Losing body fat but not weight. Seeing a nutritionist soon
Panda_Poptarts
Posts: 971 Member
For the past year, I've done pretty well with weight loss, dropping 75 pounds over a period of 8 months. For the past 6 weeks or so, I've lost zero pounds, but have dropped more than 8 total inches, and am averaging .5% - 1% body fat lost per week.
The biggest change in the past 2 months has been introducing vigorous strength training and backing off on the cardio. However, due to lack of scale weight loss, I've been referred to a nutritionism, whom I see on Wednesday. Any recommendations for how to approach this with a nutritionist?
I've struggled past the scale obsession, and have come to terms with the fact that my hard work is showing progress in a different way right now. There's a part of me that's worried the nutritionist will psych me out about the scale again, as my trainer has done as well.
The biggest change in the past 2 months has been introducing vigorous strength training and backing off on the cardio. However, due to lack of scale weight loss, I've been referred to a nutritionism, whom I see on Wednesday. Any recommendations for how to approach this with a nutritionist?
I've struggled past the scale obsession, and have come to terms with the fact that my hard work is showing progress in a different way right now. There's a part of me that's worried the nutritionist will psych me out about the scale again, as my trainer has done as well.
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Who referred you - your trainer? If it was a referral from your trainer I would probably not waste money.
http://www.nutritioned.org/dietitian-vs-nutritionist.html0 -
I don't know anything about your health, so this is assuming you have no health issues. If you are in fact losing body fat and replacing it with lean muscle at that rate, anyone who would change your diet would be insane. Keep doing what you are doing.0
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Sounds like your body is doing exactly what it should be doing! You should definitely monitor inches more than weight. I lost over 10% body fat without losing any pounds. The scale is a big, fat LIAR! Sounds like you need a new trainer if they are "psyching you out".0
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Who referred you - your trainer? If it was a referral from your trainer I would probably not waste money.
http://www.nutritioned.org/dietitian-vs-nutritionist.html
Yes, my trainer referred me. He's also super scale-focused, and hates that I've decided to quit weighing myself daily. He recently gave me an awesome lecture on accidental weight gain due to overeating... and was shocked to see my strength had seriously increased, and I'd lost more BF.0 -
I don't know anything about your health, so this is assuming you have no health issues. If you are in fact losing body fat and replacing it with lean muscle at that rate, anyone who would change your diet would be insane. Keep doing what you are doing.
I did have health issues - pre-diabetes, migraines, funky hormones. Those have all resolved. I work out like crazy and monitor the heck out of my intake. I just don't want this nutritionism to put me back into that obsessive state I'm trying to hard to let go of. I'm absolutely pleased with the changes I'm seeing. I have a tiny bicep! Haha!0 -
Sounds like your body is doing exactly what it should be doing! You should definitely monitor inches more than weight. I lost over 10% body fat without losing any pounds. The scale is a big, fat LIAR! Sounds like you need a new trainer if they are "psyching you out".
Yeah, I've got one more session and I'm done with him. Paid him over $700 to get introduced to free weights and lifting, and the only free weight I've been shown is a kettlebell. -_-0 -
I'm still very overweight at 250 and 5'11, and want to lose a minimum of 75 more pounds. Is it fairly normal to have long periods without weight moving? I'm thinking part of that is due to the decreased cardio and increased strength training / muscle development. I'm okay with it if it's getting me healthier
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Have you recalculated your goals at your new weight? Are you weighing all solids and measuring all liquids that you eat? How much are you eating per day?
I am guessing you are using a BIA body fat calculator? I wouldn't put much credence in the results it is showing as they aren't accurate.
I'm gonna be the one that drops the bad news as your numbers aren't likely accurate... You are most likely eating at maintenance since your weight isn't dropping. Another option is that you are still holding water from starting weight training which is pretty common, but 2 months seems like quite a while to still not be used to the routine. Maybe it's a bit of a combination of both of those scenarios?0 -
You sound like you have PCOS. Better get with a doctor! My period are 4 days and 28 days between.0
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candylilacs wrote: »You sound like you have PCOS. Better get with a doctor! My period are 4 days and 28 days between.
