Losing fat

douceurdevivre

Hello, everyone ! I'm a slim 20 yo girl (175 cm / 53 kg /118 lbs) who's been working out and lifting weights (not much cardio though) for the past year, and yet I fail to see much definition. I still have fat on the back and sides of my thighs (and nowhere else, since I'm a pear shape) and it's quite frustrating, because I'm working my leg muscles like crazy. My quads and hamstrings have gotten pretty strong from all the weights, but they aren't as defined as I'd like them to be. I consume around 1000-1500 calories a day naturally (I'm just not hungry for more) and asides from exceeding the limit on sugar and protein, I keep my carbs and fat intake well below the limit MFP sets for me. I cannot bring myself to follow a drastically clean diet (you know, just chicken breast and broccoli and protein shakes) because I love delicious food, I have a sweet tooth and clean eating is very... unsatisfying and boring. I try to eat plenty of protein but don't set myself any restrictions and given my caloric intake, I'm not gaining weight anyway.

My question is, what am I doing wrong ? Why can't I see much muscle definition and what should I do to change this ? More cardio ? More weights ? Less food ?

Thanks !

ernestbecker

It's hard to say from the information you've given. If you're really serious about your question, do yourself a favor and start using this application on the PC and your mobile device.

What you should do:

1. put some photos up of yourself, yes, take some pictures in front of the mirror and show your physique. I'm a firm believer in before/after photos and don't be afraid to share them here. People get motivated from the progress of others.
2. enter the food you eat faithfully - This could be what's killing you
3. enter your workout routine, weight and reps

If you do this for a couple of weeks, I can tell you what's happening.

ernestbecker

O, and last thing, add me as a friend cause I'll never find you again.

douceurdevivre

I am already using this app religiously. And okay, I'll add the workout routine. Would it be visible to the people in my friend list ?

ernestbecker

It shows up in the timeline.

haroon_awan

Open your diary and post your workout routine or program first, otherwise we're all just guessing.

douceurdevivre

Okay, I made my food diary public. As for my workouts, I normally didn't write them until now, but I will start adding my regular exercises after going to the gym today.

psuLemon

There are two things hindering your results that you expect. First, you aren't eating that many calories. Unfortunately, you are assuming quantity with quality. It's very easy to increase calories without quantity. Eat higher calorie foods or if you have to, drink some. Adding stuff like nuts, avocado, cooking foods in EVOO, adding cheese to foods or as a snack, high calorie protein bars or shakes or my personal favorite going to town on a peanut butter jar (i do this when I bulk). Second, since you are 5'8 and 115 you are already under weight. This means, you probably do not have enough muscle to give you definition. This is very common, from my personal experience, with those who are at a low weight. Realistically, if you want that athletic look, you will probably need to do a couple bulk/cut phases where you will gain 20 lbs of muscle. I know that isn't what you want to hear, but it's probably the truth as this point.

After looking at your diary, it would appear you are starving yourself. And consistently eating very little will make it harder to get definition because your body will catabolize your lean body mass (muscle, tissue, etc..) to get energy.

BTW, the below is a bit of an extreme example, but you get the drift of how a bulk phase can help. BTW, she is 5'4 and weighs 140


http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

haroon_awan

Okay pretty easy. According to your diary:
Today you will eat 909 calories.
Yesterday you ate 895 calories.

You aren't eating enough. Period. 1000 calories is not enough for an adult.

First watch this http://www.youtube.com/watch?v=QDANtU4LUkc
Then watch this http://www.youtube.com/watch?feature=player_embedded&v=QHHzie6XRGk

According to the calculator in the first video, your maintenance is about 1900-2000 with 3 workouts a week and your current weight and height. If you want to lose weight then eat between 1400-1900 calories per day. Slowly start increasing your calories. You don't need me to do this, just watch the videos and they will explain how to do it and why what you are doing isn't working so far.

And focus on a strength training program such as StrongLifts 5x5 or NROLFW.
There is a group for women who do SL5x5 here if you need advice on the movements http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary

douceurdevivre

I'm not finished with eating for today and yesterday I didn't add all foods. Normally, I eat around 1000- 1200-1300 calories a day.
I am NOT starving myself. I'm never, ever hungry, that would be unacceptable to me. But I simply don't feel the need for more calories. On the rare occasions when I eat more calories, closer to 1800-2000, it's not because I was hungry, but because I was particularly greedy on that day and overindulged without actually feeling any hunger.

