Increase in body fat %, if correctly monitored, means you have more caloric intake than caloric burn.
It is not difficult to drift away without knowing a little bit every day even when you are working out, and even when you are actually measuring everything you eat and calculating your caloric intake right.
Why? If you have been doing the same activities at the same intensity, your body gets efficient at those activities over time, and it burns less and less every time you work out.
So, what I would do if I were you is:
1. Make sure you know your caloric intake as accurately as possible. 2. Change the intensity of your workouts. Decrease the amount of sets in your strength training without decreasing the total number of reps, or decrease the resting time between your sets. I still wear my HRM and strap (although I know that HRM can't tell the calories burned in strength workouts) just to see how my heart rate is varying while lifting weights, because I neither want it to drop too much, nor I want it to be too high. Also Instead of steady, long duration cardio, take up high intensity interval training.
I think these two actions will get you start losing body fat again.
Edited by: MPLANE37 at: 8/9/2013 (22:22)
``Don't break the chain." -Jerry Seinfeld ``Moments of silence are part of the music." -Anonymous
Body Fat %: 23.7
Fitness Minutes: (47,545)
8/9/13 5:22 P
I agree with some of the other posters. I used to teach Zumba 6 days a week and I dropped weight like crazy and I ate close to 2000 or more calories a day. I quit teaching as much and I kept eating the same amount and 60 pounds later.... you get the picture.
I am a picky eater as well. I have decided I don't like fruit. I have no use for it. I might eat a banana on occassion, but that's about it. I do like lettuce so I eat a lot of salads, and a few other veggies that I like.
I eat a lot of meat, chicken, beef, pork and turkey, occassionally fish, but I pair it with a veggie and some kind of whole grain.
Take a good look at your calorie intake for a week to really see what you are eating. Every bite, every lick, every anything that goes in your mouth, track it.
If you are gaining weight at those kinds of activity levels, it is almost certainly because you are eating more than you think you are.
Common ways this can happen include: * mis-estimating portion sizes * not accounting for sauces and condiments on food * calories from beverages * not acounting for every lick, bite and taste
I agree with the suggestion of busting out the food scales and measuring EVERYTHING you eat for a week or two. The nutrion labels on food can also provide useful info on this. You don't have to always do this - just a week or two can be extremely educational about where your calories are coming from.
The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.
You are running 4-6 miles a day, seven days a week. 1500-2000 calories is nowhere near enough. I'm 5'1 and 135 pounds...and I eat 2000 calories a day.
Your body is no longer losing weight, because it thinks you're starving to death, and it's trying to save your life. Be sure to account for the calories you're burning on your trackers. It will automatically tell you how much you should increase your caloric intake.
current weight: 141.0
Fitness Minutes: (14,252)
9,646 8/8/13 8:48 P
If you are gaining weight, most likely you are eating too much. There are a few other factors, but as much as you're exercising, you're either retaining water, or eating more than you are burning.
I would suggest tracking accurately; not guessing, actually breaking out the measuring cups and scales, and knowing to the gram and ounce what you're eating. Pickiness can be gotten around; it's not so much what you eat, as how much (although quality matters!)
Heather Writer, mother, wife, and breadwinner. I love to run, but running doesn't love me, so I'm switching to my low-impact bike.
Well I am an extremely picky eater. Did not know until my daughter was diagnosed with autism that I also an very autistic. Not a bad thing I am just a little odd at times, to the point some days I frustrate my wife. She is more patient about my habits including food and myself now she understands why I am the way I am.
Food is one thing I just cannot get myself to eat. People see a tomato and I see slime. For 36 yrs I have not been able to overcome it. I cannot stand the texture and in most cases the taste of fruits and veggies. I eat a ton of protein and protein shakes along with lower carbs. I do eat some fast food off and on, but always keep at the 1500 - 2000 that I Sparkpeople recommends.
I lost 100lbs in 2009 on Weightwatchers eating just like I do now and even when I use Sparkpeople I have lost weight eating the same foods. I can tune out hunger personally and eat almost nothing if I needed to. This I know is not good, and some days I have to force myself to eat food. I do not know what else to do in terms of eating. Food really is not my thing. The positive is that I can still pass my Army PT test with a decent score. The weight however I cannot pass at this size.
Fitness Minutes: (210,610)
8/8/13 3:20 P
Hey, Jeremy ! You're giving us lots of information about your exercise routine, but nothing about what you've been eating. When it comes to weight loss or even weight gain, what matters most is what we eat. Good nutrition is what takes the weight off and keeps it off. Exercise is what keeps our bodies fit.
Could you tell us a bit about your eating habits ? Do you know how many calories you eat per day ? Perhaps the reason you're not losing is because you're not eating enough. I know this is going to sound strange, but a person has to eat in order to lose weight. It could be that you're not eating enough to sustain the amount of exercise you do. So, if you're eating too little, you may need to eat more on days you do increased workouts.
What sorts of foods are you eating ? Do you eat 6-9 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 eat 6-9 servings of fresh fruit and veggies. Increasing the amount of veggies I eat really did help me lose.
While it's true that most Americans eat too much and need to eat less, the problem is that they are eating too much of the wrong food and not enough of the right food. Quality of the food you eat really does make a difference not only to your health, but your waistline too. So, are you eating high quality nutrient dense foods ? Do you watch your portion sizes ?
When someone asks me why they aren't losing weight, I ask them questions about what they've been eating and how much.
So, the more you can tell us, the better we can help answer your questions.
Fitness Minutes: (5,346)
8/8/13 3:00 P
I do not know what exactly is going on and have been trying to figure it out. I was all the way down to 195 and 17% body fat in April of this year. I was running nearly 4 - 6 miles a day 7 days a week along with cycling and weights. Then it happened I stopped losing weight. No matter what I did I could not drop a pound this went on for a month. I then hurt my foot from running and was not able to run for two weeks.
I kept trying to exercise, but the lack of heavy cardio made it tough to keep the weight from creeping up. I hit 200 at the end of May. It starting becoming harder to exercise and eventually now I am at 210 and 23% body fat. I have been working out fairly solid and cut my calories according to spark people. Worked before why not again. It has been over a month and I still have not dropped a single pound. As a matter of fact I have gained two lbs more. I am getting really frustrated at this point.
I am holding steady between 210 and 212 and cannot seem to shake it. I am running nearly two miles every other day and some weeks daily, depends on the knees and the humidity what I can tolerate. I need some suggestions. I have a 38 inch waist up from 34 inch waist and I am 5 ft 11 and 36 yrs old. I have to get the weight down as I am in the National Guard.
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