How much fat loss per week should I aim for?

kathystrauss1

I've been watching my diet and doing cardio since May and started doing strength training 7 weeks ago. I've lost over 40lbs and I'm happy with that but my body fat percentage hasn't changed that much. It's still in the high 40's from the low 50's. I use a Withings scale that measures body fat too. Do I need to step up my strength training? I do 1 hour 3x/week with a trainer. Or is it normal for it to take a while for lean mass to really increase. Every week when I see that my lean mass has decreased as well as fat it really worries me. I do feel stronger though.

p4ulmiller

Multiply your original body fat % by your original weight. That is how much actual fat you had in your body at the start (in kg or lbs, depending how you measured your weight).

Multiply your current weight by your current body fat %.

Subtract the second reading from the first. That is how much fat you have lost - I'll wager its around 25-35 pounds.

Remember that fat is measured as a PERCENTAGE. As you lose weight, even if the % stays the same, you are showing that you are losing fat.

It's always a good idea to keep an eye on your fat weight, because this is what you want to lose, rather than muscle.

kathystrauss1

My scale actually shows me my fat mass and lean mass weight in pounds as well as my body fat percentage. What worries me is that each week I lose both fat and lean mass usually. And many weeks it is more lean than fat loss. I know the scales aren't 100% accurate but I wonder if I should be working a lot harder or if I just need to be more patient.

TrailRunner61

Try eating more protein than carbs with each meal. What works best for me when I'm trying to gain muscle weight is to aim for a plate with 1/2 lean protein, 1/4 carbs and 1/4 vegetables. If I want even fewer carbs, I'll go with half protein and half veggies for at least one meal. I also try to have protein for snacks, such as a boiled egg, nuts, jerky, whatever. That plan also keeps me from being hungry, just watch the calories.
I looked at your diary and noted a few things. Have you ever tried Healthy Life whole wheat bread? It only has 35 cals per slice and is actually good tasting. Also, maybe you could switch out your mayonnaise to mustard and save some fat cals. You can replace those calories saved with other healthy foods.
Good luck and keep working on this.

p4ulmiller

My scale actually shows me my fat mass and lean mass weight in pounds as well as my body fat percentage. What worries me is that each week I lose both fat and lean mass usually. And many weeks it is more lean than fat loss. I know the scales aren't 100% accurate but I wonder if I should be working a lot harder or if I just need to be more patient.

So figure out your goal weight and goal bf%. You should be able to work out your goal lean mass from that.

If your current lean mass is comfortably above, then don't worry too much.

If not, or you're getting close to it, you need to think about starting a heavy lifting programme like strong lifts 5x5.

kathystrauss1

Thanks for the advice. It sounds like I'm going to need to add some heavy lifting to my exercise and more protein to my diet. I just love my carbs SO MUCH!