Second: so basically eating more calories will make me lose fat ? How does that even work ? One of those videos says I should pursue a caloric deficit if I want to lose fat.

This is what my body looks like, btw.

http://25.media.tumblr.com/b1ac0dbd1b453cd7ad4de9e7ed9d95c8/tumblr_mnvecbQgEU1qzd8cbo1_500.jpg

I'm sorry if I'm asking silly questions, but I'm somewhat confused. Thank you for the links and videos, I will watch them all after I come back from the gym.

MissMormie

At 175 and 53 kilos you are at a very low weight, in the BMI scale for underweight by quite a bit. To me that sounds like you do not need to lose fat, you need to add some muscle. This will give your body more firmness and that toned look you want.

To do so you need to eat quite a lot more, while lifting weights. If you want you can find a lot of information about lifting on this site as well.

MadisonLeo

I'm not finished with eating for today and yesterday I didn't add all foods. Normally, I eat around 1000- 1200-1300 calories a day.
I am NOT starving myself. I'm never, ever hungry, that would be unacceptable to me. But I simply don't feel the need for more calories. On the rare occasions when I eat more calories, closer to 1800-2000, it's not because I was hungry, but because I was particularly greedy on that day and overindulged without actually feeling any hunger.

Second: so basically eating more calories will make me lose fat ? How does that even work ? One of those videos says I should pursue a caloric deficit if I want to lose fat.

When you eat more calories , your body will have the fuel it needs to burn calories as well as build muscle. You need to be eating a bit more protein so your muscles will use them to rebuild, repair and grow. The only thing eating less will do is send your body into starvation mode and it won't want to burn any calories. Also, whatever muscle you could be building is being used by your body to maintain your current weight and give you energy to move around during your day. So you need more. Muscle is more heavy than fat, so you won't look fat, you will look athletic.

douceurdevivre

At 175 and 53 kilos you are at a very low weight, in the BMI scale for underweight by quite a bit. To me that sounds like you do not need to lose fat, you need to add some muscle. This will give your body more firmness and that toned look you want.

To do so you need to eat quite a lot more, while lifting weights. If you want you can find a lot of information about lifting on this site as well.

The BMI is not an accurate indicator of one's health. I've always been underweight, I have a very fast metabolism and it's natural. Forcing myself to eat a lot more, without feeling hungry, only makes me feel bloated and lethargic.

I'm already lifting weights and I've added some muscle since starting, but it's all for nothing if it's all under a layer of fat. I'm interested in shedding it and if anything, getting thinner, harder legs, not getting thicker and keeping my fat :<
I don't want to gain weight, I want to get a lower body fat percentage, that's all.

confetti_blind

I think you should go to see your GP/doctor and explain your body image/weight loss goals.

I don't think you will listen to a bunch of strangers on the internet. But, hopefully, if your doctors explains the risks to you of aspiring to maintain a BMI below 18.5, you will listen to your doctor.

douceurdevivre

When you eat more calories , your body will have the fuel it needs to burn calories as well as build muscle. You need to be eating a bit more protein so your muscles will use them to rebuild, repair and grow. The only thing eating less will do is send your body into starvation mode and it won't want to burn any calories. Also, whatever muscle you could be building is being used by your body to maintain your current weight and give you energy to move around during your day. So you need more. Muscle is more heavy than fat, so you won't look fat, you will look athletic.

You're right, and I will do that, thanks ! I used a calculator recommended in one of the videos that have been linked to me in this thread, and apparently I should eat around 1500 calories a day and one gram of protein per each pound of body weight if I want to lose fat.

kitka82

It's not just about eating more calories. If you eat to maintain your weight while lifting heavy, the idea is that you lose body fat while maintaining lean mass. If you can add even 100 calories a day, you will build more muscle. So perhaps you could set MFP to maintenance calories and eat that while lifting. It's not a very fast process, but I've seen people make great progress in 6 months' time.

missdibs1

bump

Krecob

Try lifting heavier

JessHealthKick

At 175 and 53 kilos you are at a very low weight, in the BMI scale for underweight by quite a bit. To me that sounds like you do not need to lose fat, you need to add some muscle. This will give your body more firmness and that toned look you want.

