Why am I not losing much weight

jodiegarrettx

Just to put my situation into context I am a 21 year old female and until around 4 weeks ago I did ZERO exercise, drank every weekend and ate junk food almost everyday of the week. I am 5ft7 and began at 162lbs, however I would've always maintained a UK 10 in dress size.

In the past 4 weeks I have completely changed my entire lifestyle. Haven't drank once, I prep every one of my meals and train around 4/5 times a week, very intensely even with help of a trainer when he's available.

I have 90-100g of carbs, 40-50g fat, and around 100-120g protein each day. I'm keeping my calorie intake to around 1200-1600 every day. I've totally stuck to it and have noticed myself getting much fitter. However, despite all this work I'm only down 3lbs?

I thought the first few weeks was when you would lose most of the weight? Am I doing something wrong? I had been advised to expect around 8lbs loss in the first week?

pamfgil

Everyone is different and weight loss is not linear. Initial loss is usually water, so if you started at a time when you weren't retaining water then your initial loss will be slower. You have lost three pounds, you are getting fitter, keep going

Ready2Rock206

I don't know who told you that 8lbs in a week is a reasonable expectation but that's just not realistic. 3 lbs in 4 weeks is great progress for your size.

PL_SM

Don't focus too much on weight. If you are now training 4/5 times a day, you should be gaining lean muscle as well and as we all know muscle weighs more than fat. Focus on how you look, feel and perform.

jodiegarrettx

Thank you! Makes sense, I took water balance tablets for a while before I started so it explains why I am less likely to have a problem with water retention

CaptainHandsome

What rja said. If you're working out intensely, you're gaining muscle and losing fat. Your weight loss is normal. If you were doing the same calorie intake, but not working out at all, you might even lose more weight faster, but you wouldn't be as fit and healthy, and probably lose muscle instead of gaining. Keep doing what you're doing, four weeks is not enough time to judge.

shadow2soul

New to exercise = retaining water for musvle repair
At 5'7 and 162 lbs, I definitely don't see an 8 lb loss happening in the first week. Maybe if you were obese, but with being just above the healthy weight range for your height it doesn't sound realistic.

Do your clothes fit better?
Measurements changed?

With your stats I would expect 0.5-1 lb per week loss (up to 1.6 lbs if you really push and are really strict, but it would be hard...very hard)

jodiegarrettx

Thanks so much guys, those comments are really reassuring I was sure I was doing something wrong. Waiting until next week to measure myself again, feel I need to get a few more training sessions in first! But going back your comments I'm probably better focusing on inch loss rather than lbs loss. I've been taking photos each week as well so that'll help me judge it as the weeks go on!

PL_SM

Just remember if you are already slim to begin with, you won't see huge inch loss. Maybe just a little and with greater muscle tone. Feel free to ask if you need any advice.

jodiegarrettx

Since isn't possible to build muscle and lose fat at the same time I'm on a fat loss programme to begin with and then after 8 weeks or so the gym I'm at will review my plan and i should move onto a muscle building programme? So in short I currently shouldn't be gaining muscle!?

sammyliftsandeats

Highly unlikely you're gaining muscle if not in a calorie surplus and not using progressive overload strength training but not impossible.

Water retention from new exercise, fluctuations, and time of the month are all gonna affect your weight. But if you're already relatively slim, it's just gonna be slower without starving yourself.

jen_092

You're doing great!! We are the same height, and the last time I did MFP I was actually your age and weight. I started at 160 and got down to 145. I logged very strictly, weighed my food, ate back half my exercise calories (because MFP seems to calculate them too high). Given I was in college I still ate lots of junk whenever I could possibly fit it into my week. I lost the 15 pounds in about 4 months. The first few pounds that came off were water for me, so you really could say it took me that long to lose 10. So long story, it's slow but worth it.

adrondube

I agree w what people are saying on here. For me, it goes in cycles. But the more I track my food and understand what I'm eating, and the carbs and sugars associated with certain foods, the better my diet gets and the more I expect to lose. For me, I'll lose like 2-3 pounds in a day or two, then my body will hold that weight for a few days, maybe even gain a pound back. Then, in like 3-4 days or whatever, I'll make another little move down 2-3 pounds, then maybe gain one back over the course of a week. Like someone said, it's not linear, water retention has a lot to do with it, but over time, you will see results if you stick to a consistent eating and exercise plan. I've lost 20 pounds since Jan 1 and lost 2% body fat. Just stick to your plan and you'll see results

PL_SM

jodiegarrettx wrote: »

Since isn't possible to build muscle and lose fat at the same time I'm on a fat loss programme to begin with and then after 8 weeks or so the gym I'm at will review my plan and i should move onto a muscle building programme? So in short I currently shouldn't be gaining muscle!?

A lot of it depends on what you want to achieve but as @adrondube said it come is cycles. When you want to gain muscle, you will need to up your calorie intake and change how you are exercising like heavier weights, lowe rep ranges. If you want to slim down you do the reverse essentially. You can lose fat at the same time as building muscle but it is a slower process than doing it in cycles.