through riding based on the app you are using. I weight about 220lbs and over 10 miles at a similar speed burn closer to 300 rather than 500 on a hilly road route.

    Your fitness seems fine for the distance you are riding but riding off road or on road for longer would burn a lot more calories. Also look at exactly what you are eating / drinking. Cutting out all snacks, sugary drinks and alcohol should have an impact as will not snacking between meals.

    Good luck
    Calories are straight from runkeeper based off my weight, age and whatever else on a gps. I do think its off as well, if i take my time cause im sore from the week and take 35 minutes il be way less sweaty and tired but burn 550 calories. If i haul ass ,fresh on a monday and make it in 27 minutes its less calories like 450-480 even tho im soaked and huffing and puffing.

  8. #8
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    Not losing anymore weight

    Was doing reading. Im probably at a platue cause my body metabolism has adjusted to the consistent biking.

    Also i sleep like crap. Get to sleep at 1-2 am and wake up at 6:30am all week.


    I just checked my fitness pal and i was 285 in january... So i am down 15 lbs in 3 months of biking.... I guess i shouldn't give up.


    Cut the sugar. More sleep. More weight lifting.

  9. #9
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    Fighting a similar battle, well actually same including the weight. Its a pain.

    Did some talking with a trainer. Snacking isn't bad its what u snack on. Secondly is eating less each meal eating much more often. What u eat for breakfast can make or break ur day. Have to eat enough and eat right. I'm down just shy of 100lbs over 2 yrs, sitting at 270ish now been fighting it for 3 months but work and work injury hasn't helped. Lack of time to ride and exercise as much as I need. And eating habits started to slacken.

    Stay far away from processed carbs (white bread, sugar etc) if at all humanly possible. The time it take to grab junk fast food u can hit a small store and grab something better for you. Eat 5-6 times a day. Split your lunch up throughout ur work day. Then same concept with dinner and breakfast. Eat half right away other half a couple hours later.

    And get freaking sleep!!! Lack of sleep puts ur body into a kind of survival mode and digestion becomes horrible. Another thing im having to correct again, sleep or lack of for that matter.

    Final thing, muscle weighs more than fat so ur appearance will show fat loss more than the scale. If ur set on loosing weight mainly, exercise accordingly, dont train to gain strength as u gain muscle mass, thus weight loss on the scale is far slower.
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  10. #10
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    Totally agree with tigris! 5 or so smaller meals will keep you from feeling hungry (no more absent-minded snacking) and keep your metabolism up (burning fat).

  11. #11
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    Quote Originally Posted by Bradym77 View Post
    5 or so smaller meals keep your metabolism up (burning fat).
    Not true. This is a myth. Not saying it's a bad thing to do, but multiple small meals throughout the day does nothing to increase you metabolism. You can spread out all your calories through out the day or cram them into a small window of time...your metabolism won't be affected either way.

    I'd suggest looking into intermittent fasting as well. It's easy to do and has really helped me loss my weight that I lost last year.
    Quote Originally Posted by Psycle151 View Post
    Friggin' coward. Give me a red chiclet instead of debating like a man. You don't deserve your green blocks.

  12. #12
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    I lost 42 lbs in a very short amount of time. Then gained 8 back. I was devastated until my lovely bride explained about muscle weight vs fat weight. My clothes feel all weird... my shorts are falling down, my shirts are very loose in the stomach area, but tighter around the chest... I have been hitting the Y for upper body work outs/swimming and I am biking about 35 - 55 miles a week.

    It's in there man... The weight loss will come.

  13. #13
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    Very common to plateau. Need to mix up diet and exercise and get stingy on the snacks.

    From what I've read, it's usually recommended to eat like a king for breakfast, like a queen for lunch, and like a pauper for supper. I've found that for myself, once I start eating, it's tough to stop. So, I did a small breakfast, small but more savory lunch and larger but all fruit/yogurt/water supper. I had a very boring diet, but it was balanced and calorie controlled (which is tough to do if you do a little freestyle dieting). You will be hungry. It will hurt. That's why it's tough.
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  14. #14
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    Lots of fruit. Unsweetened tea or water. Granola type energy bars for a snack. Look for the ones without high fructose corn syrup.
    One smaller than normal serving of dinner.
    Fruit/yogurt for dessert. Not the sweetened fancy yogurt. Eat the plain kind & add your fruit to it.
    Sweat is fat crying. Try the Hasfit videos on you tube. Cozak has a ton of them. Mix them up & concentrate on your core to get rid of the love handles.
    Nuts & fruit are your friends. Fuel up/hydrate for workouts & rides before you exercise.

