Very Slow Weight Loss

Medilia

So over the last five weeks I have only lost 900Grams.

I am exercising and eating well. So I am wondering if this could be due to me weight lifting three times a week? Is it likely that I am building muscle while losing fat and because muscle is heavier than fat the losses aren't showing as clearly?

crashchamp

900 grams is almost 2 pounds, so thats about .5 pounds a week. depending on goals that is a decent rate of loss. Its unlikely your gaining muscle if you are eating at a deficit.

Medilia

But lifting would be helping me tone (I swear my arms are firmer) and stop me from getting saggy skin when I lose weight right?

ana3067

As said, you're not gaining muscle. If you lift heavy (3-5 reps, 3-4 sets, as heavy as you can handle) while eating enough protein (0.82 x your weight for grams of protein) then that can help you minimize losing lean body mass, and as such help make your body feel firmer. Saggy skin is very much related to how much weight you have to lose and how quickly you lose.

If you are new to lifting then you could be retaining more water, masking scale losses. Otherwise you are eating more than you think/need to, or a combo of both.

blueakama

Yes you are probably building muscle and toning. Sounds like you are on the right track, keep it up.

Medilia

I am weighing food religiously so I doubt it is the latter. Hopefully I am retaining water, which means eventually I will stop and hopefully get a nice big loss. Haha.

elphie754

blueakama wrote: »

Yes you are probably building muscle and toning. Sounds like you are on the right track, keep it up.

You are not building muscle if you are in a caloric deficit.

Sued0nim

could be newbie gains - but more importantly it's a great thing to be doing as you're getting stronger and helping protect your LBM from depleting as you lose weight

but I think the important thing to take out is that 0.5lb a week is a good weight loss if you don't have that much to lose

You do get water retention when you lift to help repair muscles microfractures at a cellular level when training (that's how it works) - this will also mask weight loss

GaleHawkins

I had a time of 8 weeks with NO weight loss but lost inches in fat. I agree you are on the right track and tweak if you see the need. We are all different so our advice may never really apply to that of another. Keep up your good practices. Some build muscles when losing weight it is reported and some do not so you will hear both yes and no to your question. It seems to depend on several factors. If one needs to eat 2300 calories daily and only eats 2100 I think that person may build some muscle especially if they have little lean mass to start with. If the person needing 2300 is only eating 1800 calories muscle gain may be harder. Starvation dieting never works long term anyway for the long term health of one. Keep up the good job.

Liftng4Lis

blueakama wrote: »

Yes you are probably building muscle and toning. Sounds like you are on the right track, keep it up.

NOPE-With the exception of newbie gains, you don't build muscle in a deficit.
OP, half a pound a week is fantastic, keep up the good work!

Phrick

TimothyFish

Here's an interesting article for you guys who keep saying you can't gain muscle while in a calorie deficit:

http://scoobysworkshop.com/gain-muscle-lose-fat/

segacs

I see by your profile that you're targeting a 56kg loss, which is over 100lbs. So I'd think with that much to lose, you'd want to target a faster weight loss than 0.5lbs/week. If you don't mind my asking, what are your stats (age/height/current weight)?

Having said that, I also see you've set your calories at 1200, which is about as low as is safe to go for most people. And if you have 100lbs to lose, you're likely setting your calories too low, even with eating back some exercise calories.

It's really hard to say what might be going on here, without further information. Are you logging everything you eat, no cheating? Are you weighing your solids and measuring your liquids? Are any of your stats incorrect? Are you really a lot smaller than you think you are, and trying to lose too much weight? I really can't tell from your profile -- maybe add some info here and we can try to help you figure it out.

(To answer your original question, lifting weights should be helping, not hindering, your progress.)

Medilia

Haha thanks everyone.
I was kind of expecting to lose half a kilo every week (

Medilia

segacs wrote: »

I see by your profile that you're targeting a 56kg loss, which is over 100lbs. So I'd think with that much to lose, you'd want to target a faster weight loss than 0.5lbs/week. If you don't mind my asking, what are your stats (age/height/current weight)?

Having said that, I also see you've set your calories at 1200, which is about as low as is safe to go for most people. And if you have 100lbs to lose, you're likely setting your calories too low, even with eating back some exercise calories.

It's really hard to say what might be going on here, without further information. Are you logging everything you eat, no cheating? Are you weighing your solids and measuring your liquids? Are any of your stats incorrect? Are you really a lot smaller than you think you are, and trying to lose too much weight? I really can't tell from your profile -- maybe add some info here and we can try to help you figure it out.

(To answer your original question, lifting weights should be helping, not hindering, your progress.)

