Weight training but no fat loss.

doublefrap

Hi there, ive been training for quite some time now and ive built a fair bit of muscle but.....
Ive still got quite abit of body fat that covers my definition. I look decent in a shirt but if its tight my belly always shows too.

My stats are
Height 5.9
Weight 15st
Age 27
I work out hard and lifting good.

Ive tried all sorts of things like intimiting fasting, military diet ect. Im eating good getting plently of protein and my fats n carbs are ok. I eat my greens too.
Just dont know what i can do.

I work nightshifts 4 nights a week and on them days i pretty much eat my food before i go to work.
I am very sedetary when not at the gym but still feel like im good with calories.

Anyone give me any tips or advice on what to do? Thankyou much appreciated

MelanieCN77

Do you count calories? How many doublefraps would you say you have in a day?

raindawg

Count calories. Use MFP to set a weight loss goal and eat to your daily calorie goal. Do that and you'll lose fat.

RunningMom1038

My advice is to throw out the diets and use this site as it's meant to be used - count calories. Sure, it's a drag to start with. But once you get used to it, it doesn't take very long. Eating "good" doesn't mean you will lose weight. Eating at a deficit does. (Barring any true medical issues) If you haven't already, enter those stats and a weight-loss goal into MFP and go from there. Weigh your food for the best accuracy. Good luck!

43501

doublefrap wrote: »

Snip

Be absolutely sure of your caloric intake, like the people above mentioned. It's great that you eat well and exercise already, but actual fat gain/loss is a matter of the energy in/energy out equation, so it's not enough to estimate calories. You gotta log everything you put in your mouth, and you gotta know how much of it to put in your mouth in order to properly lose weight.

Other things that can stall fat loss/make you look bigger than you really are:

- Dehydration. You didn't mention how much you've been drinking, so you might need to drink more. You know you're drinking enough when your pee is mostly clear/colorless. If it's dark/yellow, you're not drinking enough.

- Too much salt in your diet. Salt increases water retention significantly. This isn't really "fat", but your body will look fatter because it's puffier by holding on to water.

DietPrada

43501 wrote: »

doublefrap wrote: »

Snip

- Too much salt in your diet. Salt increases water retention significantly. This isn't really "fat", but your body will look fatter because it's puffier by holding on to water.

Funny, I consume roughly 2 tspn of salt a day and I'm not bloated and retaining water. Carbs make you retain water though.

Weight lifting is for building muscle, cardio is for burning fat. Cutting your carbs and upping your protein will also help you to burn fat - your body will start getting it's energy from your fat stores.

PAV8888

1lb a week switching to 0.5 lbs a week when you get below 200lbs, use trending weight app. Monitor progress. Adjust after 3-4 weeks.

This will come to you getting a handle on exactly how much you eat and drink creating a small deficit.

Double fraps are probably some of the easiest calories to shed by replacing them with "skinny" options

VintageFeline

EbonyDahlia wrote: »

43501 wrote: »

doublefrap wrote: »

Snip

- Too much salt in your diet. Salt increases water retention significantly. This isn't really "fat", but your body will look fatter because it's puffier by holding on to water.

Funny, I consume roughly 2 tspn of salt a day and I'm not bloated and retaining water. Carbs make you retain water though.

Weight lifting is for building muscle, cardio is for burning fat. Cutting your carbs and upping your protein will also help you to burn fat - your body will start getting it's energy from your fat stores.

Cardio isn't for burning fat, a calorie deficit is. Cardio can allow you to eat more and/or increase your deficit. No need to cut carbs, again, a calorie deficit takes care of reducing body fat. The body only turns to stored fat for energy leading to an overall reduction of body fat when in a calorie deficit

And carbs replenish glycogen stores, which leads to water retention but this doesn't necessarily mean feeling or looking "bloated", it's just an energy source that happens to need water. If you generally eat lower carb and then have a carb heavy day, you may well have a scale spike but it's not the end of the world and is totally natural.

TL;DR Calorie deficit of weight loss. For everyone. Regardless of chosen way of eating.