Diminishing Returns

Melancholy

Melancholy

New member
So, I am well on the way to my 60 pound weight-loss goal I set last year. I actually only have a few pounds left to go.

That is the exciting part, but there is something that concerns me:

When I started I was 220. I could burn 1300 calories by walking briskly for about 75 minutes. That was then. Now, at 165, with a better cardio profile, I have to run 6.0mph, for 80 minutes to burn 1100 calories, and that is INSANE to do on a 5-day a week basis. The more in shape I get, the less my heart-rate increases on my runs, and the more I have to push myself to reach my goal of caloric expenditure for the day. Now, this is not something I am griping about, I am happy to be in shape. My question is this:

What have others done to maintain their weight once at their goal, without continually increasing either length or intensity of the cardio/ daily exercise?

Here is what I can't do; I can't lift weights. I can do things like push-ups, pull-ups, squats, etc. But I don't have a gym that is consistently nearby. I travel for work all the time, and running/ jogging is about the only thing I can do no matter where I am.

I know that I can also cut down on the calories that I consume, which I will be doing, but the less I weigh, and the better shape I am in, the less calories I will burn as time goes on. Any long-time runners out there that have found a way to counter-act this diminishing return from running? I just don't want to have the need to run 12 miles/ day to burn enough calories to maintain...

Now, I know I may be over thinking this :banghead:, but that is what happens when you have to run 7 billion miles to burn your calories for the day

:bigear:
 
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What are you doing the rest of the day? I know what you mean in terms of diminishing returns. One thing I hate about being at lower weights is that I can't eat as much and do as little and still maintain ;)

But I ask about the rest of the day because you're right - running 80 minutes a day, 5 days a week is pretty freaking rough and crazy. On the other hand... just standing instead of sitting adds up. Now... some of it you may have to just be more vigilant on your eating. Which sucks. :/ It is also why I am cutting prior to bulking so that I can hopefully wear the same pants, but weigh more and therefore eat more :p

But also, at 165 lbs, standing for an hour instead of sitting should burn 104 extra calories. I.e. calories that you can eat, as opposed to what the exercise machine tells you that you burned, which includes the amount you'd have expended sitting on the couch :p

Now, obviously to burn 1100 calories, you'd have to be standing for 11 hours out of the day. Which is why a closer watch on your diet may come into play. However, the point of this is that seemingly small changes can add up. If I stand up at home and do chores instead of sitting at the computer and playing Dragon Age 2 .... which comes out tonight at midnight, and my beloved husband is picking up for me! ... um, anyway, if I do that I can eat an extra 200 to 300 calories and still maintain.

Work has given me a pedometer and I'm still experimenting with it - it's very interesting to see how small but consistent changes can add up - also how wildly different number of steps I can get, even though it doesn't really feel like my activity level is any different. A pedometer or springing for a BioMediaFit to track your non exercise activities and see how you can burn extra calories throughout the day might let you run 3 times a week for an hour and make up the rest through less strenuous seeming changes.

Unfortunately... I cannot tell you that maintenance is easy, and it will just come naturally. I keep trying to improve it but sometimes it just comes down to basically passing up something I want to eat in order to keep my weight where it is. ... If I find any magic for this, I'll be happy to let you know! But so far the standing + pedometer thing while watching food intake is as far as I've gotten ;)
 
haha!... That is good advice actually. I am laughing because of my job. I am in sales, so I typically am driving/ in the office all week (over 50 hours). I was picturing myself in a meeting with my directors, and everyone is sitting and I am standing in the corner :)...

I have to find a way to incorporate more I am guessing. The thing about walking, it burns so few calories now for me/ hour (like 300). It used to burn about 800, but I am almost 60 pounds lighter and in better shape.

I really am looking for a way to maintain my weight, without feeling like I am a) cutting calories for the rest of my life, and b) feeling like I am training for a marathon for the rest of my life! :p
 
Melancholy said:
I really am looking for a way to maintain my weight, without feeling like I am a) cutting calories for the rest of my life, and b) feeling like I am training for a marathon for the rest of my life! :p
Click to expand...

You don't have to feel it just make it a way of living. That's what I hope will work for me. That I will be able to have anything I want without actually counting any calories. Just make it natrual to eat within an overall healthy calorie range. I don't want to be obsessed with calories for the rest of my life! :(
 
Hey Melancholy... you said you can't lift weights but you can do things like push ups, etc... Do you do these bodyweight exercises now, or do you just run?
 
