How do I lower my body weight (scale number!) while still building muscle?

Alexa1871

Since January 7th I have been working out 4-5 days per week (4 days weight lifting; 1-2 days with 30min running/swimming after lifting) and eating a net 1,200 calories. While I have been building significant muscle and losing body fat and inches (5" on my waist! Down a pant size!), I NEED to lose weight on the scale and am struggling to do so!

I say "need" because I signed up for HealthyWage and bet $700 that I will weigh 160 by August 7th. I love the results I'm seeing physically, but am not willing to lose $700 over just a number on the scale. While I am slightly regretting this bet, I am absolutely determined to lose 15lbs over the next 4 months.

I started at 181, am currently 175, and need to be 160. I am a 5'9" female, 26 years old, and willing to do whatever it takes to get to my goal weight!!

IsaackGMOON

You can't build muscle while being in a caloric deficit, especially 1200. You've most likely increased your strength, there's a difference.

To lose weight, be in a caloric deficit.

To gain muscle, be in a caloric surplus.

wkwebby

1200 is an awfully low number of calories for someone 5'9" and weightlifting 4-5x per week. You should reevaluate your number of calories for TDEE - 20% if you want to be aggressive, but I'm figuring that you will need to eat a lot more than that to continue losing.

I am 5'4" set at lightly active (working out 1-3 x/week) and 41YO. My calories is 1600 to lose 0.50lbs/week. Others on the forums will suggest that you slowly increase by 100 calories /week until you hit TDEE-20% (which is an aggressive weight loss number like 2lbs/week).

maasha81

You can't build significant muscle on a calorie deficit...you may have beginner gains though. I also recommend checking your TDEE and work from there. Good luck

kailadriel

If you need to lose faster you need to adjust the CICO ratio. You can do they by eating less or by burning more. Just make sure you meet your nutrient needs and don't push yourself to injury.

ana3067

IsaackGMOON wrote: »

You can't build muscle while being in a caloric deficit, especially 1200. You've most likely increased your strength, there's a difference.

To lose weight, be in a caloric deficit.

To gain muscle, be in a caloric surplus.

this

leggup

Alexa1871 wrote: »

eating a net 1,200 calories

You've only lost 6 lbs since Jan 7 at 1,200 calories? Can you open your dairy? It's possible you're underestimating your calories or overestimating your exercise.

Alexa1871

Thank you all so, so much for your comments a few months ago. When I wrote that post I was feeling so lost and desperate for help, and your answers really assisted me in finding my way.

After analyzing your answers I changed my exercise strategy. I went to the gym every weekday after work, even when it was the last thing I wanted to do. I stopped lifting weights, and started running/elliptical/swimming for 30-60mins per session.

I also changed my eating habits. Overall, I aimed to eat whole foods as much as possible, with lots of spices to keep it interesting! Breakfast was a green protein smoothie or oatmeal with fruit; Snacks (3x/day) were greek yogurt or apple or popcorn; lunch was a salad with chicken; Dinner was chicken/beef/sausage-based with vegetables and sometimes rice. I ate an average of 1,400 calories/day and tracked everything in MyFitnessPal - usually netting around 1100 calories.

I quickly began to lose more weight --- I'm officially down 21 lbs, and beat my HealthyWage deadline by 2 weeks! It seems Patience and Consistency were key. Now it's time to get back to lifting!!

queenliz99

Nice work!! Congrats!!

abrooks54

Congrats.