Slow Weight/Fat Loss

voicimonpasseport

Hey all!

Well summer is officially here and I’m looking at myself in the mirror thinking, “I look good but I could look great”! I have been a consistent runner for the past five years. About a year ago I started throwing in some strength training and last summer it really made an impact on my appearance. I eat very clean (all though I do love my chocolate), and I limit my alcohol to 4-6 drinks max per week, which in the dating world is important to be aware of!

I’ve noticed gradual changes in my body as I’ve increased my muscle tone. I run about 24-30 miles per week because I love it. Sometimes I do “quick bursts”, where I test my speed on treadmills, sometimes I do long road runs, other times trail runs for agility. In the gym I love the kettle bell, weights for abs, and balance workouts.

I’m 5’4” and I don’t know how much I weigh because I gave my scale away. Judging from the way my clothes fit and my muscle tone, I’m going with somewhere between 122-125. My ideal weight is 117, and I know what it feels like to be there. I don’t want my weight to vary too much but I do want to be tight and toned.

I eat about 1,700 calories a day but burn around 350-400 with exercise so my average caloric intake is probably around 1,300 to 1,400. I log everything I eat including those seven cashews over there, but I don’t like to be super regimented by sticking to 1,200 calories EXACTLY because that’s not what life is about.

Here’s my question!
Should I be eating 1,300 calories a day and exercising, but not eating back the 300 calories I burned during a work out? Therefore my actual met calories at the end of the day would be 1,000, not 1,300. What I’m doing is eating around 1,700 so I can burn 300-400 and have an EOD net calorie target of 1,300. However that extra fat doesn’t seem to be melting off of my stomach and thighs that quickly. It’s taken about a month and a half to see definition under the layer.


What do you all do?

jemhh

You're already at a lower weight for your height. A month and a half to see definition is not slow weight/fat loss. It's completely on target. I wouldn't change what you're doing. Just change your expectations.

kommodevaran

If you want to lose the last pounds (and you're the one who decides which are the last), you have to be patient, and eat less, consistently, and you may have to log your food intake, and accurately, too.

Silentpadna

voicimonpasseport wrote: »

Hey all!

Well summer is officially here and I’m looking at myself in the mirror thinking, “I look good but I could look great”! I have been a consistent runner for the past five years. About a year ago I started throwing in some strength training and last summer it really made an impact on my appearance. I eat very clean (all though I do love my chocolate), and I limit my alcohol to 4-6 drinks max per week, which in the dating world is important to be aware of!

I’ve noticed gradual changes in my body as I’ve increased my muscle tone. I run about 24-30 miles per week because I love it. Sometimes I do “quick bursts”, where I test my speed on treadmills, sometimes I do long road runs, other times trail runs for agility. In the gym I love the kettle bell, weights for abs, and balance workouts.

I’m 5’4” and I don’t know how much I weigh because I gave my scale away. Judging from the way my clothes fit and my muscle tone, I’m going with somewhere between 122-125. My ideal weight is 117, and I know what it feels like to be there. I don’t want my weight to vary too much but I do want to be tight and toned.

I eat about 1,700 calories a day but burn around 350-400 with exercise so my average caloric intake is probably around 1,300 to 1,400. I log everything I eat including those seven cashews over there, but I don’t like to be super regimented by sticking to 1,200 calories EXACTLY because that’s not what life is about.

Here’s my question!
Should I be eating 1,300 calories a day and exercising, but not eating back the 300 calories I burned during a work out? Therefore my actual met calories at the end of the day would be 1,000, not 1,300. What I’m doing is eating around 1,700 so I can burn 300-400 and have an EOD net calorie target of 1,300. However that extra fat doesn’t seem to be melting off of my stomach and thighs that quickly. It’s taken about a month and a half to see definition under the layer.


What do you all do?

There's hint or three in your own post. I've taken the liberty of making them bold. I wouldn't worry about what comes after. You are already very close. Since you are really close to being in range of normal fluctuation, I'd just do what you're doing.