To do so you need to eat quite a lot more, while lifting weights. If you want you can find a lot of information about lifting on this site as well.

The BMI is not an accurate indicator of one's health. I've always been underweight, I have a very fast metabolism and it's natural. Forcing myself to eat a lot more, without feeling hungry, only makes me feel bloated and lethargic.

I'm already lifting weights and I've added some muscle since starting, but it's all for nothing if it's all under a layer of fat. I'm interested in shedding it and if anything, getting thinner, harder legs, not getting thicker and keeping my fat :<
I don't want to gain weight, I want to get a lower body fat percentage, that's all.

please listen to the advice people are giving. You should aim to gain muscle - this will come with a POSSIBLE temporary increase in fat (very slight) and then you can reduce what you eat - back to what you have now - and see the more athletic look.

You are very slim from looking at the pic, you should try for muscle. If you think you are using your muscles then you clearly aren't properly. You should be killing yourself by the 10-12th rep, with 3-5 sets. You should aim for upper body 1-2 days a week, and lower 1-2 days a week. This is what I personally do and I have seen great progress. Everyone is different of course, but no one will argue with the fact that you need to lift heavy with minimal repetitions.

Good luck! You are starting in a good place, my bf% is still horrible. Gaining muscle is fun and satisfying, so make the most of it

Skinny_minny_mo

I unfortunately dont have any advice, but having read through the forum and your post, you want suggestions, but seem really defensive about what others are suggesting.

If what you have been doing isnt working, open yourself to try something new

good luck!

haroon_awan

For some people, maybe like yourself, keeping a diary or weighing your food isn't something you want to do and I understand that. Many people find it more useful to eat a plate of food 3-4 times a day and eat until they are satisfied and they can still lose the fat. That's fine and there is nothing wrong with eating and not keeping a diary. But having said that, I would highly suggest that you try and keep a track of all that you eat so others can help if you ever need it. I also know what it's like to not want to eat because you just aren't hungry any more. I can eat 4000+ calories one day and a different day I might not even want 2350. I burn a lot of calories from the nature of my job (lots of walking, up to 1000 cals burned) and still sometimes don't feel hungry.

The videos I linked, they are both by two people who have helped thousands of people. Brandon Campbell (video 1) is one of the most knowledgeable guys on the YouTube fitness scene; and Layne Norton (video 2) is one of the world's leading trainers, no question. The reason I'm saying this is that yes, a calorie deficit is important for fat loss, but having too large a deficit can hinder fat loss, and having insufficient protein (which is would appear that you currently have) are not ideal for body composition and in terms of retaining lean body mass, which is what you want.
http://www.bodyrecomposition.com/fat-loss/why-big-caloric-deficits-and-lots-of-activity-can-hurt-fat-loss.html

If eating more sometimes makes you feel bloated and lethargic, then this could be a sign of an allergy or intolerance to certain ingredients. Have you ever had issues with lactose or gluten?

@confetti_blin: I disagree. You don't need to go and see a doctor. All you need to do is a bit of research yourself and spend some time finding the right information in the midst of all the fad diets and hocus pocus information from all these so called "coaches" who spout a unscientific or inexperienced training and nutrition program.

haroon_awan

Also, don't increase your calories by a big number as you will likely put on quite a bit of fat. Rather, take a slow approach called reverse dieting. This is a term used, primarily by physique athletes, to refer to a phase after their photoshoot or competition where they use 100ish calorie increments in their weekly calorie goals.

For example, if your goal is 1300 calories stick to that this week
Next week increase it to 1400 calories
Next week 1500 calories
Keep going until you reach whatever is right for you that is until 2000
Assess your progress and if you are happy with 1600 then stick to it, but your basal metabolic rate (the minimum amount that you should be eating in order to preserve lean body mass is about 1375 calories, so ideally you should not be eating less than this. I know it sounds weird, "don't eat less than xzy" but this is just the way our bodies work. The important part is being consistent.

This method of reverse dieting will minimise fat gain.

