Lost 46 lbs 15 more to go but it's not happening! Please advice

karenkasbi

So, in the past five months I've lost a total of 46 pounds. I cut off all the junk food and alcohol and started eating 1200 calories a day.

2.5 weeks ago I measured my body fat and it's at 26%. I weigh 58 kgs/128 lbs and I'm 165 cm/5'5". I've also been wanting to get in shape and have a toned body so I started a new training program called Focus T25 which is intense cardio/strength training for 25 minutes, five days a week.

My weight has remained the same for the past month, even with exercise. I eat healthy, exercise and sleep well but the numbers on the scale just won't budge. I'm waiting to measure my body fat in 1.5 weeks (when I complete the 1st phase of training) to see if my BF% is decreasing with the exercise. But still I'm desperate to lose these last 15 pounds, I don't know what else I should do. I've been trying to hard.

Help is appreciated! Please advice!
Thanks so much

deksgrl

Congrats on your success so far! Set your profile to lose half a pound a week. Eat the amount it gives you, plus log your exercise and eat half of the extra calories it gives you. Be aware that when you start a new exercise program your muscles will retain water for repair so if you have lost a few pounds, it could be masked by this water retention.

Ludka13

Have you updated your weight in MFP? As you lose weight you will need to cut more calories.

karenkasbi

deksgrl wrote: »

Congrats on your success so far! Set your profile to lose half a pound a week. Eat the amount it gives you, plus log your exercise and eat half of the extra calories it gives you. Be aware that when you start a new exercise program your muscles will retain water for repair so if you have lost a few pounds, it could be masked by this water retention.

Thanks so much! well I hope it's just water retention. But isn't that too much calories? I don't know if I can eat more than 1200 calories a day, I just got so used to eating little.

karenkasbi

Ludka13 wrote: »

Have you updated your weight in MFP? As you lose weight you will need to cut more calories.

yes, I just did. it still says 1200 calories. I don't think I should eat less than that though.

deksgrl

karenkasbi wrote: »

deksgrl wrote: »

Congrats on your success so far! Set your profile to lose half a pound a week. Eat the amount it gives you, plus log your exercise and eat half of the extra calories it gives you. Be aware that when you start a new exercise program your muscles will retain water for repair so if you have lost a few pounds, it could be masked by this water retention.

Thanks so much! well I hope it's just water retention. But isn't that too much calories? I don't know if I can eat more than 1200 calories a day, I just got so used to eating little.

The amount that MFP gives you does not include exercise. When you are exercising, you need more fuel for that. However, the estimates on the calorie burn are generally high, so most people don't eat ALL of the calories it gives.

Also, be sure you weigh and measure all of your food and log accurately. Most people underestimate how many calories they are actually eating.

karenkasbi

deksgrl wrote: »

karenkasbi wrote: »

deksgrl wrote: »

Congrats on your success so far! Set your profile to lose half a pound a week. Eat the amount it gives you, plus log your exercise and eat half of the extra calories it gives you. Be aware that when you start a new exercise program your muscles will retain water for repair so if you have lost a few pounds, it could be masked by this water retention.

Thanks so much! well I hope it's just water retention. But isn't that too much calories? I don't know if I can eat more than 1200 calories a day, I just got so used to eating little.

The amount that MFP gives you does not include exercise. When you are exercising, you need more fuel for that. However, the estimates on the calorie burn are generally high, so most people don't eat ALL of the calories it gives.

Also, be sure you weigh and measure all of your food and log accurately. Most people underestimate how many calories they are actually eating.

Thanks! I just started to log today. It's under 1200 calories and I still have 300 calories to eat from exercise! Which I don't even need. I'm just hoping I'll see results.

Oishii

It probably is just water retention. Also, your body may be reluctant to lose much more as, depending on your frame, your goal weight is pretty low.

karenkasbi

Oishii wrote: »

It probably is just water retention. Also, your body may be reluctant to lose much more as, depending on your frame, your goal weight is pretty low.

yeah, hopefully. I'm a size 6, I used to be 8 and I'm trying to fit in my size 4 dress which is the source of my motivation. I don't know how to trick my body to reach my goal.

hill8570

Might want to try tracking arm and waist measurements -- if you were a couch potato before, T25 is going to put a bit of muscle on your bones, so you'll be gaining weight (or flatlining) while your measurements shrink. 26% is already a pretty reasonable BF% for a non-athletic woman -- getting below that is going to require adding muscle mass more than losing fat.

deksgrl

karenkasbi wrote: »

Oishii wrote: »

It probably is just water retention. Also, your body may be reluctant to lose much more as, depending on your frame, your goal weight is pretty low.

yeah, hopefully. I'm a size 6, I used to be 8 and I'm trying to fit in my size 4 dress which is the source of my motivation. I don't know how to trick my body to reach my goal.

