Eating healthy & exercising but suddenly no results

elvis jones

Hi all,

I've been running for about 6 months now ( down time for a few injuries ) and have dropped from 110KG to 103KG. But in the last 6 weeks i've lost nothing at all. In fact this week i put up a pound.

I'm male, 33 and 5' 9".

I eat healthy ( overall ) and run about 20 miles & cycle 40 miles each week.

I eat my last meal at about 8 and am in bed at 10ish

I have lost some inches but in the last while all is stopping and neither scales or measuring tape are budging.

Any advice or guidence would really help.

My basic days diet is the following

Breakfast

Porridge ( with raisins & pumpkin seeds )

Coffee with 2 sweetner

Morning snack

Small low fat yogurt and and a banana/orange

Lunch

Tomato/ham/tuna/chicken Sambo on brown granary with olive oil spread

Or

homemade veg soup

Or

Tuna, onion, peppers and mayo


Evening snack

Apple/bag of popcorn

Evening meal

Potato veg tuna/chicken/fish

Or

Stirfry with noodles

Or

Vegatable rizotto

Or

Pasta with homemade tomato sauce




I also drink water with sugar free orange during the day to hydrate

mindaugelis

no potato's, no pasta specialy for evening... eat all carbs on the firts part of the day

TommyKnocker

Hi Elvis

• Do you know your maintenance calorie figure?

• Are you still eating a calorie deficit while exercising?

• Can you change up your exercise routine.

• Is all your running/cycling at a steady pace or do you also incorporate speed sessions also?

You need to know how many calories you require each day to maintain your current weight. You need this figure so that you can then create a deficit, which should lead to weight loss. Also as you lose weight, you need to recalculate these figures as at 103KG your maintenance figure will be lower than when you were 110KG. So if you haven't adjusted you calorie intake downwards, then you a like eating at amintenance level for your current weight.

Also your body will adapt to an certain stress after a short time, to you need to regulary change the stresses to keep it changing. So if you have been running 20 miles and cycling 40 miles for a while now, your body may have adapted to this. If you have no access to weights/ are not a gym member, then think about adding some body weight exercises in to your week. Or pick up a kettlebell to mix things up a bit. You will find lots of ideas for both body weight and kettlebell workouts on Youtube.


Best Regards,

M