Haha... "long periods". I meant long periods of time, not actual long periods
I do indeed have PCOS, so good call there! I had an ovary removed in July, which seriously improved my quality of life.0 -
Have you recalculated your goals at your new weight? Are you weighing all solids and measuring all liquids that you eat? How much are you eating per day?
I am guessing you are using a BIA body fat calculator? I wouldn't put much credence in the results it is showing as they aren't accurate.
I'm gonna be the one that drops the bad news as your numbers aren't likely accurate... You are most likely eating at maintenance since your weight isn't dropping. Another option is that you are still holding water from starting weight training which is pretty common, but 2 months seems like quite a while to still not be used to the routine. Maybe it's a bit of a combination of both of those scenarios?
I have recalculated, yes. My numbers appear to be pretty accurate. I use a food scale for all liquids and solids. That scale is my best friend!
I actually use a bioelectrical impedance scale, which I hear are pretty darned accurate. I promise I'm NOT eating at maintenance, but even if I were... I wouldn't be losing so many inches, right? I'm very used to my weight routine at this point, and don't believe I'm retaining water.0 -
Panda_Poptarts wrote: »Have you recalculated your goals at your new weight? Are you weighing all solids and measuring all liquids that you eat? How much are you eating per day?
I am guessing you are using a BIA body fat calculator? I wouldn't put much credence in the results it is showing as they aren't accurate.
I'm gonna be the one that drops the bad news as your numbers aren't likely accurate... You are most likely eating at maintenance since your weight isn't dropping. Another option is that you are still holding water from starting weight training which is pretty common, but 2 months seems like quite a while to still not be used to the routine. Maybe it's a bit of a combination of both of those scenarios?
I have recalculated, yes. My numbers appear to be pretty accurate. I use a food scale for all liquids and solids. That scale is my best friend!
I actually use a bioelectrical impedance scale, which I hear are pretty darned accurate. I promise I'm NOT eating at maintenance, but even if I were... I wouldn't be losing so many inches, right? I'm very used to my weight routine at this point, and don't believe I'm retaining water.
So how many calories per day are you eating?
And, no BIA scales are not accurate. They are actually about the least accurate way of measuring body fat percentage.
The inches lost has me a bit bewildered.0 -
So how many calories per day are you eating?
And, no BIA scales are not accurate. They are actually about the least accurate way of measuring body fat percentage.
The inches lost has me a bit bewildered.
I eat at 1800 calories and don't eat back calories burned. I work out typically 6 - 8 hours per week.
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Panda_Poptarts wrote: »Have you recalculated your goals at your new weight? Are you weighing all solids and measuring all liquids that you eat? How much are you eating per day?
I am guessing you are using a BIA body fat calculator? I wouldn't put much credence in the results it is showing as they aren't accurate.
I'm gonna be the one that drops the bad news as your numbers aren't likely accurate... You are most likely eating at maintenance since your weight isn't dropping. Another option is that you are still holding water from starting weight training which is pretty common, but 2 months seems like quite a while to still not be used to the routine. Maybe it's a bit of a combination of both of those scenarios?
I have recalculated, yes. My numbers appear to be pretty accurate. I use a food scale for all liquids and solids. That scale is my best friend!
I actually use a bioelectrical impedance scale, which I hear are pretty darned accurate. I promise I'm NOT eating at maintenance, but even if I were... I wouldn't be losing so many inches, right? I'm very used to my weight routine at this point, and don't believe I'm retaining water.
So how many calories per day are you eating?
And, no BIA scales are not accurate. They are actually about the least accurate way of measuring body fat percentage.
The inches lost has me a bit bewildered.
Probably this is happening: http://www.bodyrecomposition.com/fat-loss/of-whooshes-and-squishy-fat.html/
Give it a little more time and I bet you drop some weight.0 -
Panda_Poptarts wrote: »Who referred you - your trainer? If it was a referral from your trainer I would probably not waste money.
http://www.nutritioned.org/dietitian-vs-nutritionist.html
Yes, my trainer referred me. He's also super scale-focused, and hates that I've decided to quit weighing myself daily. He recently gave me an awesome lecture on accidental weight gain due to overeating... and was shocked to see my strength had seriously increased, and I'd lost more BF.
Get a new trainer.0 -
Probably this is happening: http://www.bodyrecomposition.com/fat-loss/of-whooshes-and-squishy-fat.html/
Give it a little more time and I bet you drop some weight.
