Should I do something different?

yaseyuku

Hello! Just wanted to get an educated opinion on this if at all possible.

I haven't lost any weight in the past three weeks. Or rather, I've been fluctuating within the same few pounds: gaining and losing what I expect is normal fluctuations and water weight, etc. I weigh in on Friday this week, but from peeking at the scale, it seems to be the same.

I'm pretty close to my goal weight and have switched my focus to body fat more than scale weight, though it would be nice to hit my goal of course. A little less than a month ago ago, I moved and joined a gym, started running and strength training (albeit I am starting light on the strength training and working up to lifting heavier things, and so on.

Since moving and starting this new exercise regime, I've gained about 5-6lbs. However, my body fat (according to the gym's measurement) has decreased from 29.9% to 27.9%. Not entirely sure how accurate that is though. (My most recent progress picture, from a week ago, is the "during" of my profile picture.)

Should I be more concerned with the fact I'm not losing weight and try to switch something up? Or is it better to continue as is despite the lack of results? Is this normal to not see weight loss results almost four weeks after starting a new program?

Thank you for your time

emAZn

I've read some posts that suggest that if you're stalled at a weight loss you may want to go on a diet break and eat at maintenance for a week or so and then go back to a deficit. If you have increased your exercise you may want to increase your calories as well because you might have upped your TDEE.

Here is an article I read on a diet break: http://www.bodyrecomposition.com/fat-loss/the-full-diet-break.html

Sarauk2sf

I've read some posts that suggest that if you're stalled at a weight loss you may want to go on a diet break and eat at maintenance for a week or so and then go back to a deficit. If you have increased your exercise you may want to increase your calories as well because you might have upped your TDEE.

Here is an article I read on a diet break: http://www.bodyrecomposition.com/fat-loss/the-full-diet-break.html

^^this is not something we would necessarily recommend without more information. Context is important and we like to get more information before making intake recommendations.

Sarauk2sf

You just started a new exercise routine which will most likely cause fluid retention. This can be quite a few pounds and can last quite a while. I know of people who have had a scale stall for 2 months when starting a new program yet are losing inches.

What did you get your body fat measured by? Have you measured yourself?

yaseyuku

I got my BF% measured by the machine at the gym. I started taking measurements about two weeks ago and have seen little to no change in them.

Sarauk2sf

I got my BF% measured by the machine at the gym. I started taking measurements about two weeks ago and have seen little to no change in them.

Those machines are awful re accuracy tbh.

I would give it a couple more weeks to see if the water/glycogen weight settles down and if you see no progress in the scale then, you can fill out the questions from here and we can look at your intake: http://www.myfitnesspal.com/topics/show/910257-the-new-and-improved-asking-questions-about-your-intake

Sorry that it is a bit vague..the wait and see...but fluid fluctuations can cause scale weight to be very hard to use as an indicator of progress when starting a new program.

I am assuming here that you have not changed your average intake.

yaseyuku

I figured they were terrible with accuracy. I don't mind so much if the scale goes up as long as I'm losing body fat rather than gaining it, though it would be nice to lose the last few pounds.

My overall NET intake hasn't changed though I do burn quite a lot each day (per HRM) and try to eat back some of the exercise calories. I find it hard to eat that much though so generally just stop when I'm full.

I'm going to wait it out a bit and see then. Thanks for your help.

Sarauk2sf

Are you using your HRM for strength training? Are you eating more gross, and if so, by how much? Has your overall activity increased (as in, doing lifting on top of what you were doing)?

yaseyuku

I'm using my HRM for cardio only. Not eating more gross as from the beginning I'd eat back a portion of exercise calories on days I did something. My overall NET goal is 1300.

My overall activity has increased though; I wasn't doing anything before outside of walking (3-4 hours each day) and occasional heavier exercise. Now I'm doing running with C25K, strength training, yoga, pilates, Zumba, cardio machines, etc.

Sarauk2sf

Thanks. I would hang in there for a little longer. If you are not eating more and you re more active, and assuming you were losing weight at the same intake before, there is no reason that it is not fluid fluctuations causing the scale stall. If you do find that it does not budge in a week or two, please feel free to complete the questionnaire.

Philllbis

In my experience, after I start a new routine I always gain a few pounds. After a week or two I drop the weight. As Sara said this is likely fluid retention as your muscles repair.

THe nice thing about strength training is that you can pretty much disregard the scale. The way your clothes fit and the way you look in the mirror are a better representation of your progress. After all, you don't wear the number on the scale!