200 miles but no weight loss!

flyer
flyer Posts: 608
edited June 2009 in Road beginners
I started cycling about 5 years ago, I lost 4 stone in weight in the first year and went from 16stone 10 to 12stone 12. However over the past 2 years I have put on about 6 pounds.

I want to get back to the 12 stone 12 and have increased my cycling in recent weeks in the hope I would burn fat!

In past eight days I have done over 200 miles and not lost a pound, see data below

Date Miles MPH Calories Burnt
28/5 36 16.8 2308

29/5 32 15.9 2060

30/5 32 14.3 1842

31/5 31 15.5 1844

2/6 56 16.4 3857

4/6 26 17.7 1786

5/6 26 17.5 1758

Total 210 16.3 15455

Most of the above was done with average heart rate of 148.

I have not been eating excessively and had no alcohol, yes I had a burger last week and fish and chips at weekend but my daily cal intake has been less than 1500.

All date taken from Garmin Edge 305

Any advice appreciated

Flyer

Comments

  • STEFANOS4784
    STEFANOS4784 Posts: 4,109
    Maybe it's fat turning to muscle? Muscle is heavier than fat so it might appear you aren't getting in better shape but you are. Either that or your eating more calories than burning, simple as that. :D
  • Anonymous
    Anonymous Posts: 79,665
    edited June 2009
    Those calories look way too high! In an hour and a half at threshold I burn just over 1000 calories, that information is gleaned from my powertap which is about as accurate a gauge of calorie burning as you'll get.

    Write down what you eat, exactly, for a couple of weeks and see if there is anything you should be cutting back on. You have to be brutally honest too.

    Then ride harder...
  • Garz
    Garz Posts: 1,155
    Hi flyer (no pun intended), I have got back into cycling from taking the winter/spring off due to work commitments and the weather. I have noticeably started seeing my old six pack and lost an inch off my waistline after three weeks (I run after work for about 3 miles maybe twice a week if i get time too).

    However just like you I have weighed myself about five times over this period and I havnt budged any weight!

    This I put down to leg muscles strengthening added to what stefano has posted, that your fat is getting trimmed off but any slight muscle gains will supersede the fat weight. Remember muscle weighs more than fat.

    Try to improve your diet in moderation like for five days eat rabbit food and fish, and on the other two eat normally. After some more time im sure you will see yourself stripping down to the weight your after!

    Good Luck!
  • Pokerface
    Pokerface Posts: 7,960
    First of all - your calorie reading are WAY out of whack. This is a problem with the Garmin from what I understand. Possibly as high as 30% overestimation.

    For instance - you clocked 3857 calories in a 56 mile ride. For me - that would be about a 2500 calorie ride. (Obviously you and I are different - but my stats otherwise are similar to yours, therefore calories burned should be in the same range).

    Reduce your overall calories burned by 30% and do your calculations again.


    Also - it's easy to lose weight when you have loads of excess body fat, but the leaner you get, the harder it is to shift pounds.

    I lost 6 stone in 3 months, but since then can't seem to drop any more, no matter what I try.

    Lastly - you need to make sure you are fully aware of ALL the calories you are taking in. Maybe you are...maybe you aren't. Sometimes people may be surprised by calorie content of things they thought to be 'healthy'.

    Stick with it and the weight WILL come off eventually. There is no quick fix.
  • TarmacExpert
    TarmacExpert Posts: 204
    Pokerface wrote:
    First of all - your calorie reading are WAY out of whack. This is a problem with the Garmin from what I understand. Possibly as high as 30% overestimation.
    I think it might be even higher than that. My garmin reckons I burned 1330 calories in a 1 hour ride!!! I reckon the real figure is likely to be a fair bit under 1000.
    Pokerface wrote:
    Lastly - you need to make sure you are fully aware of ALL the calories you are taking in. Maybe you are...maybe you aren't. Sometimes people may be surprised by calorie content of things they thought to be 'healthy'.
    Agree with this as well. Apparently some people, when they count calories, don't include things like apples and bananas eaten as snacks, because they think those things are healthy and don't count. They are healthy, but they do still contain calories.
  • paulbricey
    paulbricey Posts: 84
    I think (if you are very fit) the calorie output for gym equipment and Garmin neees to be multiplied by 50% based on 10 years of this game....would add something else though and that is that if you want to LOSE weight then you need to feel hungry or not full more often despite what you did; problems arise with a) eating way too much on the run cos you think you are burning stacks when you aren't and b) eating way too much afterwards cos you think you are way in calorie debt and c) you are eating crap food either way and should be stuffing protein and associated volume rather than calorie density. I know it's stock lines but ( a bit dependent on body type and exercise type) generally if you don't lose weight then you are pushing in more calories than you are exercising out........or you are (unlike me) someone who can build muscle mass :D in whatever your regime is...
    Briceyinstockport
  • FatLarry
    FatLarry Posts: 209
    You're not alone flyer. Like you, I used to be close to 17stone and I'm now in the mid to high 12's.