Feel free to message me if you need anything.

psuLemon

At 175 and 53 kilos you are at a very low weight, in the BMI scale for underweight by quite a bit. To me that sounds like you do not need to lose fat, you need to add some muscle. This will give your body more firmness and that toned look you want.

To do so you need to eat quite a lot more, while lifting weights. If you want you can find a lot of information about lifting on this site as well.

The BMI is not an accurate indicator of one's health. I've always been underweight, I have a very fast metabolism and it's natural. Forcing myself to eat a lot more, without feeling hungry, only makes me feel bloated and lethargic.

I'm already lifting weights and I've added some muscle since starting, but it's all for nothing if it's all under a layer of fat. I'm interested in shedding it and if anything, getting thinner, harder legs, not getting thicker and keeping my fat :<
I don't want to gain weight, I want to get a lower body fat percentage, that's all.

The issue is you are still associate eating higher calories with more food. You can eat the same quantity of food at 1200 calories and 1700 calories. It's your perception that is off. Like I mentioned, eat higher calorie foods. Also, if you say you hav ea high metabolism, why are you eating so little? If you do have a naturally high metabolism, then you are burning even more calories which means you will catabolize more lean body mass. Keep in mind, muscle is very inefficient and your body will more likely deplete that before your fat stores. Saying that, eating more will allow your body to drop fat, but like I mentioned the issue you have, you do not have enough muscle to support and protrude through your skin.

Unfortunately, you still associate weighing less with a tighter body; while in fact, is if you gained muscle, your body would be tighter and more lean. You do that while eating a surplus of calories, and heavy weight training.

savithny

At 175 and 53 kilos you are at a very low weight, in the BMI scale for underweight by quite a bit. To me that sounds like you do not need to lose fat, you need to add some muscle. This will give your body more firmness and that toned look you want.

To do so you need to eat quite a lot more, while lifting weights. If you want you can find a lot of information about lifting on this site as well.

The BMI is not an accurate indicator of one's health. I've always been underweight, I have a very fast metabolism and it's natural. Forcing myself to eat a lot more, without feeling hungry, only makes me feel bloated and lethargic.

I'm already lifting weights and I've added some muscle since starting, but it's all for nothing if it's all under a layer of fat. I'm interested in shedding it and if anything, getting thinner, harder legs, not getting thicker and keeping my fat :<
I don't want to gain weight, I want to get a lower body fat percentage, that's all.

It doesn't matter if you don't think BMI is an accurate indicator of health. At that height/weight, you can say you're not hungry, but your body is telling you that it cannot create muscle because you are not giving it any building blocks to do so.

Eating at a steep deficit while lifting weights can allow fat loss which reveals the muscles under the fat. If you do not have muscles then there is nothing to reveal. If your body does not have the fuel to do the work and the raw materials to do the work - nothing will happen. Right now, you're like a third-world construction company, being told to build a bridge with no steel beams, in a town where the power goes out for 20 minutes of every hour because the power plant can't provide capacity for the entire city.

toutmonpossible

Research diets for fat loss. They tend to be high protein, low fat, and low carb. Here's a link to a short term fat loss diet:

https://www.facebook.com/notes/fitness-black-book/rapid-fat-loss-diet-plan-my-2-shakes-and-chicken-salad-diet/156586674402562

Look at books like Escape Your Shape http://www.amazon.com/Escape-Your-Shape-Smarter-Harder/dp/0743211448 and Visual Impact for Women. http://visualimpactforwomen.com/

psuLemon

Research diets for fat loss. They tend to be high protein, low fat, and low carb. Here's a link to a short term fat loss diet:

https://www.facebook.com/notes/fitness-black-book/rapid-fat-loss-diet-plan-my-2-shakes-and-chicken-salad-diet/156586674402562

Look at books like Escape Your Shape http://www.amazon.com/Escape-Your-Shape-Smarter-Harder/dp/0743211448 and Visual Impact for Women. http://visualimpactforwomen.com/

There is only one diet for fat loss, it's called a calorie deficit. These resources and books will not provide any great secret to fat loss.

douceurdevivre

I think you should go to see your GP/doctor and explain your body image/weight loss goals.

I don't think you will listen to a bunch of strangers on the internet. But, hopefully, if your doctors explains the risks to you of aspiring to maintain a BMI below 18.5, you will listen to your doctor.

