I didn't expect this problem when I started my weight loss journey September last year.
I have managed to lose 4 stone and reached my weight goal of 11st 4lbs (bmi of 25) last month. This was done via diet and exercise, i.e. 1900kcal per day and the fitness plan. But my problem is that I am still losing weight! Now 11st.
I have upped my kcal's to 2100 per day and still running three times a week. I don't want to just 'eat more' as I am full at the end of the day.
Any help or advice?
Unwanted weight-loss should always be discussed with your doctor. But maybe your active lifestyle just requires you to take in more calories, and that can easily be done: - add more healthy fats to your food e.g. a tablespoon of vegetable oil on a salad, another handful of nuts and seeds, peanut butter, dark chocolate, dried fruits, fresh fruit juice, avocado, oily fish... there are many ways to up your calories in a good and healthy way!
Oh, and a massive well done on losing all that weight and maintaining it!
There’s a couple of things to consider, chiefly the intensity/distance of your weekly runs and the energy required to sustain current level of activity.
For example, I’m 6’0, weigh 16st and exercise 4-5 times a week. My weekly exercise regime includes HIIT, resistance training and running.
In order to maintain current weight and existing muscle mass, I require around 2600Kcal. I rarely feel hungry either, except after exercise, but understand that muscle needs to be fed in order to prevent its loss.
Having lost four stone, it’d be worth re-assessing your figures (BMR/TDEE), based upon current measurements and level of activity, since your body no longer possesses the stored energy it once did (body fat). In order to satisfy level of endeavour, energy needs to come from food; continue to consume considerably less than is required and weight will continue to reduce, albeit through the loss of muscle.
To ascertain current requirements, use the Miflin St. Jeor method of calculating BMR (for men):
10 x weight (in KG) + 6.25 x height (in cm) – 5 x age + 5 = BMR.
Having obtained BMR multiply it by one of the following to ascertain TDEE:
1.375 (light activity/exercises 1-3 times per week)
1.55 (moderate activity/exercises 4-5 times per week).
As for weekly running, at a steady pace, you’ll probably burn an average of 120Kcal per mile. See calculator: runnersworld.com/tools/calo....
However, if one of your runs incorporates a HIIT workout, since the hard intervals exercise the anaerobic energy system, calories will continue to be expended for up to 24 hours afterwards, as the body works to re-balance its oxygen debt (research EPOC).
Regardless of whether exercising HR remains within its aerobic zone or routinely crosses the aerobic/anaerobic threshold, calorie intake needs to be sufficient in order to support maintenance of current weight.
Other people have put up other thoughts so I'll suggest an alternative. Maybe it's fine. Maybe your body is deciding that this is how it's meant to be?
I do think sometimes when you have been following a plan to lose weight especially over a period of time you form new habits which become second nature... and so would naturally continue to lose weight unless you changed a part of those new habits to achieve the result you desire now... it may just be about adding in some extra treats here and there rather than increasing quantity.
Thank you everyone for the great comments 😊
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