Lost 6lbs in a week and body fat has increased.... :(

Transformer711

Hi everyone! So basically, I managed to lose about 6lbs in this week a month into my lifestyle change. however, my bodyfat percentage has increased by by about 2%. During the week of the 6lbs weight loss, i started jogging/exercising and did so about five times a week for 20-40 minutes. i'm worried that I am actually losing muscle mass instead of fat. Please help!

SHBoss1673

measuring body fat over a 1 week period is usually not going to be very accurate. What method do you use to measure?

Transformer711

I last measured my body fat about 2 or 3 weeks ago. I used this device at Boots where you stand upright and hold the handles. The machine then gives you a reading.

Memorableheart

I would give more time. Good luck

ell_v131

The machines are horribly inaccurate. The contents of your stomach/bowels, the way you are hydrated, water reteniton, all those affect the results.

Take measurements first thing in the morning, naked, after you've been to the bathroom (I do it one day after rest day to account for exercise water retention). Then measure regularly, I measure every 4 weeks and see a downwards trend. I usually calculate my body fat based on these 2 websites:

http://usmilitary.about.com/library/milinfo/blbodyfatfemale2.htm
http://www.scientificpsychic.com/fitness/diet.html

This is much more accurate than a machine, heck, the army uses it

Transformer711

Thank you!

Would it also help if i increased my protein intake the days I exercised? It will go horribly into the minus numbers if i do, but I really don't want to be losing lean muscle mass....

ell_v131

Definitely up your protein intake, I go with 1-1.5g per pound of weight. But it doesn't mean you will go over your calories. If you do that then you will gain weight! You need to find a balance in your meals. You don't have to hit the target every day, but over the course of a week, it should balance out. I eat a lot of lean meat and fish, and smaller portions of sides (potato, couscous, bulgur, quinoa, pasta, rice) and that way I get more protein in. Increase your protein overall, not only on exercise days, as your body is in a constant repair mode, so it won't hurt.

SHBoss1673

1.5 grams per pound is way overkill, even 1 g/lb is pretty high. The average person who is NOT looking to gain large amounts of lbm needs about .35 - .4 grams per pound protein. If you're trying to gain muscle (for strength or mass) it can double. You can go over that with not much of a problem, but there's absolutely no need for anyone to go to 1.5 g/lb of protein. I challenge anyone to show me any scientific study that shows that going over 1 g/lb helps with anything. Please note, most people looking for weight loss are looking for lean body mass maintenance, not increases, in fact that's a very difficult thing to accomplish (lbm increases while total body fat reduction) in any serious quantity. So if you're looking to lose fat (weight), then somewhere closer to the normal protein intake of .4 g/lb is probably better, maybe a little higher, but not that much is necessary.

And be aware, while increasing protein to the 1 g/lb watermark is generally fine for people who are confirmed healthy, if you have any sort of impaired kidney function, family history of kidney disease, or have a history of diabetes in the family, that should be noted and you should speak to a physician before attempting it.

here are some quick resources for protein needs

http://www.webmd.com/fitness-exercise/features/nutrition-tips-athletes

http://dining.illinoisstate.edu/nutrition/nutrition_tips/protein.shtml

http://www.hsph.harvard.edu/nutritionsource/protein-questions/

http://www.nap.edu/openbook.php?record_id=10490&page=590
(protein and amino acids section)

please note, these are all studies or reputable sources, anyone can go to bodybuilding.com and find 20 guys that immediately tell you to go to 1.5 or 2 g/lb, that doesn't make it accurate, it makes it bro-science.

Ideabaker

1.5 grams per pound is way overkill, even 1 g/lb is pretty high. The average person who is NOT looking to gain large amounts of lbm needs about .35 - .4 grams per pound protein. If you're trying to gain muscle (for strength or mass) it can double. You can go over that with not much of a problem, but there's absolutely no need for anyone to go to 1.5 g/lb of protein.

here are some quick resources for protein needs

http://www.webmd.com/fitness-exercise/features/nutrition-tips-athletes

http://dining.illinoisstate.edu/nutrition/nutrition_tips/protein.shtml

http://www.hsph.harvard.edu/nutritionsource/protein-questions/

http://www.nap.edu/openbook.php?record_id=10490&page=590
(protein and amino acids section)

please note, these are all studies or reputable sources, anyone can go to bodybuilding.com and find 20 guys that immediately tell you to go to 1.5 or 2 g/lb, that doesn't make it accurate, it makes it bro-science.

Thank you SO much for posting this. I was mentally doing the math and thinking that 1-1.5 g per pound of body weight sounds like an awful lot of protein!

I appreciate your taking the time to share why a more reasonable amount is healthier and still achieves goals of preserving lbm.

ell_v131

And be aware, while increasing protein to the 1 g/lb watermark is generally fine for people who are confirmed healthy, if you have any sort of impaired kidney function, family history of kidney disease, or have a history of diabetes in the family, that should be noted and you should speak to a physician before attempting it.

I think you're right about that, of course we are generally speaking about healthy people here, but good to point that out. I didn't know it affects people with history of diabetes as well.

I was sharing what works for me. I am definitely not expecting muscle gains while on deficit, but I enjoy meat and it keeps me satiated more so than when I was eating less protein. No need to challenge anyone on anything

SHBoss1673

I didn't want to come off sounding preachy about it, I apologize if I did. Assuming good health, there's really no big down side to having 1.5 g/lb protein, I just wanted to make sure people realize that's a choice based more on what you prefer rather than a requirement for muscle increases. I just like to point these things out quickly as you know how the internet is. Facts can become distorted really fast. What one person says as their own preference can quickly become a "guideline" by others.

emilyisbonkers

make sure you increase fiber when you increas protein..
also, those machines at boots are awful! I wouldn't trust them as far as i could throw them

geekyjock76

Some of that 6 lb loss is water weight.

Body composition assessments should ideally be done every two or three months since the range in error is greater than the rate of fat loss.

Regarding protein, it's recommended to go by lean mass and not total body weight - otherwise you'd have 300 lb persons consuming a needless amount of protein.

Lastly, if you are concerned about preserving as much lean mass as possible, lift weights at an adequate frequency, intensity and volume and don't assume unnecessarily large caloric deficits.

Mr_Knight

Hi everyone! So basically, I managed to lose about 6lbs in this week a month into my lifestyle change. however, my bodyfat percentage has increased by by about 2%.

Most of that six pounds is water weight. Water weight counts as non-fat weight -> increase in body fat percentage.

ell_v131

I didn't want to come off sounding preachy about it, I apologize if I did. Assuming good health, there's really no big down side to having 1.5 g/lb protein, I just wanted to make sure people realize that's a choice based more on what you prefer rather than a requirement for muscle increases. I just like to point these things out quickly as you know how the internet is. Facts can become distorted really fast. What one person says as their own preference can quickly become a "guideline" by others.

No worries, I was clarifying. And we learn every day so keep the info coming: )