Guidance on weightloss journey

ChapterSevenSeeds

Hello everyone! So I need some guidance on my journey. This morning I clocked in at:
203.5 pounds
18.2% body fat
77.7% muscle mass

Over the last few weeks, I have been doing the Keto diet and Insanity on a daily basis. The app I use to track carbs keeps me at a 1000 calorie deficit.

Where I'm stuck is that even though my weight decreases, my body fat percentage increases while my muscle mass decreases. Just a few days ago, I stopped doing Insanity while sticking to the Keto diet and my weight decreased faster and my percentage of body fat went down with my muscle mass increasing. Does anyone know what this means? I'm not really looking to get super bulky. I'm mainly looking to slim down my stomach and waist areas. Do I need to focus on weight training more than cardio? Should I decrease my calorie deficit? Any help here would be much appreciated. Thanks!

janejellyroll

How are you determining that your body fat is increasing?

NovusDies

ChapterSevenSeeds wrote: »

Hello everyone! So I need some guidance on my journey. This morning I clocked in at:
203.5 pounds
18.2% body fat
77.7% muscle mass

Over the last few weeks, I have been doing the Keto diet and Insanity on a daily basis. The app I use to track carbs keeps me at a 1000 calorie deficit.

Where I'm stuck is that even though my weight decreases, my body fat percentage increases while my muscle mass decreases. Just a few days ago, I stopped doing Insanity while sticking to the Keto diet and my weight decreased faster and my percentage of body fat went down with my muscle mass increasing. Does anyone know what this means? I'm not really looking to get super bulky. I'm mainly looking to slim down my stomach and waist areas. Do I need to focus on weight training more than cardio? Should I decrease my calorie deficit? Any help here would be much appreciated. Thanks!

If you are using a home scale that tells you your body composition then you should consider it mostly erroneous. Doing keto would throw it off more because your hydration levels impact the readings.

Your muscle mass doesn't increase by much in a calorie deficit.

To maintain muscle make sure you get enough protein, lose weight an appropriate pace, and do strength training.

ChapterSevenSeeds

janejellyroll wrote: »

How are you determining that your body fat is increasing?

I have a scale that measures that for me.

NovusDies wrote: »

If you are using a home scale that tells you your body composition then you should consider it mostly erroneous. Doing keto would throw it off more because your hydration levels impact the readings.

Your muscle mass doesn't increase by much in a calorie deficit.

To maintain muscle make sure you get enough protein, lose weight an appropriate pace, and do strength training.

So in terms of slimming down my stomach area and waist, would a combination of some cardio and strength training be the most beneficial? Would continuing to do Insanity help me achieve this the easiest/quickest?

hipari

To slim down stomach and waist, you need to lose weight and wait to see where it comes off from. Everybody’s different, some carry it in their booty and thighs, some carry it in their waist, some carry it in their back and arms etc. Equally, everybody’s weight loss emphasizes different places, but you can’t choose where you lose from.

Your home scale measurement for body fat is not accurate enough to consider. I have a home scale with body fat measurement as well, and it’s only useful for long-term trends (think months, not days).

I’m not familiar enough with Insanity to comment on that, but in general weightlifting might give you a more toned look overall. If you’re specifically concerned about your waist, maybe consider looking into pilates or yoga to help with your posture, making you look slimmer in the middle while you work on your weight loss.

MaltedTea

Out of curiosity, when is the last time you checked/revised your caloric needs?

To ensure you're getting the most out of your exercise vs eating combo, you may want to review it regularly (like once a month or just before you switch up your resistance training routine, when the moon's full etc)

Then again...you did say it's only been "a few weeks" of this so perhaps just stick it out a bit more.