You have misread. I am targeting a weight of 56Kg. I am currently 67.9Kg so looking to lose about 10Kg
I am 20yr,152cm (5"),67.Kg

Yes, every single thing is weighed and measured. the only exception this week was a small muffin which the serving size was 35g so I gave it the benefit of the doubt because I don't have scales at work. (My colleague bought them in.)

sodakat

Really, with just 10kg to lose, 900 grams a week is perfect. Just keep it up. You'll get there!

Medilia

900 grams over 5 weeks haha.

elphie754

GaleHawkins wrote: »

I had a time of 8 weeks with NO weight loss but lost inches in fat. I agree you are on the right track and tweak if you see the need. We are all different so our advice may never really apply to that of another. Keep up your good practices. Some build muscles when losing weight it is reported and some do not so you will hear both yes and no to your question. It seems to depend on several factors. If one needs to eat 2300 calories daily and only eats 2100 I think that person may build some muscle especially if they have little lean mass to start with. If the person needing 2300 is only eating 1800 calories muscle gain may be harder. Starvation dieting never works long term anyway for the long term health of one. Keep up the good job.

You don't gain muscle in a deficit.

Also the bolder part doesn't make much sense (might be because I'm exhausted) but if your body needs 2300 and you eat 2100 you are in deficit and therefore will NOT gain muscle mass.

higgins8283801

I lose anywhere from 0.2 to 0.5 a week. I think you're doing well.

amtru2015

How much cardio are you doing and how often?

SLLRunner

Medilia wrote: »

So over the last five weeks I have only lost 900Grams.

I am exercising and eating well. So I am wondering if this could be due to me weight lifting three times a week? Is it likely that I am building muscle while losing fat and because muscle is heavier than fat the losses aren't showing as clearly?

Unfortunately, muscle gain and fat loss are not simultaneous. While eating at a deficit, an obese person can generally build some muscle, and a person with little to lose might have some newbie gains, but that's about it. In order to build muscle, it's important to eat at a slight surplus and to eat a high protein diet.

A half a pound a week is perfect if you have little to lose.

SLLRunner

ashmeg84 wrote: »

How much cardio are you doing and how often?

Please share why this matters. Weight loss does not require exercise.

tapirfrog

Yeah, well, I've lost about eight to twelve pounds a year, so I'm loving your half pound a week. You're doing fine.

RGv2

Have you been taking measurements over this 5 weeks? Within this 5 weeks, did you just start your lifting program?

If so, you may have 2 things going on. When eating in a deficit you lose water, fat, and LBM. By lifting in a deficit you work to maintain that LBM so you lose mostly water and fat. It's the whole "muscle weighs more than fat" deal. If you're not losing LBM because you're maintaining it and losing water and fat, the scale won't move as fast. The other thing is, if you just started this routine 5 weeks ago, your body may be retaining water for muscle repair as it adjusts to the workouts. Now you're mainly losing fat, and even though you could be getting smaller you won't see large gains on the scale due to the retained LBM, and the body retaining water. Once the body adjusts, the water will flush and the scale will drop.

Have you been taking measurements? Are you getting smaller?

hamoncan

I know its internet fitness gospel that you can't gain muscle and lose weight simultaneously yet somehow I did it every summer when I was younger and took a manual labour job when school was off. Usually lost 10-15 lbs and definitely put on some bulk. Body recomposition can happen gradually for regular folk who haven't already training a lot (and unlike already bulky body builders who undoubtedly cannot).

Medilia

RGv2 wrote: »

Have you been taking measurements? Are you getting smaller?

No I haven't been measuring. I moved recently and left a lot of stuff in storage at my parents including my measuring tape, I haven't been able to find where it is. I plan to get one this weekend.

SLLRunner

hamoncan wrote: »

I know its internet fitness gospel that you can't gain muscle and lose weight simultaneously yet somehow I did it every summer when I was younger and took a manual labour job when school was off. Usually lost 10-15 lbs and definitely put on some bulk. Body recomposition can happen gradually for regular folk who haven't already training a lot (and unlike already bulky body builders who undoubtedly cannot).

It's not internet gospel, it's simply fact. Setting aside the fact that you saw changes in your body, how do you know you gained actual muscle?

Medilia

I found an article online saying you can gain muscle. It requires serious lifting and protein. Don't know if my lifting is serious enough. I am upping weight every two weeks and shortening rests every week... but it doesn't really matter. What matters is I am losing weight and I am sure the weight lifting is helping me maintain muscle if nothing else.

sheepotato

Medilia wrote: »

I found an article online saying you can gain muscle. It requires serious lifting and protein. Don't know if my lifting is serious enough. I am upping weight every two weeks and shortening rests every week... but it doesn't really matter. What matters is I am losing weight and I am sure the weight lifting is helping me maintain muscle if nothing else.

Was it this one? scoobysworkshop.com/gain-muscle-lose-fat/

I hope you get some answers once you get a new measuring tape.

Medilia

Yes it was that one lol.

Yes! I have to go get more ribbon for presents today so I will get it then too