Losing weight while lifting?
leecha2014
Posts: 385 Member
Please help. I'm overloaded with information and I don't know what to believe. I am trying to lose weight, 40lbs to go. I run 3x a week and am now just starting to consistently lift 3x per week. (Before I was lifting 3x per month?) I'm lifting what is heavy to me, pushing myself. My calories are supposed to be 1200 per day but I can never achieve that, I average 1400-1600 so it doesn't usually show a deficit because my goal is 1200. I want to know if I will continue losing weight while focusing more on lifting? I will take measurements now weekly. People say if you are on a deficit you will lose but I'm confused because I don't think I am on a deficit. Please tell me you lost weight while eating in this range and worked out like this? I'm 5'9" desk job. I have a cheat meal/day once per week, I am vegan and eat very healthy otherwise. my weight loss has been slow since the holidays. I read all of the success stories and cannot believe how fast and much people are losing. Please share your story with me, thanks
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Bottom line, sorry, I know no one want to hear this, the only way to lose weight is a calorie deficit - http://www.aworkoutroutine.com/how-to-lose-fat/ or another good read - http://www.acaloriecounter.com/diet/daily-calorie-intake-calories-in-vs-calories-out/
Also, here is a great thread, the OP is extremely helpful and will answer questions - http://community.myfitnesspal.com/en/discussion/1161603/so-you-want-a-nice-stomach/p1
Basics to keep in mind and always complicated by "buts:"
Calorie Deficit = Lower BMI
Strength Training = Body Composition
Cardio = Cardiovascular Health
I've been having an extremely difficult time losing weight, I'm in menopause, and have lost the same 5 lbs for 14 months now. When my estrogen drops I automatically gain 3 lbs, but that is not the norm. I've recently added cardio to expand the calorie deficit with tightening my logging for accuracy and seems to be working.
Hope this helps. Don't despair, regroup, reevaluate and kill it!
...at work and trying to write this in pieces, lol...hence the continued editing...0 -
Yes, deficit is necessary. It doesn't have to be a big deficit, you will just lose slower. But that is better, anyway. Lose too fast and you may end up with loose skin. When I started SL I wasn't good at keeping my deficit. I gained & lost the same 5 lbs over and over. When I kept my deficit, hit my protein macro (to preserve muscle) & lifted consistently the fat came off. I've gone from 137-115.4 in 13 months.
I eat 1400+ net calories a day & lose and I'm 5'2" & 46. But I'm more active than sedentary. 1200 seems too low for your height. What is your TDEE? Do that calculation, knock 500 off and that's 1 lb/week loss. You have to find the right calorie goal for your stats.0 -
You need a deficit to lose. You can create that deficit by eating less or moving more, or a combo of both. It is easiest to create the deficit by eating less though. If you're following the MFP method, you should be logging your workouts and eating some or all of your exercise calories.
Also, like Sumi said, your calories seem really low. I'm 5'8, desk job, lift 5x a week and run 3-5 times a week and can lose on 1800 calories.
Eating the way you have been, what has been your actual progress? Do you have your goal set at 1 pound per week and are actually losing 2 or vice versa?0 -
leecha2014 wrote: »My calories are supposed to be 1200 per day but I can never achieve that
i'm 5'3", 135 to 140, and 50 years old . . . when i do even just a basal metabolic rate thing, i get 1300 calories. that's what they say i would need if i lay on my back 24/7 and did nothing but breathe.
i can't help you very much with the rest because i gave up logging a long time ago; i haven't a clue what i'm consuming and burning per day. but i thought i would throw you that thought. back in the day i did try lifting + biking + 1200 calorie ceiling per day, and i can't lie - i lost weight for a couple of months. but my lifting topped out extremely early.
when i came back after about a year of lifting and tried to stay that low again, i just couldn't do it.0 -
Ladies, thank you. I've been losing weight for 2 years now, happy today 80lbs but I have 30-40 to go and it stalled. Your posts and links have been very helpful, I feel as though I finally really get it. Thank you! Except one more question
do you count weight lifting for 45-1 hour a calorie burn? When I'm determining my deficit, does this count? Thx again! 0 -
Once again, that's a personal choice. Depends on how many calories you are allotted and if you feel like you want to eat them back. Many people do not and use the small burn toward their deficit. Because I'm 46 & small I get fewer calories and I want to eat them. Also, I want Fitbit to have the data that I'm active.0
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My guess is your weight stall is due to not eating enough. You are running and recently started weights. You need to fuel your activity and eat enough to keep your metabolism going. You can eat more and still be in a deficit if you know your numbers. If you just recently started weights you may have some water retention masking weight loss. Log carefully, eat enough & give it time.
