[Autumn Gold]

I've been losing weight slowly over a year. I recently switched diet plans from calorie counting to another plan where you don't actually count calories, but your calories intake is naturally reduced (similar to WW, I suppose.) It's been going well for about six weeks and I lost almost 8lb. However, in the last 3-4 weeks I've lost quite small amounts of weight (less than 2lb in a month.) Last week I put on an 1lb and assumed it was just water weight, but it's taken me an entire week to get 0.8 lb of that off, so I assume not.

I am now thinking of going back to calorie counting for some time. In terms of foods calorie counting and this plan are similar. In fact, I eat the same foods, but just not always on the same day.

One thing that has happened is I have decreased my exercise levels since joining SW. I think I eat a simialr amount of calories (about 1500,) but do less exercise. Prior to this I was exercising for 2 hours a day, but less intensely (walking etc.) Now I do five hours of reasonably intense exercise per week and two days of 20 minutes VERY high intensity (interval traning.)

I was wondering whether I could increase my exercise so that I'm doing 1 1/2 hours of reasonably intense (70-80 % of maximum) per day or whether this will be too much. I have read that exercising for more than an hour at 70-80 should not be done, but the problem is the weight really isn't shifting at the moment. I seem to be exercising and eating at a deficit of 2lb per week, but I hardly ever lose that amount. In fact, usually I lose 1lb, stay the same and sometimes even gain. I don't know what's going wrong - the only time I have EVER been able to lose 2lb a week was when I was eating 1300 and exercising for 40 minutes a day. But I don't want to cut my calories back to an unreasonable level. According to my BMR etc. I already eat at a 2lb deficit exclusing exercise. Originally I thought I was over-training and that was the reason for the stall, but then I've taken my exercise down a notch and seem to be losing even less.

For example, here's a record of how I've lost over the past 5 weeks

Wk 1 - 2.4 lb
Wk 2 + 0.7 lb
Wk 3 - 2lb
Wk 4 - + 1lb
Wk 5 - 0.8;b

So about 3.5 lb lost in five weeks.

[Idealmuse]

You should be working up to longer times gradually rather then just jumping right in, but no it's not going to hurt you as long as you go about things sensibly and your doctor thinks it's OK.

Yes, I've heard that only under a certain time is beneficial too but I just don't buy it. What about athletes training long hours? Runners... etc. Understand that they are also taking IN calories likely though. Body only holds enough energy for a certain amount of effort.

I would recommend that if your increasing your activity though make sure you're being mindful of hydration and not just water but electrolytes as well. So some type of (sports drink... whatever) Yes... it sucks to take in calories when you're trying to burn them off but it's something you get used to.

Personally I'm up to about 4 hour long bike rides or 2 hour runs... but anything over 2 hours I actually take in about 200-250 calories an hour every hour depending on which activity I'm doing.

You MIGHT be better off breaking up your sessions into 2 that way you're not worrying about having to fuel your workouts since your main goal here is calorie burn.

Also I'd start on the lower effort spectrum and just bump it up a notch each time to see what your body can handle for longer periods of time. Your body will adapt though so you have to keep increasing effort or you won't be burning as many calories as your body becomes more efficient.

Also be careful because you can burn out easier too the more you push things in time and intensity. Mental burn out or over training. Take a rest day now and then.