Lots of exercise but no weight loss

[Emma44]

I have been useless at posting anything because nothing is happening on the scales! I have been doing lots of exercise, I did a 10k charity run on Sunday, was pleased with my time 1 hour 10 minutes, and am also cycling to work and back. The problem is that I am eating more because I am just feeling really hungry .... so am not losing anything. The scales are still saying 13 stone 2, 13 stone 3 some mornings. Any tips on feeling less hungry after exercise?

[fibronfedup]

Could be what you are eating, Try planning your day meals in advance with a snack in between meals, also drink plenty of water. The positive here is that you havent gained, and maintaining is the eventual goal we all aim for. I think you are probably eating the calories you burn off during exercise. Try to find foods that are more filling, maybe go for larger portions of veg to bulk out meals so you are eating plenty but not over indulging on extra calories. Hope you find what works for you

[Zest Healthy BMI]

Hi Emma44,

Sorry to hear that nothing has changed on your scales, but I think it's great you've maintained your weight and not had a gain. I gained 1.4 pound this week, so hoping to get that off soon.

I found this link that refers to feeling hungry after exercise, and hope it's helpful to you. It gives some examples of pre- and post- work-out snacks that look quite good:

my.biggestloserclub.com.au/...

Wishing you a good week ahead.

Lowcal

[Emma44 in reply to Zest]

Thanks for your reply, and bad luck with the small gain, hopefully it will come off. It is maddening when the scales are not going in the right direction. The link you gave has some good snack ideas which I'm going to do, I think I need to plan snacks as carefully as meals, I think I've been letting myself get too hungry before meals and then eating too much. I was really strict about measuring weights of what I was eating yesterday and realised I had clocked up nearly 2000 calories so its not surprising I am not losing anything.

Hope you are having a good week.

[Zest Healthy BMI in reply to Emma44]

Hi Emma,

It's amazing how much the calories add up, isn't it - I often consume more than 2,000 calories per day in terms of food and drink. So far this week, I've started losing some weight, so I hope to have a loss on Monday providing I don't scupper it before then. I always combine protein, good fats and complex carbs in any snacks I have, as well as within meals, and I think that combination helps with feeling fuller - and providing the energy needed to do the exercise. I'd rather keep my muscle mass than lose it, so I keep to my exercise most days.

Really glad you found the link useful. Hope you enjoy the snacks.

Have a great week.

Lowcal

[OlsBean]

Exercise for health, change what you eat to lose weight.

If you are running 10k then you will feel hungry, you should be fueling that level of activity, not using it to create an energy deficit for weight loss.

[alex7ra]

Exercise in the evenings when there is less time to eat!