Help need advice Man 49 very confused!

Pompey66

Hi been sticking to my calorie goal except the odd blip started well lost 7lb. Last two weeks uped the excercise regime. Spin four times a week, cross trainer four times a week and 10000 steps daily. Lost 0.2 lb this week. Diet mostly protein based confused dot com. Is my body holding the fat as shock to the exercise? Will it eventually let go? Help?

DeguelloTex

Weight loss isn't linear. It's possible that you have water weight because of the exercise, though.

lynn_glenmont

No, your body is not holding fat because it is shocked by the exercise. It may, however, be retaining extra water for muscle repair as a result of increased exercise, and extra water weight can mask the loss of fat and lean body mass that results from a calorie deficit.

Another possibility is that you've been eating more than you think because you're hungrier from the extra exercise. Do you have a food scale? Are you using it to weigh all your solid food? Are you measuring all your liquids (other than water and other no-calorie drinks)?

traceytwink

I'm the same here, I'm hoping once my body gets used to the amount of exercise I'm doing again things will start to shift

Orphia

Your profile says you haven't lost anything yet. Log and weigh everything, every day.

There will be fluctuations, but the general trend of the scale will go down if you stick to under your calorie limit.

terbusha

I wouldn't worry too much about having 1 week where you lose nothing to not much. Like others have said, weight loss is not linear. Now, if that happens for 3-4 weeks in a row, then you'll need to make an adjustment.

When you say that your diet is mostly protein, how much? What are your macros? You do need a good amount of fat and carbs to fuel your body. If you're not giving your body the fuel it needs, you won't get the results you want.