  15. #15
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    i've been using myfitnesspal to track calories I'm consuming, what percentage of my calories are fat vs carbs vs protein, etc. You can get pretty nitty gritty with it and look exactly how much macro and micro nutrients you're consuming and the app is free. I paired it to my strava account and it crunches calories burned into the app to give me net losses and gains.

    Ive stuck with it for a month now and lost about 5 lbs. My next step is to use a heart rate monitor with strava to get a more accurate idea of how many calories I'm burning and to train better. I want longevity and not burn out like the brightest stars...

    I went from 230 when I got out of college down to 175 about two years ago, had an acute injury to my knee from crossfit and am back hovering around 200. Cycling has been the best thing for my knee but I think cross training is really important to get over the plateu. Swimming is great and low impact on joints for bigger dudes

    It could be interesting for you if you want to really see your progress: go in one of those dunk tanks to measure your BMI and figure out body fat percentages. Hydro static Body Fat Testing
    Than go back and do it again in 6 months with your diet and exercise changes and see how much you've changed. as others have already said muscle weighs more than fat and if your body composition is truly changing that's one of the better ways to measure it. Good luck!

  16. #16
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    Greetings.

    I am in the same boat, having lost 130 lbs over the last 3 years following the paleo lifestyle. I wont try to push paleo except to say that it works well for me. However if you have fat to loose you may consider a lot of other things.

    How is your sleep? are you getting 8 or 9 hours solid a night ? Nothing kills fat loss like bad or misaligned sleep. 10 pm to 6 am is better than 12 am to 8 am as it is a more natural way for humans to sleep. 9 pm to 6 am is better still but find the rhythm that works for you.

    You say you eat 3500 is cal a day, but what kinds of calories and at what times in the day? Are you eating for max nutritional density or what tastes good? How often do you eat a day? When do you eat most of your carbs? I suspect that you still believe that a calorie is a calorie and that calories in vs calories out defines weight loss which I fear is not true nor a very good way to live stress free. Counting calories becomes a crazy making way of life for me and never worked. If CICO actually worked then 1200 cal a day of carbs would have the same effect as 1200 cal of fat on your fat loss efforts which it does not.

    After fasting all night your body is more efficient at using fats stored in you than at any other time of the day so as soon as you eat something carb heavy in the morning you stop using stored fats and switch to sugar burning as the insulin kicks in so having a fats and protein breakfast will keep you in fat using mode longer during the day. Save your carbs for dinner. Also a fat and protein heavy breakfast will keep you full and satiated till lunch better than carbs and coffee.

    Also doing your morning commute before you eat will ramp up your system and burn more fat as it is the only source of energy for the effort. This effect will last all day as long as you dont kill it with carbs.

    The coffee creamers are really crap, avoid them like the plague and if you need something in your brew, real cream or coconut milk is my go to. I keep a can in the fridge. Or better yet go look up bulletproof coffee.

    It is well established that moving your carbs to dinner will aid endurance performance and fat loss and you dont really have to go low carb either but it will help fat loss. This is not to say zero carbs by any measure so dont think you cant have any. If you want to understand why then this guy is a pretty good read. Index (Start Here)

    Stress also needs to be controlled as stress causes cortisol and cortisol causes a huge jump of insulin to supply energy and stress comes in many forms including too much cardio work and bills and not enough sleep and a boss on your back and not enough sleep and malnutrition and not enough sleep and sometimes not enough sleep.

    Hope this helps or at least gives you something to chew on.

  17. #17
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    Desert dude diet. Don't laugh. Try it. http://forum.slowtwitch.com/gforum.cgi?post=1192183

  18. #18
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    Young guys, don't sweat losing weight too much.
    As you get older, you automatically lose weight. At 62, I just don't wanna eat as much...no matter how good the food tastes. Too much food makes me sick.
    Enjoy yourself and don't worry too much.
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  19. #19
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    Re: Not losing anymore weight

    Quote Originally Posted by zarr View Post
    Young guys, don't sweat losing weight too much.
    As you get older, you automatically lose weight. At 62, I just don't wanna eat as much...no matter how good the food tastes. Too much food makes me sick.
    Enjoy yourself and don't worry too much.
    -Z
    What kind of advice is this? Don't bother trying to achieve a healthy weight when young because it'll come off by itself when you hit 60? How about the 40 years in between?