It takes longer to lose those last pounds. Trying to hurry it is just counter-productive.

karenkasbi

hill8570 wrote: »

Might want to try tracking arm and waist measurements -- if you were a couch potato before, T25 is going to put a bit of muscle on your bones, so you'll be gaining weight (or flatlining) while your measurements shrink. 26% is already a pretty reasonable BF% for a non-athletic woman -- getting below that is going to require adding muscle mass more than losing fat.

well, I don't really like to call myself a couch potato but I have a desk job and I worked out on and off in the recent two years. I measured myself before starting T25, I just have to wait until the program is over I guess. I was just shocked by 26% BF I believed I was healthier than that. How long do you think it'll take for me to see difference in my measurements?

katherinemab

I'm also doing T25 and have noticed a lot of body recomposition happening! Take and track your measurements as T25 recommends. Results are happening. Be patient, Rome wasn't built in a day.

zumbamomma2

I understand your frustration. I have struggled to take off my last 8 pounds. One thing I have learned is that there is such a thing as not eating enough calories and your body goes into "retaining mode" (don't know all the technical terms). I have noticed when I eat all my calories I am more likely to lose than if I don't eat all my calories for the week. So like others have said, measure and log everything. Eat all your calories not less, hard to grasp that idea. Hope it helps! Keep up the good work and remember most important is that you are feeling better and getting healthier every day.

karenkasbi

katherinemab wrote: »

I'm also doing T25 and have noticed a lot of body recomposition happening! Take and track your measurements as T25 recommends. Results are happening. Be patient, Rome wasn't built in a day.

thanks, you give me hope!

karenkasbi

zumbamomma2 wrote: »

I understand your frustration. I have struggled to take off my last 8 pounds. One thing I have learned is that there is such a thing as not eating enough calories and your body goes into "retaining mode" (don't know all the technical terms). I have noticed when I eat all my calories I am more likely to lose than if I don't eat all my calories for the week. So like others have said, measure and log everything. Eat all your calories not less, hard to grasp that idea. Hope it helps! Keep up the good work and remember most important is that you are feeling better and getting healthier every day.

yeah, I guess I can give it a try. I'm just horrified of the idea

karenkasbi

update! my BF is down to 22% (-4%) in seven weeks of doing of FocusT25 and my weight is 56 kgs. I guess it's possible, it's just a really slow process.

karenkasbi

Can someone tell me at what BF percentage my muscles will start showing? Possibly at 15%?

Sued0nim

karenkasbi wrote: »

hill8570 wrote: »

Might want to try tracking arm and waist measurements -- if you were a couch potato before, T25 is going to put a bit of muscle on your bones, so you'll be gaining weight (or flatlining) while your measurements shrink. 26% is already a pretty reasonable BF% for a non-athletic woman -- getting below that is going to require adding muscle mass more than losing fat.

well, I don't really like to call myself a couch potato but I have a desk job and I worked out on and off in the recent two years. I measured myself before starting T25, I just have to wait until the program is over I guess. I was just shocked by 26% BF I believed I was healthier than that. How long do you think it'll take for me to see difference in my measurements?

BF measurements are completely inaccurate so you look at the trend not the absolute figure

That said 26% bf for a woman is completely acceptable

Mudler

Same happened to me. I lost plenty, 2lbs a week, no problem. Then i had the idea, eat a little less and eat more healthy. For a Month, I couldn't seem to lose any weight at all. My weigh fluctuated +- 4lbs. It stayed that way for over a month, not really moving significantly either up or down.

So i kinda gave up, chilled out, relaxed, ate a bit more than I maybe should, changed my goals to fit better, so i could eat more without being told off by MFP and now 2 weeks later, it's all working again, back to losing 2lbs a week!

Very happy about it as well but could do with Christmas being a Month later really

Tattedupmommy5

Hi. I completed the entire T25 program and lost 40 pounds and 39 inches. I also added Shakeology to my diet. I ate between 1300-1450 calories a day, never plateaued and I finished the entire program, including the Gamma phase. I did T25 twice. The second time around, I did hit a plateau so I bought Insanity and did that.. Now, with Insanity, the second month is extremely hard. I did the whole program and stopped 2 weeks before I would have completed the program. I'm thinking about doing it again. I just have to find the time to do it now since it's a 45-60 minute workout.
Definitely eat more than 1200 calories, even if it's 1250.. You burn a lot and build muscle with T25... So you wanna make sure you're getting enough nutrition/calories so you can lose weight.
Congrats on the weight loss!
Great job!

deksgrl

karenkasbi wrote: »

Can someone tell me at what BF percentage my muscles will start showing? Possibly at 15%?

