New to the Forum, looking for info on how to loose weight, despite of all the exercise I do. Ironman races

[marcwaldheim]

Good morning everyone. I am new to forums, never used one. I am looking to get tips or guidance on how to finally and once and forever loose weight for good. I am a 6' 1' guy, big, but can't go below 230 pounds. We eat healthy (or that's what I think), most of the times at home. I've tried every single diet, Paleo, Keto, South beach, etc, and the scale is stuck at 230 lbs. I was in doing Keto for a month, and I did the test if I was in Ketosis and was negative, 0 ketosis.
On top of that I do triathlon, half Ironman and Ironman distances, that I love, so my week looks like this.
1. 3 to 4 times swim, doing probably 8 to 10 thousand yards a week.
2. 2 to 3 runs a week, doing between 15 to 20 miles, ( i have to admit I am not a good runner)
3. twice we do bike, and I can put between 120 to 160 miles a week, depending on the week.
4. Twice core training at the gym.
5. Once in a while a beautiful trek in the mountains, that can range from 8 to 14 miles with no less than 3000 feet of height gained.

Despite of all that, I am stuck at 230, I don't look overweight but its my belly. Any tips? suggestions? What to read or implement?

Thank you

 

[Trusylver]

What is your diet like ?

I did the test if I was in Ketosis and was negative, 0 ketosis.

What test was this ? if your carbs are low enough you will be in ketosis, it only takes a few days to get into ketosis but can take 6 months plus to become fat adapted.

As an athlete are you actually overweight (bodyfat%) or is this a problem with aesthetics ?

Fat loss is complicated.

 

[marcwaldheim]

Breakfast, rice crackers, jam and peanut butter. with coffee.
Lunch, Usually salad, turkey, chicken breast,
bunch of nuts
dinner salad, veggie patty, sometimes sushi.

Gels when I work out, powerbars, Vitalite with water.

I know I am not the most organized in my diet, and I can have my occasional glasses of wine, or beer, but overall is healthy, I guess.

Body fat it's probably around 18%, all on my belly. In my best shape I was in 10%. The test I did to know if I was in ketosis was the strips.

I just cant find what's right for me, I feel that I got to train for an ironman and eliminate all of my carbs and sugars (that means fruit which I love), in order to get leaner.

Marcelo

 

[Trusylver]

Strips are fairly useless, I personally use a blood ketone meter.

I would suggest you start logging your food into one of the many online trackers to see exatly what your macro breakdown is and how many calories your actually consuming.

Things like rice crackers, jam, peanut butter (unless it is natural), gels and powerbars can be higher in calories than you may think at first and if consumed when you were trying to be in ketosis would have certainly kept you out of.

how much is a bunch of nuts ? Nuts are very calorie dense, so it does not take a lot of them to pack on the calories.

A good replacement for a lot of fruit is berries, and not all fruit is sugar dense, Avocado is a good example and they contain a lot of great nutrients.

 

[Cate]

Hi, Marcelo. I am certainly no nutritionist, nor an athlete, like Tru, but I do eat a fairly healthy well-balanced diet & am trying to cut down my carbs. For breakfast this morning I had 1/2 an avocado, a hard-boiled egg & a little vinaigrette. It was delicious & filling. Avocadoes are good healthy fat.

 

[marcwaldheim]

Strips are fairly useless, I personally use a blood ketone meter.

I would suggest you start logging your food into one of the many online trackers to see exatly what your macro breakdown is and how many calories your actually consuming.

Things like rice crackers, jam, peanut butter (unless it is natural), gels and powerbars can be higher in calories than you may think at first and if consumed when you were trying to be in ketosis would have certainly kept you out of.

how much is a bunch of nuts ? Nuts are very calorie dense, so it does not take a lot of them to pack on the calories.

A good replacement for a lot of fruit is berries, and not all fruit is sugar dense, Avocado is a good example and they contain a lot of great nutrients.

Thank you Tru, I've been reading and started cutting those things already. Haven't eaten rice crackers or peanut butter for a couple of days. Replaced my breakfast with dark coffee, avocado, egg whites. I've cut nuts also, used to be a cup at least. snacking all day.
Been also taking vegan protein shakes with water and blueberries, I also add ginger and turmeric. So drastically changed my diet.

The problem is when you do excercise, gels would be ok? I have a half ironman coming up.

Marcelo

 

[marcwaldheim]

Thank you Cate, I've been doing that for a couple of days, and it's great. I also add a protein shake with blueberries and water, or almond milk.

Marcelo

Hi, Marcelo. I am certainly no nutritionist, nor an athlete, like Tru, but I do eat a fairly healthy well-balanced diet & am trying to cut down my carbs. For breakfast this morning I had 1/2 an avocado, a hard-boiled egg & a little vinaigrette. It was delicious & filling. Avocadoes are good healthy fat.