Best article title ever!
I have noticed the fat in my midsection jiggling more, where my midsection was much more firm several weeks ago (but also inches wider). Could certainly be related I suppose. I think I'm due for a whoosh. Lol.0 -
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Panda_Poptarts wrote: »
So how many calories per day are you eating?
And, no BIA scales are not accurate. They are actually about the least accurate way of measuring body fat percentage.
The inches lost has me a bit bewildered.
I eat at 1800 calories and don't eat back calories burned. I work out typically 6 - 8 hours per week.
Looking at your diary, it looks like you were aiming for 1500 in January and February? You seemed to have most of your days under 1500 yet, for the last 6 weeks or so, there seems to be most days are 1700-2000? Granted, I just took a glimpse, but 2-500 calories extra per day could play a role...0 -
Looking at your diary, it looks like you were aiming for 1500 in January and February? You seemed to have most of your days under 1500 yet, for the last 6 weeks or so, there seems to be most days are 1700-2000? Granted, I just took a glimpse, but 2-500 calories extra per day could play a role...
That's correct.
With not eating back exercise calories, I was netting pretty low. My doctor advised I bump it up. For my stats, not counting exercise at all, I'm still well in the deficit range.
I'm 5'11 and 250, so 1800 should be a great number.0 -
Panda_Poptarts wrote: »I actually use a bioelectrical impedance scale, which I hear are pretty darned accurate. I promise I'm NOT eating at maintenance, but even if I were... I wouldn't be losing so many inches, right? I'm very used to my weight routine at this point, and don't believe I'm retaining water.
Actually bioelectrical impedance is hugely inaccurate, though it can show trends. The problem is, the reading can vary a LOT by how hydrated your are, or where you carry your body fat.
I disagree that you could not still be retaining water.
If you are really losing BF but not scale weight, you are probably eating at maintenance. It's also possible you are just at a natural plateau with a little bit of water being retained to mask any scale loss. Look up the thread "weight loss is not linear". Also ditch the trainer when your initial investment with him is done (but sounds like you know that).
Sometimes I have noticed (in my personal experience, so this is all anecdotal) if I lose weight quickly, my body will sometimes stop losing scale weight but appear to lose inches (like you are saying) that it SHOULD have lost while I was losing the pounds. It will spend extra time at this new weight, like it's trying to adjust, before it continues to lose.
So you can either be patient, or try to nail down your eating habits. I'm glad your using a food scale, but most of us saying that's where the problem probably is learned this the hard way for our own selves, that we got too comfortable in our routine and were being inaccurate in logging. Or even if our logging was accurate, just didn't realize how much of an impact too many high days was having. Have you readjusted your MFP goals since losing the 75 lbs?0 -
Panda_Poptarts wrote: »
Looking at your diary, it looks like you were aiming for 1500 in January and February? You seemed to have most of your days under 1500 yet, for the last 6 weeks or so, there seems to be most days are 1700-2000? Granted, I just took a glimpse, but 2-500 calories extra per day could play a role...
That's correct.
With not eating back exercise calories, I was netting pretty low. My doctor advised I bump it up. For my stats, not counting exercise at all, I'm still well in the deficit range.
I'm 5'11 and 250, so 1800 should be a great number.
Your sodium seems pretty high that could be it. Do you drink enough water??
What I would do is be more accurate with the food weighing, like even weigh it twice to make sure.
Could be your age, 2014 yrs old, wow, you look great!! 0 -
blues4miles wrote: »
Actually bioelectrical impedance is hugely inaccurate, though it can show trends. The problem is, the reading can vary a LOT by how hydrated your are, or where you carry your body fat.
I disagree that you could not still be retaining water.
If you are really losing BF but not scale weight, you are probably eating at maintenance. It's also possible you are just at a natural plateau with a little bit of water being retained to mask any scale loss. Look up the thread "weight loss is not linear". Also ditch the trainer when your initial investment with him is done (but sounds like you know that).
Sometimes I have noticed (in my personal experience, so this is all anecdotal) if I lose weight quickly, my body will sometimes stop losing scale weight but appear to lose inches (like you are saying) that it SHOULD have lost while I was losing the pounds. It will spend extra time at this new weight, like it's trying to adjust, before it continues to lose.
