How much exercise should i do to make a difference?

[champagnemum]

Hi all! I am trying to drop a few pounds (well preferably half a stone) and feel like i have been on a diet forever! I go to the gym 3 times a week doing 2 body combat classes and 1 body pump class and often do 20 mins or so treadmill or cross-trainer before the classes start.

I know that the experts say weight loss is more to do with diet than exercise but I have tried dieting and i am rubbish at it! My diet in general is healthy as I eat lots of salads, stir fries and vegetables but my downfall is a weekend and alcohol . My DH is either working away or works very long hours so when he is at home we induldge in good food and good wine! I have come to realise this is not going to change and as I love going to the gym i thought my best bet would be to increase the exercise and hopefully see the scales going in the right direction.
So my question is how much more exercise do you think I should be doing to actually make a different to my weight or do I really have to give up my wine

Dieting esp for women is 80% what you eat and 20% exercise, so if you don't change your WOE I doubt you'll loose even if you exercise more - those who exercise and don't watch what they eat generally eat more to compensate so don't loose anything at all.

However, I did loose weight more quickly (I was dieting though) when I did exercise every day eg something like shred on non gym days. If the shred (20 mins) is roughly 200 calories, and you do it every day, then thats 1400 calories a week, so you it would take 3 weeks to loose a pound if you don't eat anything extra. You could probably get the same results through 2 extra full on gym sessions in a week - ie around 700 calories for a gym session (if you work hard) - again a pound is roughly a deficit of 4000 calories, so again a pound every 3 weeks.

If you did want to loose as much as a pound a week then you'd have to do an extra 4000 calories in a week (and not eat more) - and you already do 3 gym sessions so say you go an extra 4 times (ie every day) - well its bloody hard to burn 1000 calories in the gym - I am training for a (sprint) triathlon and the only times have had an estimated 1000 calories in a day is where I've done a full triathlon's worth (ie 30 length, around 200 calories, 20km on bike around 450 calories, and 5km run around 350 calories). TBH quite unrealistic to do 4x a week - and you'd probably eat more to justify.

I guess what I am trying to say is that if you don't want to change your WOE then your weight is unlikely to change.

P.S. Could you not change your diet when your DH is NOT around, and restrian yourself for the next few weeks at weekends/evenings whilst you loose the weight? Once its off you should be able to indulge at weekend if you are good all week without gaining.

Thanks forever! I think i knew what the answer would be as i have read so many articles and diet books and the times when I have lost weight has been through a strict diet ie low carb, juicing or WW. If i put as much effort into dieting as i do into researching it then i would be stick thin!
I am fairly good during the week when DH is not here as much. Today, for example, i have had 30g porridge made with half milk/half water and blueberries, lunch was tom soup and dinner was chicken breast and salad. I have had a few snacks but have kept within 1200 cals however i can already feel myself getting into weekend mode as DH is home tomorrow and no doubt there will be wine! We are going on holiday in 4 weeks so i think my plan is going to be add another session at the gym and try and cut down on the wine and see how that goes. I know from previous years that when i loose weight i can maintain quite easily but somehow these few pounds have crept back on and i am struggling to shift them.

FWIW I have done MFP, not eaten exercise calories (so only 1200 calories a day) - like you 3 gym trips but also shred on non gym day and have indulged (a bit) on saturdays - basically eating my exercise calories then.... and have still lost.

Better also to have one glass of really good wine than 2 glasses of not such good wine!

start running long distance! Other than cross country skiing best calorie burner there is. I eat exactly like you BUT run around 30 miles a week and the weight stays right off. I too did gym etc too no avail. Run run run! I cant recommend it enough. Obviously you have a good fitness base so it wouldn't be too hard to get your miles up on the road.

When I say long distance I mean around 9/10 miles. Burns off around 900/1000 calories in an average woman.

I have successfully lost weight in the past without changing my diet. This was when I just qualified as pump/combat instructor and took all the substitute classes I could find to practice. we are talking about around 3 classes per day though, not week, which is not something I would actually recommend.

so I'd still recommend working on that (not) eating part - maybe you just need to find a diet that suits you and stick to it while your DH is away?

My bodypump class was cancelled when i got to the gym today so i went into the actual gym and did 20 mins cross trainer and then ran 3k. I surprised myself as the run was quite easy and i actually enjoyed it. I am not a keen runner however I know from past experience that it really works for my shape. I am very pear shaped and it tones my chunky thighs. Have decided that my extra session at the gym will be treadmill based and i am going to build up my distance. In fact i was going shopping tomorrow but will go to the gym instead and try to get there at the weekend too. It is half term next week so will be difficult to get to the gym but i will try and shred everyday. I WILL be at least 4 pounds lighter before my hols!

to maintain health 30mins moderate physical activity 5 times a week

weight loss 60 mins moderate activity 5 times a week