Need help getting through plateau?

B

bballer95

New member
AHi everybody,
I started my summer vacation about a week ago at my grandmas and since she cooks mostly pasta and bread is never missing on the table, I have to get something done with exercising.
So since I like biking, in the last week I have been cycling every morning before breakfast for about 1 and half hours, biking about 35 km. my average speed is 25 kmh. I weight 190. I have also been going to the gym about 4 days a week to keep on the muscle mass. I haven't lost much, half a kilo but I'm not losing anymore. I go over my daily calorie needed by 200 calories in average but stil I'm doing a lot of exercise so I don't understand why the weight loss isn't happening, I have about 10 pounds to lose.
Help me if you can!!
 
If you've been doing this for only one week, it is not a plateau. Keep doing what you've been doing in terms of exercise, but be more conscious of your eating habits... most likely you are eating more calories than you think you are eating and burning less than you think you are burning.


When you say that you are eating 200 more calories per day than "needed," what exactly do you mean by that? What is your caloric intake goal each day?
 
AThanks for your reply, most probably is like that, I have tried counting the calories I'm eating but it's hard with some foods not being there and if I was to estimate those calories it would not work. I have even biking at that pace for about 3 weeks before this holiday but it slightly changed due to school as in the time of the day when I cycle. By that I mean I'm eating a bit more than what the nutritionist addressed as the caloric intake needed to maintain my weight which is 2141.
 
Oh ok, so to maintain your weight you need 2141 calories per day... is that including any physical activity? Or is that just if you were to be sedentary? So you're saying that you're getting about 2300 per day? That's definitely your answer as to why you're not losing weight.


To lose approximately 1 pound per week (average), you want to create about a 500 calorie per day deficit (below maintenance) through a combination of exercise and calorie reduction. So if you ate 1900 calories per day (about 250 less than your maintenance) and continued with your biking, you should see some weight loss. If not, it would most likely mean that you are misjudging your calories.


Would you be able to pay more attention to your portion sizes by measuring them rather than trying to count calories? It might take a while, but if you're not losing weight, then you would just slightly reduce (like about 10%) your portions until you start to see weight loss.
 
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