Can you really get fit and lose weight at the same time?

aimeerhiannon

I did try searching to see if this has been asked before but couldn't find search terms that helped. My question is, is it possible to (healthily) increase fitness while in a calorie deficit?
I would generally consider myself moderately fit and a healthy weight but would like to lose my "Freshman 5" (8 years post freshman year...) and get a little leaner, while also increasing my running ability and working in some pilates to my week as well. Atm I'm using a training app and am running about 20km a week over 3 x 50 minute sessions, wanting to get up to 30km a week. I notice a stagnation or dip in my performance when I'm eating at a moderate deficit. I'm not sure if it's because healthy eating to me tends to mean less carbs or if I'm not fuelling my body effciently enough. Is it doable to lose weight and get fit, or do I need to reach a fitness level first and then look at losing weight?
My stats are age:26 H:165cm/5'5" CW: 125lbs GW: 118-119. My diary should be visible if it helps.

jemhh

Of course you can. My guess is that your dip in performance is due to too large s deficit. Your weight is already on the lower end of healthy. A minor deficit is more appropriate, though I'm questioning your intent to lose weight at all. You do understand that full grown adult women generally weigh more than teenagers, right?

aimeerhiannon

lol yes I know! I'd be happy to have the fat loss without the weight loss, if that makes sense. I have a small frame and actually weighed a fair bit less than that in my freshman year, about 51kg/112lbs which I definitely couldnt maintain now!

ninerbuff

Getting fit actually helps with losing weight if you're eating correctly. A higher fitness equates to higher intensity which helps with calorie deficit.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

aimeerhiannon

ninerbuff wrote: »

Getting fit actually helps with losing weight if you're eating correctly. A higher fitness equates to higher intensity which helps with calorie deficit.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

How do you define eating "correctly"? Would that be about adjusting macros, or do you mean just generally eating whole foods and at a deficit?