Gaining weight NOT LOSING INCHES?

ilovefitness36

Here's my story:

I've been training with a trainer for 1 year. At first I was working out 3 times a week doing the following types of workouts:
SLED TRAINING, HIIT, and CIRCUIT. and for the last 2 months I've been working out 4 times per week with a trainer doing circuit. My energy levels have skyrocketed and I feel great!

I'm a female, 36, 5"2' currently weighing in at 128. I used to be a fit and trim 115, but I stopped going to the gym for almost 2 years and became an emotional eater and gained 12lbs to date.

My issue is, that I'm always the same number in inches around my waist and hips and its been that way since FEBRUARY 2013, *however* my upper body has become more defined, and my strength has increased immensely over the last little while, but my but and thighs still look a bit thunder-ish but they are firming up. My B12 and iron levels were low for about 2 months in the spring, but now that they are back up, I've noticed a HUGE change in the amount of reps I can do.

I have a real problem with my weight going up, but my inches STAYING THE SAME.

I have an 80-20 diet, and I allow myself cheat meals on the weekends, and when my menstrual cycle starts, I allow myself to eat what I want, and then after it's done, I no longer crave the junk and I go back to eating healthy.

On my workout days, I have protein for breakfast, slow carbs and protein for lunch, and a decent dinner. Non-workout days, I've sometimes eaten the same way, and sometimes not. Usually my meals on days like this in calories, are 300, 500, and 500. If anyone can take a look at my food diary, perhaps they can give me some feedback? I will confess I might not be the perfect eater on some days, but for the most part, I'm happy with what I've eaten and I don't deprive myself, or I know I will binge.

I'm having a hard time believing that with the caloric intake I'm at, that I'm not losing any weight.

Is this just muscle gain and the fact I'm not losing inches (or very slow at losing inches), that it's still just muscle gain??

Any help would be appreciated. Thanks!

jennifershoo

You're eating ridiculously too low. Eat more food.

ilovefitness36

How much food?? Should I be in the 2000 cal range?? If I eat more food will this correct my metabolism or is it shot permanently?

Mokey41

I'm 5'2", 115 lbs and I eat between 1300 and 1500 a day and that's often not good food. I've maintained that weight for over 2 years now. My waist and hip measurements didn't change much between 135 lbs and 115 lbs just because of my body shape. I've never had an hourglass figure and my waist to hip ratio sucks. I don't think I would have a smaller waist no matter what I did.

ilovefitness36

The problem is, I used to be tiny. And I was FIT!!! I went to the gym, and worked out the same amount of days (Goodlife Fitness), than I'm doing now. The only difference is is now I'm working out HARDER and my new trainer is much better (he truly is), and I'm seeing only MINIMAL difference.

I'm gonna try spacing out smaller meals at a total of 1600 cals per day. I was originally doing 1200, but I would almost always go over.

I just can't see why there have been no changes (if any?) AT ALL, REGARDLESS of my caloric intake. On my 4 workout days per week, I REALLY work out.

Its very frustrating.

bevtyndall

bump

toutmonpossible

1. You may be eating too much. The answer rarely is to eat more.

2. You may be training the wrong way for your goals. Does your trainer know what you are aiming for? I would look into an e-book program called "Visual Impact for Women." I bought it a couple of years ago. I'm 5'2" and around 100. That sounds thin, but I have a very curvy lower body. If I trained the way most people are instructed, I would look squat. Instead of having to buy skirts the next size up from my tops, I'd probably have to go two or more sizes up.

3. I've never understood the NSV posts that bruit losing inches while not losing weight. The two phenomena usually are somewhat related.

4. Get a scale that estimates your body fat. Or calipers, if you're willing to master them. If you can afford it, get a body fat scan so you know what your true body composition is.

bcattoes

I have a real problem with my weight going up, but my inches STAYING THE SAME.

Is this just muscle gain and the fact I'm not losing inches (or very slow at losing inches), that it's still just muscle gain??

Any help would be appreciated. Thanks!

If you are gaining weight but not gaining inches then it almost has to be muscle gains. Both fat and water weight would result in inches gained.

You may not be losing weight, but you are likely losing fat.

toutmonpossible

The problem is, I used to be tiny. And I was FIT!!! I went to the gym, and worked out the same amount of days (Goodlife Fitness), than I'm doing now. The only difference is is now I'm working out HARDER and my new trainer is much better (he truly is), and I'm seeing only MINIMAL difference.

I'm gonna try spacing out smaller meals at a total of 1600 cals per day. I was originally doing 1200, but I would almost always go over.

I just can't see why there have been no changes (if any?) AT ALL, REGARDLESS of my caloric intake. On my 4 workout days per week, I REALLY work out.

Its very frustrating.

Part of it could be age. No, 36 is not very old, but the metabolism does slow with age. You also may be eating more interesting, high-calorie food than when you were young. You may be more sedentary.

The spacing of meals is not important. Just make sure you create an appropriate calorie deficit over the course of a week. Some people eat every day, some people fast some days. It doesn't matter.

1200 may be too few calories given your workouts, but I would increase my calories very conservatively. Also bear in mind that you have to be absolutely accurate if you're not losing weight.

As I said earlier, you may want to ask your trainer to modify your workout so there's less resistance on your lower body. Trainers often don't understand that women who are training for general health and aesthetics, not for a sport, are unhappy if their lower half expands, even by a fraction of an inch.

ilovefitness36

You are right. My lower half is definitely more round than my upper half. I'm liking whats happening to my upper half. I'm 'squaring off', my shoulders have become really defined, its my lower half and mid section that's not changing. I even have "4 pack" abs!! But I have a stubborn lower 'paunch' that hasn't shrunk.