Hey PLB,

I do actually. Sometimes, when I get bored in my run, I will mix in sets of push-ups, sit-ups, squats etc. between my laps that I run. I have always had a pretty good muscle-tone. I wrestled in high-school, and even over the last 15 years, don't appear to have lost much of my muscle-tone.

Tik-tak, yeah... I agree, my goal as well!
 
Hehe. Bad salesman! Stand in the corner!

Just drink lots of coffee so you have an excuse to go pee all the time. Extra walking! ;) I do seriously take an extra lap around the halls when I go to the restroom at work - not all the time, but... since we got the pedometers I'm not even the only one that does this :p

And the way I spend my time at home does make a big difference. Even 3 hours can be a 300 calorie difference. Of course, that means I actually have to think about things like "Do I want to have some PB toast as a snack, or would I rather sit down and play Dragon Age" ... seriously.

My hubby has mostly gotten used to me standing while watching TV. He's still not used to me walking a circle through the house to hit the next goalpost on my pedometer ;)

I don't feel as much like I'm dieting now though - just that I have to make better food plans. Cooking at home vs going out to eat can make a big difference. Especially if I grocery shop for more filling, less crappy foods. Also.. I have a problem with crackers. If they are in the house, I will snack on them. Even if I don't really need a snack. Because they are salty and crunchy and sometimes cheesey and... well yeah. ;) But not buying them isn't quite the same as dieting.
 
My suggestion would be to add bodyweight exercises on a regular basis, 2-3 days per week. Even if it doesn't appear that you've lost muscle tone, if you haven't been doing resistance training on a regular basis over the past 15 years since high school, it's pretty much guaranteed that you've lost some lean mass. It's really simple to put together a routine of squats, lunges, pushups, etc. that is quick and requires only a little bit of space.

Resistance training (which includes body weight resistance) burns some calories during the workout, but the best benefits are longer term. Your body continues to burn extra calories for 24 to 48 hours after your workout, as your body recovers from the workout. This doesn't happen after cardiovascular exercise, or at least, not to nearly the same extent. Plus, over time, if you gain some lean mass (not necessarily size), your body will naturally burn more calories throughout the day (ie. higher resting metabolism), just to maintain the muscle mass.

I have a lot of clients who train at home, or travel a lot and I've put them on resistance band exercise programs. With 2 different resistances and a simple door attachment, you can simulate almost any exercise that you could do with a cable machine or free weights at the gym. Plus they are inexpensive, light and barely take up any space! The brands that I use are SPRI or Sissel, but you can find them in many fitness stores.

Just a suggestion! :)
 
Here's another incentive ;) I have a series of rules (as opposed to being on a diet) and one of those rules is that I after I do resistance training, I can have a treat - like having a waffle with my eggs & bacon, go to an Italian restaurant and have bread - the kinds of higher calorie foods I usually avoid. Also, gaining muscle means theoretically I can eat more and still fit in my clothes.

I've heard good things about Robertson's _Never Gymless_ but I haven't checked it out myself on account of just going to a gym ;)
 
I'd have to disagree with using food as a reward if you are trying to lose weight or having difficulty maintaining weight. If you're putting in all that hard work to burn some extra calories, why would you just go and erase all of that hard work by 'treating' yourself to more calories?

It's an OK method if you are not having problems maintaining or losing weight, but in Melancholy's case, I would have to suggest using something else as a reward, such as a vacation, new clothes, etc. whatever floats your boat :)
 
You know, truth told I've never thought of it as a reward. The fact is, I'm on maintainance so I should be able to have treats now and again, as opposed to never again eating waffles etc.. Instead of being a reward, it's a rule that keeps me from saying "You know, my jeans aren't that snug, I'm just going to have this donut." Or going psychotic and breaking ;) The rule also happens to keep my higher calorie days to be the days when I'm more likely to put on muscle as well, so if I do gain a little, it might even be lean body mass - which is a good thing.

I don't think there's anything particularly wrong with scheduling higher calorie eating after strength training, especially as it's practical, and it's not the same as "If I burn 200 calories on the treadmill I can eat 500 extra calories as a reward!"
 
I think in your case, Jeannette, you've got it under control and you don't seem to be having issues maintaining weight. Which is fantastic, by the way :) From my perspective, I would just avoid recommending something to someone that may cause setbacks or frustration. I have no problem with people treating themselves to the foods they love, I've just seen a lot of people let it get out of control very quickly.
 
i dont know what i`m gona do when i hit my ideal weight. seen as i weigh myself everyday tho i can adjust what i eat from day to do or week by week, which i suppose will be punishment for putting on the weight in the 1st place.

cant wait to start enjoying pasta again tho:lurk5:
 
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