Think I've hit a wall

[James]

So since last summer till now I've lost three stone through eating less especially crap and exercising more mainly cycling. Put half a stone back on over Christmas which ive lost again easily but I can't seem to loose any more. Would like another stone or two off but not sure if or how it's going to happen.

 

[flatliner]

I do a bit of cycling as well, but to shift fat I found regular high intensity sessions on turbo trainer worked for me.

 

[texas pete]

So since last summer till now I've lost three stone through eating less especially crap and exercising more mainly cycling. Put half a stone back on over Christmas which ive lost again easily but I can't seem to loose any more. Would like another stone or two off but not sure if or how it's going to happen.

From experience, you have to keep going, slowly. Your body becomes more efficient (metabolism drops?) so you have to work harder and eat better to keep the losses going. I found you have to keep tightening the screw, but slowly, so you don't lose the muscle (if your not working to build it). The important thing is not to "diet" but to make it normal or routine.

I used to eat pretty poorly when I look back, now if I am away and out of routine for a few days I crave my healthier diet that's the mindset you want.

Also be really honest about the little, unseen things that you eat almost without realising. They ad up over a week, or a month.

If you have five stone to lose, then the first few are always going to be easier to shift...don't give up

 

[Clever Dic]

So since last summer till now I've lost three stone through eating less especially crap and exercising more mainly cycling. Put half a stone back on over Christmas which ive lost again easily but I can't seem to loose any more. Would like another stone or two off but not sure if or how it's going to happen.

I am sorry there is no magic soloution as in easy one but the answer is easy..
Calorie deficit, whilst ever you consume less calories then you expend your body will burn reserves for fuel (Fat) . Exercise helps in burning more but the real answer in weight loss is consume less calories.
If doing exercise I suggest doing weights rather than endless cardio.

 

[JCMaloney]

In the same boat! When you have "a bit" to lose the first 50%+ is easy, it falls off. Equally it is soon picked up again!
I`ve adjusted my food habits, ditched the "quick rush sugar" stuff and now eat less that is mostly healthier.
Keep up with the exercise .... slow and steady wins the race.

 

[James]

Thanks for all the replies. So far I'm sticking to eating less and eating as little crap as I can. Don't mind loosing the next bit slowly so long as I can see some progress it'll help with my mindset. Having to buy smaller clothes and putting extra holes in the belt all help!

 

[JCMaloney]

The other thing (so I am told) is that exercise builds muscle, muscle takes up less space than fat so your body shape changes but you weigh the same.

Seems about right as my "beer tank" is shrinking a bit and the weight is stable.

 

[Clever Dic]

The other thing (so I am told) is that exercise builds muscle, muscle takes up less space than fat so your body shape changes but you weigh the same.

Seems about right as my "beer tank" is shrinking a bit and the weight is stable.

And muscle is like an engine ...
The more you have the more fuel it burns..
A virtuous circle.

 

[Governess]

So since last summer till now I've lost three stone through eating less especially crap and exercising more mainly cycling. Put half a stone back on over Christmas which ive lost again easily but I can't seem to lose anymore. Would like another stone or two off but not sure if or how it's going to happen.

Slimming World, is a good option, I am on that road, the weight comes off slowly you never have to be hungry and you don't have to do loads of exercise if you don't want to

 

[Grain Buyer]

So since last summer till now I've lost three stone through eating less especially crap and exercising more mainly cycling. Put half a stone back on over Christmas which ive lost again easily but I can't seem to loose any more. Would like another stone or two off but not sure if or how it's going to happen.

so your body needed lets say 3500 calories to move you around and do all your daily functions. you cut your intake down to 3000 calories causing a caloric deficit and you lost 3 stone. Because you are lighter your body only needs 3000 calories to do the same stuff it needed 3500 to do 3 stone ago. As a result you are no longer in a caloric deficit and as a result weight loss has plateaued. So now you need to drop your intake to 2500 to achieve the deficit and lose more weight.

These are fag packet assumptions, but there are websites which will give you a better guide to your calorific requirements based on age, sex, size and daily activity.

Try intermittent fasting as a way of controlling daily intake. Cycling is great for cardio but don't ignore lifting heavy weights if you want to lose weight but maintain some muscle mass.

I'm down 70lb with another 30lb to go and it's working for me.