Losing fat while minimising muscle loss?

elastic_heart
elastic_heart Posts: 4 Member
in Health and Weight Loss
So my BMR is 1290 and my TDEE 1774.

I'm eating around 1500-1700 everyday and I'm losing 3lb per week.

I really don't want to lose muscle. I know weight loss without losing some muscle is impossible but I want to lose as little as possible so when I get to my goal weight I won't look horrible and skinny fat.

I'm doing strength training 3-4 times a week plus yoga 1 day and cardio (walking) too. I'm having at least one rest day. That is my workout plan.

I'm worried 3lbs a week is too much and if I keep losing at this rate I will be losing more muscle than fat. Am I right? I don't understand how I can eat nearly at my TDEE and be losing 3lbs a week :/

Any advice appreciated! :)

Replies

  • DrusiliaDD
    DrusiliaDD Posts: 71 Member
    3lbs a week is a bit too much, 2lbs is the maximum generally recommended and that is only for very overweight people. Are you eating back exercise calories? How are you measuring your intake?

    I suppose it's not impossible that you're actually underestimating your intake.
  • elastic_heart
    elastic_heart Posts: 4 Member
    DrusiliaDD wrote: »
    3lbs a week is a bit too much, 2lbs is the maximum generally recommended and that is only for very overweight people. Are you eating back exercise calories? How are you measuring your intake?

    I suppose it's not impossible that you're actually underestimating your intake.

    I'm measuring all my food in cups or weighing it on scales so I'm being pretty accurate with that. I'm not actually eating back exercise calories though so maybe I should start doing that, it's probably why I'm losing too fast maybe- thank you for pointing that out :)


  • IGbnat24
    IGbnat24 Posts: 520 Member
    Losin 3lbs a week, unless you're very overweight is very aggressive and a good bet is you will be losing a considerable amount of muscle along with fat if you keep it up. What are your current stats? You'd be better off, from a muscle saving standpoint, to lose no more than 1lb/week while maintaining a challenging lifting routine. Adequate protein is also important.
  • elastic_heart
    elastic_heart Posts: 4 Member
    IGbnat24 wrote: »
    Losin 3lbs a week, unless you're very overweight is very aggressive and a good bet is you will be losing a considerable amount of muscle along with fat if you keep it up. What are your current stats? You'd be better off, from a muscle saving standpoint, to lose no more than 1lb/week while maintaining a challenging lifting routine. Adequate protein is also important.

    I'm female 5'4, 126lbs and 27% body fat.
    I'm not over weight medically speaking but I don't look good and my body fat is quite high.

    If I'm eating 1500-1700 now what shall I up it to in order to lose 1lb a week instead? I feel like my calories are already high in comparison to my TDEE. I used scoobys workshop calculator to work it out.

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