Losing weight, not inches

laurenbastug

Hey Guys,

What kind of rate do you lose inches?

Totally understanding everyone is different - but i’ve been doing everything right consistent tracking (with food scale) and exercise and the number on the scale reflects it. I usually lose ~1 lb/week. This week was 1.5 which was exciting but my measurements are identical to last week with the exception of a quarter inch on my hips.

Just curious if it’s possible my measurement movement will show up eventually lol. I also wasn’t sure if that meant I was losing muscle?

I’m following a 4 day lifting program, with 2 HIIT and 1 MISS cardio sessions - eating well over the protein minimum (personal preference, still within deficit of course)

Any thoughts?

RoxieDawn

Determining the amount of fat, muscle and water we lose from week to week is near impossible. Your weight loss and the measurement change clearly shows fat loss and water loss, but just how much muscle? We are not going to see measurement changes each week, weight changes may not been seen week to week since weight loss is not linear. Use the guideline of '4+ weeks' for trending your measurements and weight changes.

You are doing things correctly with the higher protein and strength training. The smaller the deficit we keep the better setup you have for retaining/maintaining muscle mass as you lose 'weight'. The extra .5 you lost on top of the normal rate can just be a fluctuation (hydration, less carbs, less sodium, where you are in your cycle, etc.). If you were to continue to lose at this rate I would reduce my deficit a little.

laurenbastug

RoxieDawn wrote: »

Determining the amount of fat, muscle and water we lose from week to week is near impossible. Your weight loss and the measurement change clearly shows fat loss and water loss, but just how much muscle? We are not going to see measurement changes each week, weight changes may not been seen week to week since weight loss is not linear. Use the guideline of '4+ weeks' for trending your measurements and weight changes.

You are doing things correctly with the higher protein and strength training. The smaller the deficit we keep the better setup you have for retaining/maintaining muscle mass as you lose 'weight'. The extra .5 you lost on top of the normal rate can just be a fluctuation (hydration, less carbs, less sodium, where you are in your cycle, etc.). If you were to continue to lose at this rate I would reduce my deficit a little.

Okay great. Thanks so much for the feedback. Yeah, I figured it was okay I wasn’t necessarily since measurement movement week to week but I wasn’t sure if that coupled with weight loss (which of course has a host of variables) had any correlation with possible muscle loss. But yes agreed, if I keep at this loss rate I’ll probably up caps a bit. I’m down to the last 10 pounds and my goal is to get there by September so my deficit probably doesn’t need to be as aggressive.

Thanks!

RoxieDawn

laurenbastug wrote: »

RoxieDawn wrote: »

Determining the amount of fat, muscle and water we lose from week to week is near impossible. Your weight loss and the measurement change clearly shows fat loss and water loss, but just how much muscle? We are not going to see measurement changes each week, weight changes may not been seen week to week since weight loss is not linear. Use the guideline of '4+ weeks' for trending your measurements and weight changes.

You are doing things correctly with the higher protein and strength training. The smaller the deficit we keep the better setup you have for retaining/maintaining muscle mass as you lose 'weight'. The extra .5 you lost on top of the normal rate can just be a fluctuation (hydration, less carbs, less sodium, where you are in your cycle, etc.). If you were to continue to lose at this rate I would reduce my deficit a little.

Okay great. Thanks so much for the feedback. Yeah, I figured it was okay I wasn’t necessarily since measurement movement week to week but I wasn’t sure if that coupled with weight loss (which of course has a host of variables) had any correlation with possible muscle loss. But yes agreed, if I keep at this loss rate I’ll probably up caps a bit. I’m down to the last 10 pounds and my goal is to get there by September so my deficit probably doesn’t need to be as aggressive.

Thanks!

You are correct about keeping a less aggressive deficit, you might consider reducing that now to around .5ish a week. I know that is slower but the hard work your are putting into your strength training and exercise will result in better body compensation overall. Your losses might start slowing down anyways the leaner you get anyways so keep this in mind with the deficit change.

Very nice job btw!

laurenbastug

RoxieDawn wrote: »

laurenbastug wrote: »

RoxieDawn wrote: »

Determining the amount of fat, muscle and water we lose from week to week is near impossible. Your weight loss and the measurement change clearly shows fat loss and water loss, but just how much muscle? We are not going to see measurement changes each week, weight changes may not been seen week to week since weight loss is not linear. Use the guideline of '4+ weeks' for trending your measurements and weight changes.

You are doing things correctly with the higher protein and strength training. The smaller the deficit we keep the better setup you have for retaining/maintaining muscle mass as you lose 'weight'. The extra .5 you lost on top of the normal rate can just be a fluctuation (hydration, less carbs, less sodium, where you are in your cycle, etc.). If you were to continue to lose at this rate I would reduce my deficit a little.

Okay great. Thanks so much for the feedback. Yeah, I figured it was okay I wasn’t necessarily since measurement movement week to week but I wasn’t sure if that coupled with weight loss (which of course has a host of variables) had any correlation with possible muscle loss. But yes agreed, if I keep at this loss rate I’ll probably up caps a bit. I’m down to the last 10 pounds and my goal is to get there by September so my deficit probably doesn’t need to be as aggressive.

Thanks!

You are correct about keeping a less aggressive deficit, you might consider reducing that now to around .5ish a week. I know that is slower but the hard work your are putting into your strength training and exercise will result in better body compensation overall. Your losses might start slowing down anyways the leaner you get anyways so keep this in mind with the deficit change.

Very nice job btw!

Haha yes, but I think I've finally gotten to the mental place where I can accept and even appreciate the need for slow and steady and if my body will love me more for doing so, I'm all for it Yes, definitely notice as I get closer to my goal the harder it is to lose.

Thanks so much!!