Please help I don't know whats happened with my body

eliseducky
eliseducky Posts: 12 Member
edited November 26 in Getting Started
Hello,

So over the last year my body has changed I guess with age. I'm not even in my mid twenties yet though (23) . Whats changed is my life has become more busy so I've been eating healthier than ever, salads for months, quinoa, chicken breast etc purely for the fact that i need more energy for my busy lifestyle. My exercise has remained the same roughly. I was 125lbs but inch wise i was a lot thicker 3 years ago.

now I've gained body fat, my scale shows that my body fat percentage along with the pounds have gone up (130-137 lbs within a year, 21-23% BF). I would like to get back to my weight before i started focusing on other priorities in life.

So i'm confused. I eat the same amount of calories, better quality of food, same exercise (which has always not been a lot) no thyroid problems because that's well managed with medication.

I'm wondering what I can do to drop the body fat, lean out, build muscle.. i'm wanting to both get back into shape and also slam duck the tough mudder coming up.

any advice and information would be great thank you!

Replies

  • eliseducky
    eliseducky Posts: 12 Member
    also - my energy still remains mediocre. honestly i had more energy before i started eating healthy and paying attention to my diet but i feel like the extra weight and fat makes everything... more hard to move?
  • KickassAmazon76
    KickassAmazon76 Posts: 4,678 Member
    has your activity level changed at all? Are you keeping track of how many calories you are consuming vs how many you are burning? Even if you are eating healthier, if you are moving less or consuming more, you will still gain weight.
  • eliseducky
    eliseducky Posts: 12 Member
    KickassAmazon76 wrote: »
    has your activity level changed at all? Are you keeping track of how many calories you are consuming vs how many you are burning? Even if you are eating healthier, if you are moving less or consuming more, you will still gain weight.

    yes it has increased, im walking or on my feet 8 hours a day where as in the past i use to be sitting quite a bit. i have been tracking calories and i've been consuming the same calorie amount, less junk and more nutritious
  • malibu927
    malibu927 Posts: 17,562 Member
    How are you measuring your calorie intake?
  • KickassAmazon76
    KickassAmazon76 Posts: 4,678 Member
    you mention medication... is it possible that the medication is impacting your rate of loss / gain?
  • RoxieDawn
    RoxieDawn Posts: 15,488 Member
    No matter how or what transpired to have gained weight you had to have eaten more than you maintained your weight coupled with possibly less movements in NEAT (non exercise activity) and EAT (exercise actity).

    To build muscle and lean out you need to do recomp. You can create you small deficit but its not needed, it can be around 200-250 calories off maintenance, you won't build muscle with the deficit per se, but you can start the process of fat loss until till you reach or get close to goal.

    https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1
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