Both my parents are doctors. They see me everyday, they know my health state in detail, my father has taken ultrasounds of all my organs, they know what I eat and they will disagree with you that BMI is not an absolute measure of health. Some people just naturally have lower BMIs, because of fast metabolism or their body configuration. I am aware that I am underweight, but I am perfectly healthy and my parents wouldn't prescribe a forced weight gain simply because I don't fit an arbitrary number.

This being said, I will increase my caloric intake and try to eat 1500 calories daily. I'll also increase the ratio of protein in my diet.

It doesn't matter if you don't think BMI is an accurate indicator of health. At that height/weight, you can say you're not hungry, but your body is telling you that it cannot create muscle because you are not giving it any building blocks to do so.

Eating at a steep deficit while lifting weights can allow fat loss which reveals the muscles under the fat. If you do not have muscles then there is nothing to reveal.

I do have muscles, I can feel them and see them when I contract them. It's just that in some areas, they're covered by a layer of squishy fat which won't go away. My thighs are rather thick compared to my upper body, because of that fat.
I'm a pear shape, and while everything I gain on my upper body is easily visible, my lower body is where my fat is stored, so despite my gaining muscles, they are hard to see, being covered by the fat. Trust me, I know my body.

For some people, maybe like yourself, keeping a diary or weighing your food isn't something you want to do and I understand that. Many people find it more useful to eat a plate of food 3-4 times a day and eat until they are satisfied and they can still lose the fat. That's fine and there is nothing wrong with eating and not keeping a diary. But having said that, I would highly suggest that you try and keep a track of all that you eat so others can help if you ever need it.

I am already doing that ! And thanks for the advice and links

The issue is you are still associate eating higher calories with more food. You can eat the same quantity of food at 1200 calories and 1700 calories. It's your perception that is off. Like I mentioned, eat higher calorie foods. Also, if you say you hav ea high metabolism, why are you eating so little? If you do have a naturally high metabolism, then you are burning even more calories which means you will catabolize more lean body mass. Keep in mind, muscle is very inefficient and your body will more likely deplete that before your fat stores. Saying that, eating more will allow your body to drop fat, but like I mentioned the issue you have, you do not have enough muscle to support and protrude through your skin.

Unfortunately, you still associate weighing less with a tighter body; while in fact, is if you gained muscle, your body would be tighter and more lean. You do that while eating a surplus of calories, and heavy weight training.

Could you please suggest some higher calorie foods ? *o*

I have no idea why I'm eating so little, I just eat when I'm hungry and whatever I like. Sometimes I force myself to eat more than I want to, for protein reasons, but generally, I just eat according to what my body demands.
I didn't know the body burns the muscle mass first, before the fat ! Thank you, that's very useful information !

--

If anyone is interested, you can check out my workout routine, I've added it in my exercise diary.

douceurdevivre

I unfortunately dont have any advice, but having read through the forum and your post, you want suggestions, but seem really defensive about what others are suggesting.

If what you have been doing isnt working, open yourself to try something new

good luck!

Thank you

I'm sorry if I come off as defensive.

Pamela_in_Progress

BTW, the below is a bit of an extreme example, but you get the drift of how a bulk phase can help. BTW, she is 5'4 and weighs 140


http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

Thanks for this link. I've just joined Nerd Fitness!! Staci looks awesome!!!

staceypunk

This is what my body looks like, btw.

http://25.media.tumblr.com/b1ac0dbd1b453cd7ad4de9e7ed9d95c8/tumblr_mnvecbQgEU1qzd8cbo1_500.jpg

This may be inappropriate but your body is dope! I know that we are always striving for something better, but seriously, it's very appealing to one's eyes.

jlapey

I agree with the above poster that you are quite lovely just as you are. However if you are not happy, then you have to do something about it, right? I suggest you join this group:

http://www.myfitnesspal.com/forums/show/10067-eat-train-progress-

Read all the threads within the group with the red pins next to them, thenTell them your goals and fill out this questionnaire:

http://www.myfitnesspal.com/topics/show/910257-the-new-and-improved-asking-questions-about-your-intake

These are knowledgeable members with real life experience in recomposition which is what it seems like you want.