    I've had a few weeks off the bike for an operation, I've then cycled 220 miles over the last week with my heart rate averaging around 70% max and I've put on 3 or 4 pounds. And my diet has been totally unchanged, aside from two Go bars and a packet of Shot Blox I've consumed on the longer rides.

    I don't really get it, though as one of the young ladies at work commented admiringly, I do have thighs like Stuart Pearce... BUT on my first day back at work, the waist on my favourite trousers was uncomfortably tight and I reverted to an older pair. Today I tried them again - plenty of room, comfy as old slippers...

    The Garmin algorithm for calculating calories is total cobblers for anything other than running. Mine sometimes tells me I've burned more than twice as many calories as the "bike specific" Rox shows. It's really only any use to compare "relative effort" with previous rides.

    Generally, when I want to lose weight, I run. A few 8 - 10 mile runs with some interval sprints and the pounds literally fall away.
  • nickcuk
    nickcuk Posts: 275
    The theoretical kCalories you could burn are around 30 kCal per mile at those speeds - and 3500 kCals = 1kg of 'fat' ********** BUT ********** all figures that anyone quotes are approximate. Best measure is your waistline - if it's going down then you are burning fat since that is where fat is predominently stored. Whether you burn more fat than your consumption creates is another variable. Weight (and BMI) is a lazy, over simplified measure. A lot of the 'effect' of regular exercise such as riding comes from an increased metabolism, so there is a benefit even when you are not actually on the road. The more miles you cover, and the closer you get to you anaerobic limit, the more fat you will burn.
  • STEFANOS4784
    STEFANOS4784 Posts: 4,109
    Nickuk seems to talk a lot of sense, unless your a top rider forget all the facts and figures mumbo jumbo, i weighed myself earlier and now 10 stone(6 ft)
    I used to really worry and try and bulk out but now i just live the dream :D
    I smoke i drink but i love my cycling :wink: :roll:
  • ColinJ
    ColinJ Posts: 2,218
    nickcuk wrote:
    The theoretical kCalories you could burn are around 30 kCal per mile at those speeds - and 3500 kCals = 1kg of 'fat' ********** BUT ********** all figures that anyone quotes are approximate. Best measure is your waistline - if it's going down then you are burning fat since that is where fat is predominently stored. Whether you burn more fat than your consumption creates is another variable. Weight (and BMI) is a lazy, over simplified measure. A lot of the 'effect' of regular exercise such as riding comes from an increased metabolism, so there is a benefit even when you are not actually on the road. The more miles you cover, and the closer you get to you anaerobic limit, the more fat you will burn.
    3500 kCals = 1POUND of 'fat'.
  • GavH
    GavH Posts: 933
    +1 on 3500 kCal = 1 Pound of fat. I use a Garmin 705 and I completly disregard its idea of how many kCals I've burned. I opt for a rule of thumb of around 650 kCal per Hour on a steady state ride.

    The simple fact is if kCal consumption is less than that actually used, you'll lose weight. How quickly and/or effectively becomes a tad more scientific. Most people as has already been mentioned conveniently forget about a lot of kCal across the day.
  • FatLarry
    FatLarry Posts: 209
    I actually stopped worrying about my weight a long time ago - it's my health that matters...


    ... But with Ventoux looming in July, I would like to lighten the load a little in the short term, for obvious reasons!!!
  • Garz
    Garz Posts: 1,155
    Most of the weight loss is actually just water after exercise, you will put this back on when you drink again. Its a slow process and results take weeks/months, dont think about it too much and enjoy your riding! :)
  • daviesee
    daviesee Posts: 6,386
    Hi,

    Don't measure it on the scales. Use your waistband as a guide :wink:
    None of the above should be taken seriously, and certainly not personally.
  • tyax
    tyax Posts: 106
    Interesting thread... I've always assumed the calorie info on my Garmin ForeRunner 205 (in biking mode, and set to my weight) to be utter cobblers, but from this thread it may be more accurate than I thought, given my high weight, currently over 19 stone but falling well :wink:

    It shows around 800-850 calories burned per ten miles... by my weight and going by peoples powertap data, does this sound reasonable?

    As with FatLarry and others, I've not bothered regularly checking my weight since I started cycling 18 months ago, checked it maybe every 4-6 months. I'd far rather be fat and fit than worry over whether or not I lose a pound or two. :D
    2010 Specialized Competition Secateurs, hell yeh ;)
  • hotspur
    hotspur Posts: 92
    I defo think that it's muscle gain.

    I was over 18st a while back before having a 2-3 month period of serious riding which took me below 17st and lost me a few inches from my waist. Although I dropped excess weight quickly at first it then hit a point where weight loss was at a premium. My legs really did get to look nice though, and I have a bit of muscle development in my stomach. The waist is still a problem, as are my moobs - but I blame this on my odd night out on the beers and my like for a food binge every now and then.

    Cycling will definitely help you out to a point, but you'll need to eat very healthily and probably do other exercise to target specific areas of the body for weight loss. My legs look nice, but my spare tyre still needs some trimming!
    If you fail to prepare, you prepare to fail.