    I lost 40 pounds in my 30's and I'm extremely glad that I did. It was absolutely worth it. I wasn't easy and I tried several things that failed. But I finally figured out what works for me and embraced it. I succeeded and it was very rewarding.

    I became a competitive runner and cyclist, and look and feel much better. Why would you discourage people from trying to go down this path?

  20. #20
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    You also tend to lose a lot of weight when you die but who wants to wait until then. Not worrying about what you eat when younger and you might not make to to older. Besides...I see a LOT of very big older people. IMO....lose weight and maintain when younger because if you carry a lot of weight in to your later years, it's much harder to lose it. I'm not exactly young young at 38 but last year I dropped 80 pounds and even though I've put back on a little of it...it was the best thing I've done for myself. I'm working on dropping more weight now trying to get rid of another 40 by end of the year with the ultimate goal of getting down to 200 pounds (255 right now starting at 320).
    Quote Originally Posted by Psycle151 View Post
    Friggin' coward. Give me a red chiclet instead of debating like a man. You don't deserve your green blocks.

  21. #21
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    just don't drive yourself nutz trying to lose weight is what i'm sayin'.
    if you exercise and make good food choices, get plenty of rest...
    well...
    just don't push yourself too much is what i'm trying to say.
    take care.
    -z
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  22. #22
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    No idea what it's like to be the OPs weight, but have had a few friends up there who started biking with me and diet was the key. They lost weight with the new exercise regime, but until they adjusted their diets and really made the effort there they got to a point the couldn't go below. If you are at all drinking any for of soft drink/soda, cut them out completely, especially if it's the diet ones, they're actually worse than most normal ones.

    The 5-6 meals a day idea is not for your metabolism to get faster, but to feed it more often so it only has what it needs to work with and nothing if much else to store away as fat, AND it will in no way, shape or form get the idea you are starving itself and so start to store fat as an emergency backup.

    Also, how much water do you drink a day? If you don't drink at least 3-4 litres a day, then you're not drinking enough, not nearly. Your body needs water to function properly, to properly digest it's food and break it down, we are like the planet almost 70% water. Oh and the amount is just without exercise, if you're exercising you should be drinking at least 20oz an hour.

    As others eluded to, your sleep or lack thereof is absolutely not helping, you need to get good rest for the body to heal itself from the days activities. Without good sleep you will have it a lot harder, so try to get to sleep before 10pm and get a good minimum 8 hours.

    Also, your rides are actually very short and short intense workouts do not burn fat as well as medium intensity, longer rides in the 2+ hour range - remember that once your body burns through it's glycogen stores, if you are really pushing it hard for short efforts, muscles is easier to convert to energy than fat. I'd suggest you look at adding at least one long 3 hour ride on weekends and if possible one at least 2 hour ride during the week.
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  23. #23
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    Re: Not losing anymore weight

    A pound is a pound is a pound.
    A pound of fat is a pound.
    A pound of muscle is a pound.
    A pound of fat is the same as a pound of muscle.

    Muscle is dense, that is the difference.

    So if your scale reads the same, pay attention to how you look, how clothes fit, etc. That is a better indicator of fat (weight) loss.

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  24. #24
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    I would recommend you focus on your carb intake and not worry so much about calories. I have lost 45lbs since May just eating 100g of carbs or less a day, drinking lots of water and getting good sleep. I just recently started adding in more exercise. I have also been focusing on my glucose levels tryign to keep those nice and steady around 80-90. I have noticed if they are higher I don't loose any weight.

  25. #25
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    I am smaller than you (240...) but pretty much in the same boat in that original relative "ease" of losing weight has worn out... One piece of advice I was given from posting my journey in this matter led me to develop the mantra "is it worth it?" To some degree, we all know if we should/shouldn't be eating something before we put it in our mouth... I've gotten away from it a little lately (crazy busy, but that's a different story...) but I can tell you, that sense of pride/accomplishment/control I get when I talk myself out of something and make a better choice is addicting and can really snowball into better decisions....
    It's the epitome of irony that I ride an Airborne...

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