I will give you a glimpse of a workout that I do 4 times per week

1) 2 minutes of plank using TRX straps
2) 2 minutes of side plank using TRX straps (both sides)
3) 40 side extensions on a workout bench x 2
4) 40 crunches on a lowered workout bench (on low angle)
5) 25 bicep curls using TRX straps
6) 20 chest press using TRX straps
7) 20 reps - shoulder press 30lbs
8) 20 squats using bar with 10lb weights (the bar is 45lbs on its own!)
9) 1.5 minutes of Superman plank
10) 25 bicep/tricep pulls (don't remember exact exercise name)
11) 15 deadlifts
12) ab crunches with weights tied to my legs, and I'm pulling weights with my arms on the machine


I DO ALL OF THIS INCLUDING 30 MINUTES OF CARDIO 4 times per week.

And my progress is EXTREMELY SLOW.

5'2", 36 female, 128lbs, and very frustrated that its been a year and no real progress in losing inches.

My food examples are pretty consistent (ok, a few cheat meals, but for the majority, I eat a lot of protein, chicken, slow carbs, greens ) etc. I RARELY if ever, eat bread. It's usually brown rice or quinoa with meals. And after every workout, I will have a nice omelette. But I do not eat back **ALL** my cals after a workout.

I've upped my cals to 1600, and will begin a regime of eating several small meals per day, to see how it goes and if my weight drops.

bcattoes

If you are gaining weight but not inches, what could it be other than an increase in muscle? According to those who claim to know about increasing muscle, it can't be done while eating a calorie deficit. The only logical conclusion seems that you are not eating a calorie deficit.

So why would you increase calories to lose weight/inches? Wouldn't that increase your calorie surplus and cause weight gain? Is 1300 calories really "ridiculously" low for a 36 yo 5'2" woman??

ilovefitness36

See....that's what I initially thought at first. But I've always been told that when you GAIN MUSCLE, it appears LEANER on your body, which makes sense for the weight gain, and LOSS of inches. Which is what I'm trying to accomplish. It's boggling my mind that I'm GAINING weight, and NOT losing inches. They are staying the same!!! I measure above the navel (where one 'bends' at the waist), and at the largest point of my hips. Nothing has changed.

Eating smaller healthy meals periodically throughout the day, they say, boosts your metabolism. I have a feeling that maybe my metabolism is shot, which is why I'm going to attempt to eat smaller meals throughout the day, eat a sensible dinner, and a small snack after dinner an hour or two before bed time. My problem is I'm STARVING on 1200-1300 calories. ESPECIALLY after coming home from the gym. I could eat a horse! Which is why I'm guessing that nothing is changing....

But then, even all that effort I've put into trimming down with training, NOTHING has changed??? I'm sooooo confused, and so discouraged.

and P.S - I think I might be a tad bit confused with 'calorie deficit', can someone please explain that to me in leymans terms? LOL

bcattoes

A calorie deficit simply means you are eating less calories than you burn (including body function, exercise and other daily activities). A calorie surplus is the opposite - eating more than you burn. The in between is maintenance.

I won't pretend to be an expert, but those that claim they are experts all claim that you can only gain muscle while eating a calorie surplus. And I can't think of any other reason why a person would gain weight but not inches, except to gain more muscle than you lose fat.

Muscle is heavier than fat, so if you lose fat and gain muscle to fill the same space (same inches on your frame), you would weigh more but not be smaller.

Logically, it would seem that you should continue what you are doing and eventually you will lose enough fat to show a loss in inches, even if it doesn't show on the scale.

ilovefitness36

I might need some help understanding this - let me demonstrate my numbers on what a typical workout day looks like. I've picked a random day in my diary:

Goal: 1600
Food: 1362
Exercise: 410
Net: 952
Remaining: 648

So, in order to lose POUNDS, and possibly INCHES, I would need to burn more exercise cals, than I eat? Every single day?
That sounds a bit excessive, no? Obviously this doesn't include when you are carrying on your daily routine? Working, sitting, walking to work, walking around, going home, etc? That burns cals too obviously, but there'd be no way of knowing how many in that regard.

I'm so sorry, I'm just so desperate to understand.

What do the NET cals mean? That this is my true caloric intake for the day with food/exercise?

ilovefitness36

So I bought a body fat scale tonight. The Weight Watchers Scale at Walmart.

I weighed in at 129lbs, 37% body fat, 29% Body fat percentage, 54% water, 6% bone mass.

herblackwings39

I might need some help understanding this - let me demonstrate my numbers on what a typical workout day looks like. I've picked a random day in my diary:

Goal: 1600
Food: 1362
Exercise: 410
Net: 952
Remaining: 648

So, in order to lose POUNDS, and possibly INCHES, I would need to burn more exercise cals, than I eat? Every single day?
That sounds a bit excessive, no? Obviously this doesn't include when you are carrying on your daily routine? Working, sitting, walking to work, walking around, going home, etc? That burns cals too obviously, but there'd be no way of knowing how many in that regard.

I'm so sorry, I'm just so desperate to understand.

What do the NET cals mean? That this is my true caloric intake for the day with food/exercise?

Are you using MFP goals? If so you need to net your 1600, not 952. Those 648 remaining calories should be eaten or at least part of them.