So you can either be patient, or try to nail down your eating habits. I'm glad your using a food scale, but most of us saying that's where the problem probably is learned this the hard way for our own selves, that we got too comfortable in our routine and were being inaccurate in logging. Or even if our logging was accurate, just didn't realize how much of an impact too many high days was having. Have you readjusted your MFP goals since losing the 75 lbs?
Thanks for the reply
I appreciate your detailed response.
I could be holding onto some water for sure. I see water retention as the puffy, can't-get-my-wedding-ring-off state I hit once a month, and we're definitely not there. I have a pretty standard amount of water I drink each day as a minimum, and judging by urine, am almost always quite hydrated. After years of chronically dehydrating myself, I've realized that *gasp* water is important!
I am definitely not eating at maintenance. Maintaining my weight would put me around 2300 calories at a sedentary level. I am neither sedentary, nor eating 2300 calories. I definitely understand the ability to get comfortable with a routine that leads to failure. That's exactly what got me up over 300 pounds, and I refuse to go back there ever again. I'm not sure what eating habits I would need to nail down, other than I already have. And yes, I've absolutely re-adjusted my goals
I have noticed in the past, the tendency to lose some inches, and then drop 5 - 10 pounds unexpectedly. I used to follow a 3 week pattern of staying at the same weight, then suddenly losing a handful of pounds. That's definitely the whoosh effect.
I wonder if it's possible to have a higher or more regular level of inflammation gain, due to regular working out.0 -
I'm 5'11 and 250, so 1800 should be a great number.
Your sodium seems pretty high that could be it. Do you drink enough water??
What I would do is be more accurate with the food weighing, like even weigh it twice to make sure.
Could be your age, 2014 yrs old, wow, you look great!![/quote]
Ugh lol. My MFP has been ridiculous lately. In addition to being 2014 years old, my "if every day was like today" weight has been +150lb for the past week. Super annoying.
I drink lots of water! I'm also in ketosis, which is the reason for the higher sodium. I've tried backing off of sodium, but then get headaches and brain fog due to imbalanced electrolytes. They recommend around 5g per day for ketosis.0 -
BINGO...and I might add: CONGRATULATIONS!I don't know anything about your health, so this is assuming you have no health issues. If you are in fact losing body fat and replacing it with lean muscle at that rate, anyone who would change your diet would be insane. Keep doing what you are doing.
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Panda_Poptarts wrote: »Ugh lol. My MFP has been ridiculous lately. In addition to being 2014 years old, my "if every day was like today" weight has been +150lb for the past week. Super annoying.
I drink lots of water! I'm also in ketosis, which is the reason for the higher sodium. I've tried backing off of sodium, but then get headaches and brain fog due to imbalanced electrolytes. They recommend around 5g per day for ketosis.
Ohhh ok, I guess I would just make sure I'm being accurate as possible. Sometimes when I find I'm not moving on the scale for several weeks I usually have day where I eat an extra 500 calories, that usually gets me dropping again, but not always, lol.0 -
RobertWorthenClary wrote: »
BINGO...and I might add: CONGRATULATIONS!I don't know anything about your health, so this is assuming you have no health issues. If you are in fact losing body fat and replacing it with lean muscle at that rate, anyone who would change your diet would be insane. Keep doing what you are doing.
Thanks! 0 -
Ohhh ok, I guess I would just make sure I'm being accurate as possible. Sometimes when I find I'm not moving on the scale for several weeks I usually have day where I eat an extra 500 calories, that usually gets me dropping again, but not always, lol.
Thank you kindly Being ultra low carb, I am considering trying a refeed once a week or every other week. I'm hoping the nutritionist (while perhaps not as skilled as a dietician - yikes!) may be able to offer some insight into how this will affect my progress. 0 -
OP here is a good link to read: https://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants0
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I am a nutritionist and if you came to me with your story I'd look at your food diary to insure you are getting enough protein for strength training (and if anything else is a red flag). Other than that, I wouldn't change what you are doing because it is working. There are times that our bodies need to catch up with us - that's why we see plateaus at all levels of weight loss. I'd say don't waste your time or money at this point - and DON'T become obsessed with the scale! You are doing fantastic - just keep it up!0
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OP here is a good link to read: https://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants
Thank you!0
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