What method do you measure body fat? Not all methods are predictably accurate. But typically 19-22% for women to see muscle definition. 15% would be quite lean. The actress Linda Hamilton got down to 14% for the movie Terminator 2, very muscular and veins visible. I wouldn't worry too much about the number, as long as you keep working towards the look you want.

hill8570

This can give you an idea: http://www.builtlean.com/2012/09/24/body-fat-percentage-men-women/ (scroll down to the pictures of women).

Depends on how much muscle you have to reveal, and, to a certain extent, your genetics. Some folks can be quite strong and only have minimal definition, and vice-versa.

Dropping from 26% to 22% in only two months is pretty incredible -- most women would consider that to be very rapid progress.

TavistockToad

You're 5ft5 and want to be 113lbs? :huh:

karenkasbi

thanks so much everyone! Merry Christmas and Happy New Year!

yeah, I want to be lean and strong with 15% body fat and wear whatever I want at anytime of the year. I don't like T25 Phase 2 very much, I think I'm gonna start Insanity Max 30 in January; currently on a break. I use an iFit scale to measure my weight, body mass index, body fat percentage and calorie intake. Now at 22% I still have a bit of stomach and belly fat, I don't look fit at all and my body is kinda softer compared to sometime ago, I don't know why, I'm finding it repulsive. I guess I have to stay dedicated throughout winter.

hill8570

karenkasbi wrote: »

yeah, I want to be lean and strong with 15% body fat and wear whatever I want at anytime of the year. I don't like T25 Phase 2 very much, I think I'm gonna start Insanity Max 30 in January; currently on a break. I use an iFit scale to measure my weight, body mass index, body fat percentage and calorie intake. Now at 22% I still have a bit of stomach and belly fat, I don't look fit at all and my body is kinda softer compared to sometime ago, I don't know why, I'm finding it repulsive. I guess I have to stay dedicated throughout winter.

Have you considered some heavy lifting? With the rapid weight loss you've had, you're going to have had some muscle wasting and the usual loose skin. Hitting the barbells on a beginner program like Stronglifts or Starting Strength will help restore the muscle wastage. Loose skin is a different story, but having a solid core certainly helps.

Francl27

karenkasbi wrote: »

Can someone tell me at what BF percentage my muscles will start showing? Possibly at 15%?

I'm 5'5", a bit under 61 kilos, and my muscles are showing just fine. I don't know what your frame size is, but it's never been possible for me to maintain anything under 59 kilos, heck I'm not even sure I can get that low anymore because my body keeps screaming for food when I do...

I'm thinking your body fat measurements must be way off, but either way your muscles should be showing by now, unless you've lost them all while losing weight or something... You should probably focus on real strength training programs and not cardio ones.

karenkasbi

I would love to do strength training, I don't have time to go to the gym at all. I have a full time job and I freelance from home. The only thing I can fit in my schedule is 30 minutes of training. I have some weights at home, maybe I can do it at home at night? Do I need a coach for that?
I don't have loose skin, I don't even have stretch marks, it's just my body kinda feels softer compared to a year ago.

HeySwoleSister

How old were you when you fit in that size 4 dress, and how old are you now? Have you been pregnant during the time in between?

Age and pregnancy can permanently change the way your body is shaped and fits in clothes. I went through a period of being grossly underweight a few years ago (5'6" and about 105 lbs at that point) and even then there was no fitting my 40 year old mom of 3 broader ribs and hips into the dresses that I wore as a 115 pound teenager.

I'd suggest buying a nice 2 piece bathing suit and use how you look in that as your new motivator -- muscle tone and lack of visible flab will make you feel proud and healthy, much more so than numbers on a scale.

karenkasbi

I was always 110 pounds, until I was 24 and I went through depression and took pills for a year. In that time I gained some weight. I don't know, these pills are awful. I've never been pregnant. Now I'm 26, I bought a size 4 skirt last week, it's great. Now I just want to get stronger and look fit. I'd love to know about strength training programs I can do at home that are efficient and effective. I'd love to do Insanity if it's gonna help me build muscle.

HeySwoleSister

Oh, boy, do I feel you on those anti-depressants. It was PPD that sent me down to that unhealthy low weight and the pills that got me a 40 pound weight gain over the mere two months I was taking them. Five years later, and I've managed to lose 10 pounds, would like to lose 10 more of fat, but am also lifting heavy in an effort to build some strength and help prevent future bone disease.

If you don't have gym access or free weights at home, I have seen people here recommend googling Convict Conditioning and Your Body is Your Gym for some good muscle building programs without equipment.