    Follow Darts? Follow the Modus Darts team

    http://www.modusdartsforum.com
  • Barrie_G
    Barrie_G Posts: 479
    hotspur wrote:

    Cycling will definitely help you out to a point, but you'll need to eat very healthily and probably do other exercise to target specific areas of the body for weight loss. My legs look nice, but my spare tyre still needs some trimming!

    Sorry to burst your bubble, but it's not possible to target specific areas of the body for weight loss.[/b]
  • FatLarry
    FatLarry Posts: 209
    Yes it is. It's called "amputation"
  • hotspur
    hotspur Posts: 92
    Barrie_G wrote:
    hotspur wrote:

    Cycling will definitely help you out to a point, but you'll need to eat very healthily and probably do other exercise to target specific areas of the body for weight loss. My legs look nice, but my spare tyre still needs some trimming!

    Sorry to burst your bubble, but it's not possible to target specific areas of the body for weight loss.[/b]

    well changing body shape at least. work your arms, tone them up, do some rowing (I find it help your stomach).

    Targetting losing weight in specific areas was probably the wrong thing to say, but you can definitely work on specific areas. Weight is a funny thing. I say don't target losing weight, target changing your body shape and toning up a little. Not muscle man style, just as your legs tone up cycling, you can do this with other parts of your body.
    If you fail to prepare, you prepare to fail.

    Follow Darts? Follow the Modus Darts team

    http://www.modusdartsforum.com
  • N4PALM
    N4PALM Posts: 240
    As someone who has been sucessfully losing weight for some time now I have some advice I can part with.

    First off, your calculations are a bit off, perhaps 200 cals over what you really burned. I find this calculator to be pretty accurate because it takes your body weight into consideration. The bigger you are the more calories you need and burn.

    http://www.caloriesperhour.com/index_burn.php

    Looks out for all of the hidden calories in your diet. Buy some scales.

    The worst culprits for me were bread, cheese, fizzy drinks and breakfast cereals. I've never been a big eater but I had all these cals creeping in, thats why its good to know exactly what you are eating, read the labels.

    Most of us dont weigh our breakfast cereals and as a result we give ourselves 2, 3, 4 times the portion size on the packet. Its quite surprising how small a "portion" is. The same goes for cheese, 100 cals of cheese really doesnt look like much when you chop it off the block.

    Cut out fizzy drinks, no one needs them in their life. If youre a drinker, cut down on the alcohol intake, it wreaks havoc with your metabolism.

    Always eat a good breakfast, ideally between 300-500 calories.

    Stick to wholegrain foods where possible, reduce your salt intake, drink plenty of water, eat soups, dairy is good, get more protein, use skimmed milk, if you get hungry, snack on fruit. Keeping a daily food chart can help you keep tabs on what you are eating. Software like Fitday can really help in this area.

    Do plenty of cardio (ie cycle a lot) at least 3 times a week. Just dont overdo it. Build more muscle, muscle burns calories just sitting there doing nothing, fat never burns calories.

    At its simplest level weight control is a numbers game. Numbers come in, numbers go out. If the numbers that go out are higher than the numbers that come in, you WILL lose weight.

    IMO 500 calories is more than adequate to be cutting in a day. Weight loss should be slow and deliberate if it is to stay off.

    Dont be too strict, everyone needs a day off now and again. Plan for a day off once a week or fortnight maybe even overeat on that day to stimulate your metabolism. I've been snacking on fizzy cola bottles, chocolate, pizza, croissants and stuff and still losing weight. As long as you plan it into your diet you can treat yourself, it will help you stick to the diet.

    Remember to be prepared for weight gains from new muscle mass. Weight plateaus where you dont lose a single pound for a few weeks can be demoralising but keep going these things are to be expected. Try to mix up your calorie cuts to reduce the chance of running into weight plateaus as your body adjusts to the intake. Try cutting 700 cals one day and 300 the next rather than rigidly sticking to a 500 calorie cut every day.

    If you want to be a bit more obsessive like I do, calculate your lean mass and base calorific needs and calories burned based on that. You can work out your body fat percentage with online calculators and fat calculator scales but the best way is the caliper test. A lean person of 10% fat who weighs 12 stone will burn and require more calories than a person who weighs 12 stone and is 20% fat.


    Well thats just my experience, just keep at it and you WILL lose wieght.
  • tau18
    tau18 Posts: 4
    the most secure way to check if you are doing it right is your clothes. if you start wearing smaller sizes you are definately doing good.
    with exersice you are gaining muscles, which are heavier as already said.
    for me after 3 years of bicycling i am exactly the same weight with the difference that i have replaced all my clothes with smaller.

    the garmin calorie calculator is not correct. it is taking in account speed ... So if you are descenting it appears you spent more calories (you wish).
  • tyaxnoob wrote:
    It shows around 800-850 calories burned per ten miles... by my weight and going by peoples powertap data, does this sound reasonable?
    No. Not on flattish ground anyway. Maybe if you were climbing a long 2% grade I could believe it.