Clydesdales/Athenas (200+ lb / 91+ kg) - Weightloss Wall

I started riding a lot this year and have dropped from 260 to 220 since last summer but have been sitting at 220 for the last couple months despite riding 300-400 miles/month and a relatively consistent 2200 calorie diet.

Anyone else hit the wall and have some ideas to get through it?

Add anaerobic workouts...Hit the weights, build some upper body strength, while ur at it, work on your core as well.

Also, re-examine your ride. If its no longer challenging, start setting some goals. Add some intervals to your ride, hill repeats, etc.

I ranned into the same problem at 250, and it wasn't until I changed my exercise routines, that I started losing again. Body was getting too efficient with my old routines, needed to change it up.

Also, while ur at it, make sure you mess up your diet once a week, lest your body get too used to ur diet.

Yeah, I plateaued at about the same point. Now it's at 208 - 210. My breakthrough trick has been HIIT (High Intensity Interval Training) and calorie reduction. Even if it's just for a few days, drop the calories well below where you need to be, then bring yourself back up to a slightly lower level than previous. It kick-starts you past that drop point, and then your body gets the increased amount back after a couple days and goes "Oh yeah, this is better!" even though it's less than before.
"Ha ha, stomach/brain! Fooled you!"

Weight loss is completely about calories in vs calories out and 2200 calories isn't that large of a deficit for a 220 pound individual. Try 2000 and see how that works for you.

Look up anything from Tony Horton. His new big rocks. He believes that by confusing your body will help drop weight.

Weight loss is completely about calories in vs calories out and 2200 calories isn't that large of a deficit for a 220 pound individual. Try 2000 and see how that works for you.

No it isn't, I've been eating 2800-2900 calories a day. It's more about what you eat. And before you say it, no, I'm not riding massive miles. Hell I'm barely working out at all.

It's absolutely NOT more about what you eat. It's 100% calories in vs calories out. If your body burns 2800 calories a day and you eat 3000 calories of healthy food you will not lose weight, if you'd eaten 2300 calories of McDonalds you would have lost weight. It's about being in a caloric deficit. This is simple stuff. And good for you being able to lose weight at 2800-2900 calories, yes that's possible for some people but it's obviously NOT possible for the OP because it's not working at 2200 calories.

It's absolutely NOT more about what you eat. It's 100% calories in vs calories out. If your body burns 2800 calories a day and you eat 3000 calories of healthy food you will not lose weight, if you'd eaten 2300 calories of McDonalds you would have lost weight. It's about being in a caloric deficit. This is simple stuff. And good for you being able to lose weight at 2800-2900 calories, yes that's possible for some people but it's obviously NOT possible for the OP because it's not working at 2200 calories.

so i guess things like salt, sugar, saturated fat and the like don't influence weight loss?

i really think 'calories in calories out' is a good guideline, but it's just stupid to think that it's all there is to it.

so i guess things like salt, sugar, saturated fat and the like do nothing for weight loss?

Nope...they're simply a transport for calories aside from salt (sodium). Watch the movie "Fathead". The guy basically does the opposite of the guy who ate fast food for 30 days and gained 40 pounds...he eats all fast food and loses weight, even his doctor can't believe how much better his blood work is after the fast food diet. He simply counts calories and burns more than he eats (he does exercise some as well)

I started riding a lot this year and have dropped from 260 to 220 since last summer but have been sitting at 220 for the last couple months despite riding 300-400 miles/month and a relatively consistent 2200 calorie diet.

Anyone else hit the wall and have some ideas to get through it?

Food journal (If not doing it already, which you may, seeing as you gave a calorie count). Reducing calories, or increasing aerobic exercise is about the only way to do it.

From the FATHEAD movie website: "Comedian (and former health writer) Tom Naughton replies to the blame-McDonald’s crowd by losing weight on a fat-laden fast-food diet while demonstrating that nearly everything we’ve been told about obesity and healthy eating is wrong. " SOURCE: http://www.fathead-movie.com/index.php/about/

so we're trusting a person who's most impressive credentials are "former health writer"!? Why do americans resist the science? Do you know what scientists do all their lives, with ALL their time? SCIENCE. they know what they're talking about, why would you jump on the wagon with some kook who's financial success depends heavily on being attention-getting and controversial? What does the CDC have to gain from encouraging people to eat healthy? NOTHING. They're some of the best scientists in the world focusing entirely on improving health! But you'd prefer to believe a comedian? That IS comical, I'll give you that. Listen to the science, not the idiot selling a bridge.

