Fitness Minutes: (39,981)
2,322 4/23/13 12:58 P
It sounds like your body is basically used to hiking now and you are going to have to shake things up if you want to become more fit. You don't mention doing any strength training or higher intensity exercise. You say the mountain doesn't kick your butt as bad as it used to.
1. go back to counting calories 2. don't assume you're burning as many calories now as you did back when you first started hiking 3. Find another form of cardio to get your heart rate going and work new muscles. Even if that is just adding some running to your hiking routine. 4. Strength training is very important for fat loss. Twice a week. You can look on SP for bodyweight exercises if you don't want to use weights. Building up your muscles will aid your metabolism and burn fat.
SP has articles about how to bust through a plateau, just type "plateau" into the SP search field.
Fitness Minutes: (46,368)
4/23/13 6:55 A
A couple things ...
Have you tried counting calories again? I noticed you wrote "sometimes counted calories" but then stated you eat 1200-1500/day. Perhaps track again to confirm that you are working at a deficit. In addition, would be helpful to ensure you are getting a proper balance too. In my case, I needed more protein and iron in my diet - made a huge difference in how quickly the weight is falling off.
Have you tried to vary your exercise routine or added strength-training? A 70-minute hike sounds awesome but if it's not getting your heart rate up high enough anymore (as your body has become more used to it), it may not be the most effective form of exercise for weight-loss. Can you find a way to shake things up? I know you wrote that you have had a hard time finding another form to stick with.
Body-weight training can easily be done at home. For many of us on here, it has had a big impact (bigger than a number on a scale) for how our clothes fit & how confident we feel in our bodies. Take me as example: I've only lost around 26 lbs but I've dropped down from size 14 jeans to size 8/29s and am close to fitting into a size 6 - getting major baggy butt in my size 8s. I'm still 10 lbs heavier than your current weight and 2 inches shorter, & in my mid-40s with 3 kids (and a belly to prove it!). I do strength-training 3x/wk for about 20-30 mins.
Just some food for thought ...
Fitness Minutes: (4,601)
577 4/23/13 2:45 A
I would say at this stage your goal should be not to lose 'weight' but to lose fat.
Do you Strength Train (heavy weights/low reps)? Take a good hard look at what you eat and see if there's room for improvement in the choices you make.
Maintaining as much muscle as you can will help you maximize burning fat.
Look into ways to keep your metabolism humming: Interval Training The proper balance of Protein/Carbs/Healthy Fats Staying hydrated Try playing with the frequency of your meals.
When you're doing research don't Google 'how do I lose weight' Google 'how do I lose fat'.
I weighed 104# when I got married, but I've learned to be realistic and not pay that much attention to the scale any more. When I track my foods, staying within all the categories--or at least pretty close, plus exercise regularly, which for me is usually 7 days a week, even if that means a walk with my girlfriends some days, I feel healthy. I'll never see 104 again, but I am much more fit now than I was when I was younger & weighed less. And I'm now 62.
Oh -- I didn't know that! My husband coaches high school wrestling. I know he has been frustrated with the scales being used on kids/teenagers and things not being very accurate. Any other tests I can do at home that don't involve joining a gym? I can't imagine there's not more to lose. I was 105 pounds when I got married and 112 before the first kid came along. I have a bit of a stretched out belly and some thighs that jiggle now... I have to be packing on some extra there. :) I have never been able to get myself into running/jogging. Walking is fine, but I definitely don't see results there.
Fitness Minutes: (112,042)
46,222 4/22/13 7:20 P
Just remember that bio-impedence scales have been known to have a good margin of error--by as much as 10% in some cases--and everything from your hydration to wet feet can affect the number.
I think I can probably have access to a scale that tests the body fat too. I don't belong to a gym. I can't imagine that I don't still have some weight to lose. I definitely have some extra thigh and belly area that I am wishing wasn't there. :) I use to be in size 5 pre babies. Four children later, I have gotten up to a size 12. I think I've been closing in on the size 10 since the new year, but I can't imagine that there's not more there to lose. I do realize it would come off slower if you only have 20 pounds to lose than if you have 100 pounds to lose, but I am wishing I could see some slow results anyway. :)
Fitness Minutes: (112,042)
46,222 4/22/13 6:53 P
There comes a point in one's healthy living journey when the number on the scale is not near as important as one's body composition is. In other words, you may want to see if your local gym offers body comp testing (preferably skin calipers by a well trained personal trainer) to see if you even need to lose any more weight.
It could also be that your body that since you're already at a healthy weight for your height, the progress will be much slower.
I started exercising at the beginning of 2013.... serious exercising for me (usually a 70 minute hike 3-5 times a week). I watched what I ate and sometimes counted calories (so I'd have an idea of the calories in the foods I eat most). The first month I lost 6.6 pounds. Eventually, I lost a total of 10 pounds, but a couple of those pounds have come back. I can tell I am in better shape. The mountain doesn't kick my butt nearly as much as it use to. However, I just can't seem to lose any more weight. I feel as if I have a good 15 pounds to go in order to be somewhere near my ideal weight. It's starting to warm up here too, so I am not sure how much longer I will be able to hike (and I haven't found another form of exercise I've been able to stick with yet that does as much good). I am 5'5", right around 140 pounds and try to stick to a diet of healthy food between 1,200-1,500 calories. Any thoughts on what I should be doing differently?