In general though, yes, you should be eating back a portion. The only way to tell how much you should eat back to watch it over time. Again, because you are so close, a shorter time window can make you make adjustments based on "noise".

If you are starting to see definition under the layer, it tells me you are doing something right. But don't be in a hurry. Your shape and definition will override what the scale says if you keep at it. 117 may not be your ideal weight anymore. If you don't believe me, check out the success stories thread. There are literally hundreds of photos that show women who have strength trained, look shapelier and slimmer, and weigh more. So don't let 117 be an arbitrary target.

voicimonpasseport

I was out on my run today and realized that all I need is patience! It does take time to build strength and can feel counter-active when the muscle you build pushes your last remaining pudge out. The end results are worth the wait and tiny transformations are always rewarding.


You’re right about my ideal weight changing. 117 was when I wasn’t incorporating as much strength training and body weight resistance. Like I said, I tossed the scale, sonthe numbers definitely are arbitrary.

Thank you for the encouragement!

peaceout_aly

voicimonpasseport wrote: »

Hey all!

Well summer is officially here and I’m looking at myself in the mirror thinking, “I look good but I could look great”! I have been a consistent runner for the past five years. About a year ago I started throwing in some strength training and last summer it really made an impact on my appearance. I eat very clean (all though I do love my chocolate), and I limit my alcohol to 4-6 drinks max per week, which in the dating world is important to be aware of!

I’ve noticed gradual changes in my body as I’ve increased my muscle tone. I run about 24-30 miles per week because I love it. Sometimes I do “quick bursts”, where I test my speed on treadmills, sometimes I do long road runs, other times trail runs for agility. In the gym I love the kettle bell, weights for abs, and balance workouts.

I’m 5’4” and I don’t know how much I weigh because I gave my scale away. Judging from the way my clothes fit and my muscle tone, I’m going with somewhere between 122-125. My ideal weight is 117, and I know what it feels like to be there. I don’t want my weight to vary too much but I do want to be tight and toned.

I eat about 1,700 calories a day but burn around 350-400 with exercise so my average caloric intake is probably around 1,300 to 1,400. I log everything I eat including those seven cashews over there, but I don’t like to be super regimented by sticking to 1,200 calories EXACTLY because that’s not what life is about.

Here’s my question!
Should I be eating 1,300 calories a day and exercising, but not eating back the 300 calories I burned during a work out? Therefore my actual met calories at the end of the day would be 1,000, not 1,300. What I’m doing is eating around 1,700 so I can burn 300-400 and have an EOD net calorie target of 1,300. However that extra fat doesn’t seem to be melting off of my stomach and thighs that quickly. It’s taken about a month and a half to see definition under the layer.


What do you all do?

First off, hats off to you for incorporating strength training. A very important part in the "looking toned" aspect of things. I want to point out something another fellow MFP-er did. Your numerical weight goal may be slightly higher with muscle mass added in. I know 117 lbs. is very realistic for a 5'4" frame, but as a 4'11" person who was originally 105 lbs. pre-dedicated weight lifting, I can promise that the more you lift, the harder that goal is going to be to obtain because muscle weighs more than fat. Your body will change and look even more toned and shapely than before at the lower weight though! Currently I'm about 110 lbs. and that's on a cut - meaning it's hard to maintain year round without strictly counting macros.

If you really are determined to get back down to 117 lbs. make sure you are weighing and measuring all of your food. Drinking needs to be logged as well. Personally for me at this time in order to maintain a low weight and BF% I can't drink at all. Some people are like this, while others can have a little or a lot and still keep their frame. Consider macros and calories when you are drinking as well, because the alcohol consumption itself is high calorie and then added on the food that is consumed while drinking. At a shorter height, it is harder to lose the "last few" pounds. Typically measuring and logging food properly is the #1 key to getting to your goal weight.