To a point it is calorie in minus calories out (breathing, walking from couch to frig to . . . read being alive) but it also requires exercise of some form. That said; I plateaued at 220 the last time I tried to lose weight (20 years back) this time I plateaued at my current weight of 183. Some of it is allowing out body to adjust to the new you. I am currently 28-33% fat (do not want to know what I was a 107 pounds ago!!) Which means I need to lose 13-14 to be at 78% lean body mass. My theory is that when one gets in the 20 lbs to lose the body begins to want to keep the spare +/-20 lbs, with the attitude of "Well, we may just have a famine and the thin folks die first!" Therefore the last 20 is the battle. As to how to "break thorugh the wall" I am working on the "Don't give up; keep trying" mindset. I have for the last two year monitored my intake of food and exercise. I have change what and how I eat. Till the heatwave of this past summer I walked 2-4 mile winter and 6-8 miles a day the rest of the year (having built to that over the first year or so). I now ride 15-25 miles a day instead of walk. So; maybe change your intake; your exercise or wait your body out!?!

so i guess things like salt, sugar, saturated fat and the like don't influence weight loss?

i really think 'calories in calories out' is a good guideline, but it's just stupid to think that it's all there is to it.

I agree with you. And for the most part, with Gary Taubes, who is not a scientist but a journalist that has done a fine job of reviewing the state of the research on high and low carb diets. Appetite can be moderated or stimulated by what you eat. Have a few sugar lows and you will be driven to eat.

Hormones, specifically insulin, will have a big impact on your weight and appetite. Ask insulin dependent diabetics about how insulin makes them gain fat and how if a type 1 diabetic doesn't take insulin their weight will fall. I believe the research to be pretty clear that too much carbohydrate in your diet increases insulin and results in fat gain. The question is how much is too much and how much does that vary among different people.

Another point is that our bodies are adaptable. If you make a small change in calorie intake research shows it will unlikely effect your weight. You adjust to the change in calories by adjusting the calories out. In day to day life most people don't go around with calorie counters.

I've lost 25 lbs in the last 6 weeks. What really helped was the website www.FitClick.com (http://www.FitClick.com). Lets me track exactly what I eat with the nutritional values (& calories), subtracts calories from exercise and BMR. If I exceed my goals I know it. I suspect you are eating a lot more than the 2200 calories you think you're eating. I was guilty of that and being able to keep an accurate record really opened my eyes. The site is free, easy to use (once you get the hang of it) and content rich. I try to follow Gary Taubes advice - it works for me.

Like others have said, it helps to splurge every now and then and have more variety in your workouts.

Torelli Ti
<a href="http://www.TickerFactory.com/weight-loss/wtqxME7/">
<img border="0" src="http://tickers.TickerFactory.com/ezt/t/wtqxME7/s-weight.png"></a>

:popcorn:

It's absolutely NOT more about what you eat. It's 100% calories in vs calories out. If your body burns 2800 calories a day and you eat 3000 calories of healthy food you will not lose weight, if you'd eaten 2300 calories of McDonalds you would have lost weight. It's about being in a caloric deficit. This is simple stuff. And good for you being able to lose weight at 2800-2900 calories, yes that's possible for some people but it's obviously NOT possible for the OP because it's not working at 2200 calories.

Wrong, if you eat 2200 calories of the wrong kinds of foods you will not loose weight. That's the same reason people who get large can maintain their weight at relatively little caloric intake.

Bigziff, Since you brought up Fathead, lets delve a little deeper into that. One of the first things he talked about was how calories in/calories out doesn't work for most people. Yes, he ate fast food for 28 days but I guess you missed the part about paying attention to what he was eating and tried to keep his protein intake up and his Carb intake down... you know, most of the movie.

Yes calorie in/out is part of it, but its much more than "simply" that. It's significantly more about eating right. I won't go into that because I'm sure you and I will disagree there too.

so we're trusting a person who's most impressive credentials are "former health writer"!?

How about watching the movie before you judge it? Sometimes things surprise us!

Bigziff, Since you brought up Fathead, lets delve a little deeper into that. One of the first things he talked about was how calories in/calories out doesn't work for most people. Yes, he ate fast food for 28 days but I guess you missed the part about paying attention to what he was eating and tried to keep his protein intake up and his Carb intake down... you know, most of the movie.
.

It's true! He does explain this, but I was hoping some here might watch the movie and learn something for themselves. Point is, if you pay attention to what you eat and follow some simple guide lines, you'll lose weight.

Thanks for pointing that out, though. It is important.

