Exercise Sabatoging Weight Loss?

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  • LovelyIvy466
    LovelyIvy466 Posts: 387 Member
    Agreed that you should look at your macros and what you're eating. I've discovered recently that while eating at a deficit I have a hard time eating bread. It's not filling, and I'm starving again 5 seconds after I've eaten it. I eat brown rice and quinoa instead with my lean proteins, and I find it amazingly filling. I pick veggies that have a lot of fiber so they're filling. I also started using higher fat dairy for smoothies- the additional 20 - 30 calories makes all the difference for me in feeling full or not. I also eat a lot of almonds and KIND bars, once again for healthy and filling fats.
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  • ninerbuff
    ninerbuff Posts: 48,972 Member
    The straight up: you probably aren't gaining muscle since you're in a calorie deficit. You're using an unreliable way to measure lean mass and fat %.
    Best way to gauge if you're losing body fat is looking in the mirror and seeing if there's more definition to you muscles. Also if your clothes are getting looser, then obviously mass is coming off.

    A.C.E. Certified Personal and Group Fitness Trainer
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    Been in fitness for 30 years and have studied kinesiology and nutrition
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  • ladyfreeburn
    ladyfreeburn Posts: 3 Member
    Don't eat your exercise calories back! I have been using mfp for a while now and have been eating my calories back and have not seen a difference on the scales so I stopped eating the exercise calories back and saw results almost immediately. If you are hungry after a work out then have a piece of fruit.
  • PAV8888
    PAV8888 Posts: 14,233 Member
    chanellecherington wrote: »
    You're right. I still worry about my BF % though. Even if the scale is off by 9% that still puts me at 30% and that's way too high to be healthy.

    http://www.humankinetics.com/excerpts/excerpts/normal-ranges-of-body-weight-and-body-fat
    24-30 Aceptable


  • janejellyroll
    janejellyroll Posts: 25,763 Member
    ladyfreeburn wrote: »
    Don't eat your exercise calories back! I have been using mfp for a while now and have been eating my calories back and have not seen a difference on the scales so I stopped eating the exercise calories back and saw results almost immediately. If you are hungry after a work out then have a piece of fruit.

    This is not good advice for someone who is eating low, exercising hard, and already concerned about her lean muscle mass.

  • maasha81
    maasha81 Posts: 733 Member
    At 5'4" I eat more than 1320 cals and still lose weight so obviously you are eating more cals which you have admitted. You can't gain muscle on a cal deficit apart from some newbie gains. I really think you are heavily relying on those machines which are known to be inaccurate. I would guage by taking measurements and progress pics.

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