I see a few issues here. I agree with the poster that said you probably aren't eating enough to support your exercise routine. We are biologically and genetically programmed to slow our metabolisms to prevent starvation. Your body, despite your hard work and intentions, is trying to maintain the status quo. You have to find the sweet spot for exercise and calorie reduction. A good rule of thumb is to create a deficit of about 500 calories a day between diet and exercise. For example, burn 300 calories with exercise and eat 200 fewer calories. That theoretically results in a 1 pound loss per week, although it may be more or less from week to week. The important thing is the trend line is going down.
Also, I'm not sure what your HIIT program is, but doing it six days a week is too much. It is as taxing on the body as strength training and you need adequate recovery time. More is sometimes too much. If you don't allow your body time to recover, it is put in a persistent catabolic state, meaning it is always breaking down. Such stress increases cortisol production, which can lead to weight gain. Cortisol inhibits insulin use and the production of testosterone and human growth hormones. Basically, this hormone keeps your body from rebuilding, which is the response you want from exercise. I would reduce your HIIT training to every other day and not run on the same days you do HIIT.
Also, you haven't mentioned anything about strength training. You should be including that in your workout routine two or three days a week. This could be in place of previous HIIT training. I prefer full-body strength sessions and make sure you use heavy enough weights and continually increase your weight. Fewer reps, heavier weight is what stimulates muscle growth. Lots of reps increases endurance, but doesn't make the best use of your gym time.
You don't need to exercise more, just smarter, keeping in mind that your diet will help you lose weight. Exercise changes your body. And whatever you do, don't start smoking again. Any weight gain is much less of health risk than smoking.
Fitness Minutes: (125,896)
5,916 10/3/13 12:06 P
Coffeequeeen, You have been given some excellent advice. I agree, with as much exercise as you get you may need to up the calories. Also make sure you are checking the fats, proteins and carb ranges. Try to make sure they are in your appropriate ranges. If you haven't seen any improvement in the next few weeks I would make an appointment with your primary Dr. Sometimes with the yo yo dieting it can cause a problem with your thyroid. (That happened to me) Make sure your doctor knows how much and exactly what kind of exercise you do and take a copy of your food log along with you so he or she can see what you eat. Believe me it can't hurt! Good luck with your program!
Fitness Minutes: (213,690)
20,962 10/3/13 11:30 A
Here's what I've learned from my own years of yo yo dieting, it's easy to pack on the weight, but extremely hard to take it off.
Are you eating enough servings of fresh fruit and veggies ? If I were to go back in time and give myself one piece of advice that would help me lose weight, it would be to increase the number of servings of veggies I eat to 6-9 each and every day. So, even if you are eating better than you were, if you're not eating 6-9 servings of fruit/veggies, try increasing that number. that may help.
Also, depending on how many calories you burn when running, 1500-1700 probably isn't enough to fuel your active lifestyle. Let's say you run an hour and burn 500 calories. that means you're only netting 1000-1200 calories for the day. that's not enough to keep an adult woman healthy.
Eating too little and exercising too much can hinder a person's weight loss. You're forcing your body to decide what is more important. Having fuel (calories) to run or having fuel to keep your vital organs functioning. I can assure you that your body doesn't care if you're trying to lose weigh tor not. All your body cares about is having enough calories to keep your heart pumping. So, if you don't take in enough calories, your body isn't going to take from your fat stores to do it. Nope. Your body is going to start slowing down biochemical processes. In short, your body is conserving fat instead of releasing fat.
I know this is going to sound strange, but a person has to eat in order to lose weight.
So, increasing the amount of calories you eat on days you run could help you start to lose again. No one should be on a permanent diet. And if you've been eating 1500-1700 calorie a day for the last nine months and not seeing results... then time to change something.
Fitness Minutes: (39,549)
6,371 10/3/13 11:18 A
Are you using the ranges that Spark recommends? I have mine set up so that the starting range is what I would need if I did no exercise. When I work out and log it, it ups my calorie range because I need to replace what I lost. (The no-exercise range accounts for a calorie deficit already.)
What I'm getting at: perhaps you're not eating enough? I trust the ranges on here; they've helped me lose a ton of weight.
Fitness Minutes: (26,539)
402 10/3/13 11:14 A
Yes, I do measure and track food. I'm usually between 1500-1700 daily. There's, of course, always room for improvement, but I'm generally eating clean. I'm not eating burgers and fries, that's for sure!
I'm not on any birth control, so that's not an issue for me.
And I haven't logged on here in months, my signature stats are from before the gain. I'm at 179 now! :' (
I'm just stumped about this weight I can't get off, ugh. Thanks for your ideas and concern. : )
Your post says you are 5'9 and 159#. What is wrong with that, sounds more like your ideal weight or is the post data wrong?
Fitness Minutes: (213,690)
20,962 10/3/13 10:51 A
Hi, COFFEEQUEEEN !
congratulations on quitting smoking !! That is a huge health benefit. So, why can't you take the weight off ? Are you logging your food choices ? You don't have your food diary posted, so I don't know what you've been eating or how much.
Even if you've been eating spotlessly, if you haven't been mindful of your portions, you won't lose weight. So, you may be eating very healthfully, but you could also be eating more calories than you realize.
The first thing I would encourage you to do is to start logging your food choices if you don't log. If you are logging, how are you measuring your portions ? If you're just eyeballing, once again, you could be eating more than you think. If Americans suffer from anything, they suffer from portion distortion.
I would 1) start logging your food choices if you don't log. 2) buy a food scale to measure out your portions.
Can a person gain weight on a healthy diet and proper portions ? Yes. Not to get TMI, but when you quit smoking did you change your birth control ? If your on any form of BC, the change in hormones can cause women to retain water. I have several friends who changed BC and ended up gaining 5+ pounds. This is not changing anything in their diet or exercise.
That's a possible thought of why you might have gained weight.
However, when someone tells me they've gained weight, but exercise regularly, I ask them what they've been eating and how much. Because when it comes to weight loss or weight gain, what matters most is what we eat. quality matters and so do portion sizes.
Fitness Minutes: (26,539)
402 10/3/13 10:25 A
I quit smoking in January, woo'hoo, but gained about 20 lbs, even with eating clean & working out. Well, it's been 9 months & I just can't get the weight off! I'm running 5k several times a week and doing a HIIT workout program for about 45 minutes 6 days a week. Now I've gained a few more pounds! This is just unbelievable! None of my jeans fit & I'm out shopping for fat pants when I feel like I'm doing everything right! It's so unfair & totally sucks! HELP! What do I do now?
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