From the FATHEAD movie website: "Comedian (and former health writer) Tom Naughton replies to the blame-McDonald’s crowd by losing weight on a fat-laden fast-food diet while demonstrating that nearly everything we’ve been told about obesity and healthy eating is wrong. " SOURCE: http://www.fathead-movie.com/index.php/about/

so we're trusting a person who's most impressive credentials are "former health writer"!? Why do americans resist the science? Do you know what scientists do all their lives, with ALL their time? SCIENCE. they know what they're talking about, why would you jump on the wagon with some kook who's financial success depends heavily on being attention-getting and controversial? What does the CDC have to gain from encouraging people to eat healthy? NOTHING. They're some of the best scientists in the world focusing entirely on improving health! But you'd prefer to believe a comedian? That IS comical, I'll give you that. Listen to the science, not the idiot selling a bridge.

Actually the CDC has a lot to loose. They are largely government funded so they tend to produce results that will continue their funding.

so i guess things like salt, sugar, saturated fat and the like don't influence weight loss?

i really think 'calories in calories out' is a good guideline, but it's just stupid to think that it's all there is to it.

Sugar and Saturated fat are calories, so they do influence weight loss.

Salt has no caloric value, but causes you to retain water, which can cause a fluctuation of about +-10 pounds depending on your current electrolyte levels.

My doctor says that "weight is the worst way to measure how much you weigh". It sounds counter-intuitive but it is. Many times when we don't lose weight it's because we are gaining muscle... which is a good thing.

I am currently at a plateau and it's annoying, which is why I just ordered a bathroom scale that measures body fat as well as weight. I'm interested in seeing if I truly am losing fat while remaining the same weight. Hopefully it'll come soon and I'll be able to report what's going on with my body.

I suspect you are eating a lot more than the 2200 calories you think you're eating.

It's also possible that he's over-estimating the number of calories being burned during exercise. It's pretty easy to keep a food journal, weigh your food, and have a reasonable idea of how many calories you're eating. In terms of estimating how many calories are burned during a ride, most of the things I've tried (HR monitor, Garmin Edge, website, cardio machines at the gym, etc) are just wildly inaccurate. After acquiring a PowerTap power meter, I was surprised at just how few calories you burn during an hour of cycling...

In terms of getting past a plateau, the best thing I've found is to take a week or two off. That doesn't mean go crazy and eat everything in sight! Eat reasonable amounts of food, maybe indulge a little bit, and do a few easy rides. For me, a little time away from the bike+diet is often a good way to kick-start results when I come back to it.

I ranned into the same problem at 250, and it wasn't until I changed my exercise routines, that I started losing again. Body was getting too efficient with my old routines, needed to change it up.



While I feel it is important to monitor your caloric intake vs expenditure, I also agree 100% with kenoshi. I hit the wall at about 230 and was stuck there for a month or so. I added CrossFit and Tabada routines to my workout and the weight is coming off pretty quickly AND I am gaining strength. Check into these routines.

CrossFit can be time consuming ( anywhere from 90 seconds to over 2 hours) and some of the routines are downright sadistic but it gets some serious results.

Tabada is cool if you are really busy because you can do a whole routine in 4 minutes. String 5 or 6 exercises together and you will get an excellent workout in less than half an hour.

Wrong, if you eat 2200 calories of the wrong kinds of foods you will not loose weight. That's the same reason people who get large can maintain their weight at relatively little caloric intake.

Bigziff, Since you brought up Fathead, lets delve a little deeper into that. One of the first things he talked about was how calories in/calories out doesn't work for most people. Yes, he ate fast food for 28 days but I guess you missed the part about paying attention to what he was eating and tried to keep his protein intake up and his Carb intake down... you know, most of the movie.

Yes calorie in/out is part of it, but its much more than "simply" that. It's significantly more about eating right. I won't go into that because I'm sure you and I will disagree there too.

You are brainwashed. Sad times :(

Right now I track all my nutrition and workouts with dailyburn. It says my caloric goal (when not doing any exercise) is to eat 2200. I eat 2200 and bike at least an hour a day. I guess I need to try to mix it up with some strength training.

Right now I track all my nutrition and workouts with dailyburn. It says my caloric goal (when not doing any exercise) is to eat 2200. I eat 2200 and bike at least an hour a day. I guess I need to try to mix it up with some strength training.
Adding some resistance training to your routine will definitely help because it will allow you to burn more calories (because of the added work). Something you need to keep in mind is that not everyone is the same so a lot of these apps, widgets, etc that help you log your calories and suggest a daily caloric value for you are not as tailored as we'd all like them to be. If you're not losing weight just try shaving some calories off your daily intake a little at a time and see if that kickstarts your weight loss again.

Good luck to you in your journey!

