Am I on the right track in losing fat? Is this making progress?

mom3over40

After reaching my goal weight, I tried to switch my focus to losing the fat but it seems much harder to track. When I was trying to lose weight, I weighed myself every day and see my fluctuations achieving new low almost every week and I was, on average, losing 1 lb/week and about 1 inch off my waist every month. But now, for the one month that I got back on track with my intake and exercise, I lost about 1 lb and there isn't much difference in my measurement. Although it is not about the weight any more, it would still be nice to see progress. Is this how slow progress is like? Or, am I fooling myself and I am actually eating too much?

Some stats about me:

43 years old
Height: a little under 5'3"
current weight: 118~120

TDEE: 1860
TDEE-20%: 1488

Body Fat %: app. 26% (according to various measurement based calculators)
Protein goal: 88g

I run 3 times a week (4.5 miles x 1, 3 miles x 2) and follow the program on Body by You by Mark Lauren another 3 times a week. I am increasing my milage on the long run each week and progressing through the body weight exercises. Some days, I cannot eat under my caloric goal but it would still be under my TDEE by about 10%. Some days I cannot hit the goal of 88g of protein, but it would be at least 70 g. So, should I be more patient and I am actually on the right track? Or, should I focus on eating less and hitting my protein goal?

Liftng4Lis

Lift heavy things!

kcuevas10

I've been reading burn the fat, feed the muscle by Tom Venuto. It's been helpful understanding best ways to lower body fat %

Christine_72

kcuevas10 wrote: »

I've been reading burn the fat, feed the muscle by Tom Venuto. It's been helpful understanding best ways to lower body fat %

@kcuevas10‌ does it involve exercise?

cheshirecatastrophe

Wait. So you were losing 1 lb a month with a goal of "lose weight," and now that you want to lose body fat, you've lost 1 lb in one month? Is that not progress?

ETA: Oh, I get it. You haven't lost body fat by measurements...*including* but not limited to waist, right? I'm somewhere around your height and weight, and as I've lost 10 pounds it has definitely not come off my waist in neat 1:1 ratios. (Alas.)

mom3over40

Liftng4Lis wrote: »

Lift heavy things!

Thanks, I am planning on trying strong lift 5x5 next. Right now, I'm at inverted row with knees slightly bent. I think I am on my way to a full pull up soon. Is this a kind of progress for lifting heavy too?

Liftng4Lis

You've lost the weight and now it seems like a recomp is in order..http://www.bodyrecomposition.com

mom3over40

cheshirecatastrophe wrote: »

Wait. So you were losing 1 lb a month with a goal of "lose weight," and now that you want to lose body fat, you've lost 1 lb in one month? Is that not progress?

I was losing 1 lb a week when I focus on losing weight. Now, I have lost about 1 lb in a month. With all the body fluctuation, 1 lb doesn't seem like making progress - it could be just water or monthly cycle thing...

mom3over40

Liftng4Lis wrote: »

You've lost the weight and now it seems like a recomp is in order..http://www.bodyrecomposition.com

Thanks for the link. The current post happened to be on Bipolar, I was confused at first
But I will read the information on recomposition. Thanks again.

cheshirecatastrophe

mom3over40 wrote: »

cheshirecatastrophe wrote: »

Wait. So you were losing 1 lb a month with a goal of "lose weight," and now that you want to lose body fat, you've lost 1 lb in one month? Is that not progress?

I was losing 1 lb a week when I focus on losing weight. Now, I have lost about 1 lb in a month. With all the body fluctuation, 1 lb doesn't seem like making progress - it could be just water or monthly cycle thing...

Oops. I can read good. (Sorry.)

Your TDEE seems a *little* high to me (as someone about your size) for three days a week of cardio--I'm not sure the Body By You exercises count the same as running a 5K in terms of calorie expenditure. So the margin of error you built in seems about right for slowed-down weight loss. (Unless you have an active job, in which case I have foot-in-mouth disease again.)

Liftng4Lis

mom3over40 wrote: »

Liftng4Lis wrote: »

You've lost the weight and now it seems like a recomp is in order..http://www.bodyrecomposition.com

Thanks for the link. The current post happened to be on Bipolar, I was confused at first
But I will read the information on recomposition. Thanks again.

laughssssss- I didn't even look!

mom3over40

kcuevas10 wrote: »

I've been reading burn the fat, feed the muscle by Tom Venuto. It's been helpful understanding best ways to lower body fat %

Thanks, will check it out.

mom3over40

cheshirecatastrophe wrote: »

Oops. I can read good. (Sorry.)

Your TDEE seems a *little* high to me (as someone about your size) for three days a week of cardio--I'm not sure the Body By You exercises count the same as running a 5K in terms of calorie expenditure. So the margin of error you built in seems about right for slowed-down weight loss. (Unless you have an active job, in which case I have foot-in-mouth disease again.)

No worries.

Thanks for your input. You are probably right on the calorie expenditure on Body by You exercises. They are strength training, unlikely to match those runs. I run so that I can eat more. Otherwise, my TDEE would be so pathetic. LOL.

cheshirecatastrophe

mom3over40 wrote: »

cheshirecatastrophe wrote: »

Oops. I can read good. (Sorry.)

Your TDEE seems a *little* high to me (as someone about your size) for three days a week of cardio--I'm not sure the Body By You exercises count the same as running a 5K in terms of calorie expenditure. So the margin of error you built in seems about right for slowed-down weight loss. (Unless you have an active job, in which case I have foot-in-mouth disease again.)

No worries.

Thanks for your input. You are probably right on the calorie expenditure on Body by You exercises. They are strength training, unlikely to match those runs. I run so that I can eat more. Otherwise, my TDEE would be so pathetic. LOL.

I KNOW, RIGHT?

People ask, "Why would you eat back your exercise calories," and I'm like, you must be tall...

loulamb7

mom3over40 wrote: »

Liftng4Lis wrote: »

Lift heavy things!

Thanks, I am planning on trying strong lift 5x5 next. ...

Start immediately. I think you'll get better results then you current routine. Good luck.

kcuevas10

christinev297 wrote: »

kcuevas10 wrote: »

I've been reading burn the fat, feed the muscle by Tom Venuto. It's been helpful understanding best ways to lower body fat %

@kcuevas10‌ does it involve exercise?

It doesn't give you a specific workout plan but breaks down how the body works and best way to burn fat.

Unknown

This content has been removed.

mom3over40

loulamb7 wrote: »

Start immediately. I think you'll get better results then you current routine. Good luck.

Thanks for your input. If you could kindly explain why, that would be great... Is there something intrinsic about my current program that makes it not as good as SL5x5?

FYI, my current routines on BBY is:
3x10: inverted row with knees slightly bent
3x10: assisted one legged squat
3x10: assisted push up; or, assisted military press
3x10: Romanian dead lifts

If I can finish the 3x10 on an exercise, I will progress to the next difficulty level. And if I am progressing every single one, I will be doing unassisted pull up, one legged squat, push up, military press and weighted one-legged warriors in the coming 3 weeks or less.

I know many folks on MFP recommend strong lifts 5x5, that's why I'd like to try it. On the other hand, I really would like to know what this at-home program could do for my body. I am a stay-home mom and some days, it is just easier to work out at home.

I hope I did not come across as not accepting advice, just that, a little more explanation would help me leave my comfort zone to enter the intimidating weight room

Thanks ahead!