The problem is in both your eating and exercise. I was a Corpsman (medic) and in charge of military members who I had to get back in shape to pass PT tests so my information is trustworthy. I have a resource in the last paragraph for you to check and she explains it better than I can.
How you eat is 80% of the equation in fat loss. It is true that you need to burn more calories than you consume. However, if you are consuming less than 1400 calories a day your body goes into a starvation mode. Your body gets scared that it will not get enough calories so it stores carbs and fats to preserve itself. You need to consume more calories. Aim for the 1400-1600 range, BUT ALSO do what I mention in the next paragraph.
How you exercise is 20% of the equation but still important. Cardio has a plateau where it quits working and your results plateau as well. True fat loss is done with a combination of cardio AND WEIGHTS. When you lift weights, it boosts your metabolism more effectively than cardio, which means a faster calorie burn. Also, doing cardio alone can result in muscle loss as well. Weight loss can burn calories up to 24-48 hours AFTER the exercise session. Notice I said FAT loss, not WEIGHT loss. The scale is not an accurate measure of health. Muscle weighs more than fat but is leaner. The TONED look women crave is actually muscle. Women do not produce enough testosterone to bulk like a man unless she has some genetic exception or goes crazy on testosterone-boosting supplements, so do not be afraid of lifting weights. Lifting weights will get you a nice, firm ass. Lifting weights will increase your endurance.
Change up how you eat and work out. Also, vary your exercise. Your body will adapt if you do the same thing over and over. Look up Hunter Chilton on Youtube. Also, go to hunterchilton. com. She has a workout program you can buy. All the information in it can be found for free, but she puts it together in an easy to understand style. Her guide has helpful eating and exercise advice. I am trying out for law enforcement now. Her program is what I am using and I am even more fit than I was in the military, where I was training other troops to pass PT tests.
Nah kcal ain't just it. You're probably gaining leg muscle mass while losing stored fats. If ya want even faster results, cut out carbs, try keto. It's hard but not impossible. Kcal can stay moderate or even low (I wouldn't recommend since higher muscle mass equals higher kcal need) but once you switch to ketosis it'll go by quick. Also try out a fast every now and then, just water. But remember if you do keto you're going to need multivits for the micros you'll lose from low carb. Essentially less than 100g of carbs a day will get you into ketosis after like 3 days? Heck I'm at about 3-5k calories, sometimes almost 6, and only really been gaining about 1lb a week. It's freaking frustrating. Just different body types get different results
Don’t get discouraged things take time, everyone is different.
Maybe the bike is not the best way for you, or may the way your doing things is not the right training plan for you.
Also when you say your eating plan, you say you try to stick to it, but how often are you sticking to it, and are you eating the right foods as that all plays a big part.
Mixing up your workouts, interval training is really good, the treadmill, weight training, fasted cardio, F45 training, stair master, hot yoga.
Also going to the doctors and getting your levels and bloods checked is an idea, making sure your inside health is all A OK.
Seeing a nutritionist could be a good thing to make sure your eating the right foods, at the right times.
It all just depends how serious you are, how much time, money, effort you have and want to put in.
You could work with a personal trainer 1 day a week, get supplements from a health food store to up the anti of your workouts and see better results? Eg creatine, etc.
Not sure, I lost 8 pounds this month without a single minute of exercise but since people make fun of me - I will keep my diet formula a secret.
Opinion
3Opinion
I'm basically a personal trainer, send me a DM with your entire routine and diet as well as how much water you drink every day and your health (allergies, auto-immune disorders, etc..).
I'm also not losing weight despite working out everyday. But I do feel healthier and slightly leaner than before so that's good enough for me at the moment.
It really depends on what exactly is in tge food your eating
You can also add your opinion below!