I started at 338lbs, I am now 200lbs and I have not been able to drop below that in 7 months. I am peddling almost 100 miles a week with a lot of hills. I think as fall comes I am going to go to the gym more and lift to see if that helps. I only need 1/2lb to beet 200. ECB1

I started at 338lbs, I am now 200lbs and I have not been able to drop below that in 7 months. I am peddling almost 100 miles a week with a lot of hills. I think as fall comes I am going to go to the gym more and lift to see if that helps. I only need 1/2lb to beet 200. ECB1

If you aren't satisfied with your current weight the easiest way to take it off is to reduce your calories.

Adding some resistance training to your routine will definitely help because it will allow you to burn more calories (because of the added work).

FWIW, I've never found resistance training to be any help when trying to lose weight. For me, the only thing that work are: 1) eat less, and 2) do more cardiovascular exercise. That combo is all I've ever needed to be successful at weight loss...

FWIW, I've never found resistance training to be any help when trying to lose weight. For me, the only thing that work are: 1) eat less, and 2) do more cardiovascular exercise. That combo is all I've ever needed to be successful at weight loss...
That's why I added "because of the added work" in parenthesis. :p Because if the OP lifts in addition to cycling they will burn even more calories. Losing weight is a simple concept, you eat less calories than your body uses over time. You do this by either eating less or moving more. I'm not suggesting that weight lifting is somehow going to help more than cardio, rather that it is just another avenue to expend calories.

Although weight lifting will help you look better once you do shave off the fat. But in terms of simply losing weight it is not a magic bullet.

We need to keep in mind that we are each an experiment with population of one.

What works for you may or may not work for me. I have lost weight since I started riding - a lot of it due to poor fitness's contribution to the calorie deficit (had to work harder early on), and most of it due to a change in diet.

I emphasize protein in the diet, and avoid most carbs. The only carbs I allow myself in general are complex carbs, and very little at that except when on a ride or refueling immediately thereafter.

This approach has resulted in loss from 235 pounds when I got the bike to 209 now, with lots of business travel in between (try traveling and losing weight...). My LDL has dropped to the normal range, HDL has skyrocketed, with total blood fats down. Triglycerides well below the recommended level. Blood sugars low. This result after eight weeks on the low carb diet.

About calories in and calories out: Rode a century. Hydrated well, in that I had to pee after we were done. Ate proper during the ride (about one 100 cal shot every 45 mins, tho I did grab a handful of oreos at one rest stop). Was a moderately tough ride, had some noteable climbing. Rode Sunday, by Tuesday my weight was up 4 pounds! Body adjusting to the stress, replentishing glycogen stores, etc - and, my diet had not changed 4 pounds worth. So I would say that in this micro experiment, we can see one instance where calories in / calories out calculations don't necessarily hold.

Plateaus are frustrating, but for me I find changing it up works best. Maybe a relaxation for a bit on the diet, usually need to add some intensity to the workouts. But I have found WHAT I eat seems to be more important that how much, within reason.

WOW - What a wealth of information - I have been at about the same weight for the past 3 months with really close calculations of calories and protein - What is not figured into the weight Loss/Burn tables is just how well you are feeling - Remember that when you are at that plateau - The fat is still moving around - It changes places - Take a good look in the mirror with a picture of you 6 months ago and you will see what I mean - You are doing great - If you are stronger than you were last year its OK to take your time...

I know - Instantaneous gratification takes to long...

About calories in and calories out: Rode a century. Hydrated well, in that I had to pee after we were done. Ate proper during the ride (about one 100 cal shot every 45 mins, tho I did grab a handful of oreos at one rest stop). Was a moderately tough ride, had some noteable climbing. Rode Sunday, by Tuesday my weight was up 4 pounds! Body adjusting to the stress, replentishing glycogen stores, etc - and, my diet had not changed 4 pounds worth. So I would say that in this micro experiment, we can see one instance where calories in / calories out calculations don't necessarily hold.

I'm not sure this really proves anything... A 4lb gain in a matter of days sure sounds like an increase in "water weight" to me. When did you weight yourself? Immediately after the century, when you were almost certainly dehydrated to some degree? Lots of other variables to consider: did you verify your calorie burn during the century with a power meter? Did you celebrate your century success with a few slices of pizza, a couple of hamburgers, or a steak? The law of conservation of mass suggests that your 4lbs didn't just materialize out of thin air!

Actually the CDC has a lot to loose. They are largely government funded so they tend to produce results that will continue their funding.

The CDC is a federal agency. They are not government funded, the CDC is a part of the government. Their biggest danger is funding cuts (and they are chronically underfunded) due to anti-health and anti-science attitudes in Congress, mostly in the know-nothing wing of the GOP.

