Exercising hard and diet but no weight loss

fitnessqueen91

I work out hard 3-4 times a week doing interval training, long distance running and weights but I've barely lost a pound. I'm 5"7 - 5"8 and weigh 12 stone 3 (77.7 kg) which is a lot and I should weigh less. I'm so frustrated as it's been two weeks and I've barely list a pound. It can't be muscle as I've still got fat to lose. I run very long distances too, between 5 - 10 km. A lot of the time my muscles feel really sore and heavy. I watch my diet and I eat 1600 - 1900 cals because I work out and burn a lot of calories. I feel my body is changing and a friend said I've lost weight so why aren't the scales budging? I've also started lifting weights more.

Sued0nim

You don't lose weight through exercise, you lose it through calorie control

What's your food logging like

Sued0nim

Also any change up in exercise will give you water weight that can mask any loss

If you are weighing and carefully logging your food to 1600 -1900 calories ...being accurate with food selections then just keep going it will drop

yarwell

Cut the exercise - sore muscles = swelling = water retention.

RodaRose

Weigh yourself less often. Trust your body to do its thing.

sinbadfxdl

Measure waist and thighs. You will see results.

fitnessqueen91

I've lost an inch off my waist and off my hips. I've gone from a 31 inch waist to a 30 inch waist and 42 inch hips to 41 inches. I feel slimmer but 77 kg is a lot and my bmi is 26.3 which is overweight. Don't you start building muscle once you're at a lower weight? Also my muscles feel swollen still. I've heard that you retain water when muscles are trying to heal.

oh_happy_day

innerfatty91 wrote: »

I've lost an inch off my waist and off my hips. I've gone from a 31 inch waist to a 30 inch waist and 42 inch hips to 41 inches. I feel slimmer but 77 kg is a lot and my bmi is 26.3 which is overweight. Don't you start building muscle once you're at a lower weight? Also my muscles feel swollen still. I've heard that you retain water when muscles are trying to heal.

Yes, your muscles retain water when they're healing. Building muscle doesn't start happening at a certain weight. You can get more visible definition as you drop body fat though. How are you measuring your exercise burns? Just be careful not to overestimate if you're eating back all the calories.

Two weeks is really no time at all. Keep your logging tight and the results will come.

Sued0nim

innerfatty91 wrote: »

I've lost an inch off my waist and off my hips. I've gone from a 31 inch waist to a 30 inch waist and 42 inch hips to 41 inches. I feel slimmer but 77 kg is a lot and my bmi is 26.3 which is overweight. Don't you start building muscle once you're at a lower weight? Also my muscles feel swollen still. I've heard that you retain water when muscles are trying to heal.

Yes it's water retention
No you don't tend to build muscle in a calorie defecit, with the exception of newbie gains