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Congratulations on your 80 lb loss @leecha2014, that's fantastic!
It's very difficult to calculate a calorie burn from lifting, therefore, many people just use 1.
Also recommend taking measurements once a month, that's where you'll see one of the many benefits of lifting.0 -
Yes, congratulations on the 80 lb loss-impressive!0
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oh - also, if the stall coincided with you starting to link, it could be that too. most of us 'gained' a couple of pounds back when our bodies first encountered the bar
it's temporary, but it can take a week or two to resolve itself. so keep calm and keep going.0 -
Thanks again! So helpful 0
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"starting to lift" of course. not 'link' >.<0
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Doh! Hijacking because the title thread pertains to my question...
How much of a caloric deficit can you get away with while doing 5x5 before it would impact your program negatively?0 -
Honestly, like many things it will depend on a few variables. Someone first starting out will have a little easier time increasing even in a deficit but they also see increases quicker in general. Also, depends on how much you have to lose as that affects the recommended deficit in general.
When I did SL in the beginning and was obese, I could have had mine set for 2 lbs per week but think I ended up putting my MFP setting at 1.5 per week and lightly active since I work on my feet all shift. I didn't really have any problems in following the program, though like many the upper body lifts did slow down first. I did lose at a somewhat steady rate through it and NROLFW with some ups and downs, fluctuations that are common. So, that is my experience with it.0 -
PurringMyrrh wrote: »How much of a caloric deficit can you get away with while doing 5x5 before it would impact your program negatively?
i think it depends what you consider a negative impact to be. for instance:
- one person might want to keep gaining strength and adding weight, so it would be 'negative' for them if they couldn't do that.
- another person might be fine with not making any more strength progress, so long as they could at least do x eight for each lift. so for that person, stalling is 'negative' if it happens below that threshold and not a big deal if it happens past it.
- someone else just wants to lift to maintain muscle while they lose weight. so that person might define 'negative' as being too depleted to lift at all, at any weight.
i hate giving such an unhelpful answer, but you pmuch have to make a plan and then find out if it's working for what you want, but doing it and seeing if it does work.0 -
canadianlbs wrote: »PurringMyrrh wrote: »How much of a caloric deficit can you get away with while doing 5x5 before it would impact your program negatively?
i think it depends what you consider a negative impact to be. for instance:
- one person might want to keep gaining strength and adding weight, so it would be 'negative' for them if they couldn't do that.
- another person might be fine with not making any more strength progress, so long as they could at least do x eight for each lift. so for that person, stalling is 'negative' if it happens below that threshold and not a big deal if it happens past it.
- someone else just wants to lift to maintain muscle while they lose weight. so that person might define 'negative' as being too depleted to lift at all, at any weight.
i hate giving such an unhelpful answer, but you pmuch have to make a plan and then find out if it's working for what you want, but doing it and seeing if it does work.
Actually I think this is a great answer! Thanks, I'm trying to lose too.0 -
fanncy0626 wrote: »canadianlbs wrote: »PurringMyrrh wrote: »How much of a caloric deficit can you get away with while doing 5x5 before it would impact your program negatively?
i think it depends what you consider a negative impact to be. for instance:
- one person might want to keep gaining strength and adding weight, so it would be 'negative' for them if they couldn't do that.
- another person might be fine with not making any more strength progress, so long as they could at least do x eight for each lift. so for that person, stalling is 'negative' if it happens below that threshold and not a big deal if it happens past it.
- someone else just wants to lift to maintain muscle while they lose weight. so that person might define 'negative' as being too depleted to lift at all, at any weight.
i hate giving such an unhelpful answer, but you pmuch have to make a plan and then find out if it's working for what you want, but doing it and seeing if it does work.
Actually I think this is a great answer! Thanks, I'm trying to lose too.
I concur, this is a good answer! It all depends on your personal goals. In a previous post I wrote there was discussion about how much is enough. I am ok with either maintaining or VERY slowly moving my lifting load upwards - I still want to lose some weight, though, so my balance may be very different than someone who wants to achieve gains continually 0
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