Lol I love how people say only calorie matters.

Sure you can eat 2800 calories of junk food if you want. Go ahead. And when your body reacts negatively (allergies, cancers, hypertension, cardiovascular diseases, etc etc) to the amount of toxins/oxidants/etc that collects in your body, or suffers because of some deficiency of critical nutrients, don't say we didn't tell you so.

Me I'd rather eat 2800 calories of good food, not just to fill the energy demands, but to make sure my body runs clean and efficient.

WOW - What a wealth of information - I have been at about the same weight for the past 3 months with really close calculations of calories and protein - What is not figured into the weight Loss/Burn tables is just how well you are feeling - Remember that when you are at that plateau - The fat is still moving around - It changes places - Take a good look in the mirror with a picture of you 6 months ago and you will see what I mean - You are doing great - If you are stronger than you were last year its OK to take your time...

I know - Instantaneous gratification takes to long...

Better yet take a realistic picture of your self you dont need to share with everyone or anyone for that matter. Take a picture once a week and see if you notice the changes. I am stuck at 270 was around 290 when I started but I feel better and know I am losing weight or fat. I also know that my legs are rock solid and stronger than they have ever been which I know is adding to my weight or helping keep it the same.

Oh and while we are takling about it. As for studies and research you can manipulate a study to show whatever you want it to. Its done all the time. I am sure we could find someone somewhere that would say fried oreos are good for you in some way and be able to prove it.

thought oreos were a food group. Damn it

Of course it's calories in/calories out. And of course it's better if those calories are foods that are "good for you." But you can definitely lose weight eating junk food, if you keep track of the calories. Sure it's not good for you and there may be other issues that result from eating that junk food - cholesterol, high blood pressure, etc, etc.

As for me, I started out at 280 on 1/25 of this year. This morning I was at 194. I spoke with a dietician at my work when I first started, and she suggested about 2000 calories per day to start. After I lost some weight she had me down to 1800. I hit a plateau and was down to about 1500. During this time, I've been either running or cycling regularly. I mostly run, because we have a 6 month old and I can get a quick 3 mile run in and burn a decent amount of calories quickly.

I hit a plateau about 3 weeks agao when I got to 200. I decided to start strength training and that really seemed to help. I do mostly body weight exercises, pushups, crunches, etc, along with some basic weight training with a flat bench. It really seemed to jump start my weight loss again.

Now, I'm at about 1800 calories per day, I run or cycle 5 days weekly and I strength train 3 days per week.

My advice - switch your routine up. There are many ways to do this. Lower calories, add strength training, run, walk, change from cycling in the morning to the evening or vice versa, etc. There are a million variations.

Of course, this is if you're really at 2200 calories. The food journal is the key to all of this. Personally, I think 2200 calories may be a bit too much anyway. Try cutting to 2000.

Good luck.

Look up anything from Tony Horton. His new big rocks. He believes that by confusing your body will help drop weight.

Tony Horton is a saviour. I was at 190lbs 5"10, then after 60 days I dropped to 175lbs of more or less muscle.
Try doing his P90X program. You don't need to buy the whole shebang, maybe a couple weights. Do maybe a quarter his workouts to begin with. If that's too easy, push to half. Then push to all the way. Key to weight loss is to never let your body get too used to a work out. If you're doing the same work out for a month, you won't get the same burn. Spice it up!

Make sure you eat only healthy foods. It's fairly expensive and time-consuming to do this... but you'll feel better in the long run. Chew gum as an appetite suppressor. Get some almonds to snack on when you get a cringe for snacks. Almosnds / nuts are really good for you and they have lots of fiber to keep you feeling full.

Also, if you've got a membership to a gym, hit up the spinning class. Indoor cycling means you can go all-out all the time if you want to, instead of stopping for traffic or waiting to pass other cyclists. There are some high-intensity parts.. and I gurantee you, regardless of your physical shape, you'll be sweating your bum off.

To recap, just spice up your work out and eat healthy. 2200 calories of unhealthy food isn't going to get you anywhere. Working out is just half the battle.

Cheerios! :D

The CDC is a federal agency. They are not government funded, the CDC is a part of the government. Their biggest danger is funding cuts (and they are chronically underfunded) due to anti-health and anti-science attitudes in Congress, mostly in the know-nothing wing of the GOP.

Yep, the pres needs to borrow more money from China to keep in step!!! We need to keep spending like the Demogogues are telling us. Who cares? Our great-great grandchildren can pay the bill..we won't be around anyway...carpe diem!!!!