Sloooow weight and body fat% loss

nespinosa3

So I started really changing my lifestyle and exercise about 5 months ago. Essentially, I wanted to lose 20 pounds and obviously lose body fat. All my life I've just been sitting around, doing nothing remotely sporty, so yes I started with a very high body fat percentage and overall, I'm still very weak. However, I started with a personal trainer and everything has been going well. But my numbers change very, very slowly. In 4 months and a half, I've lost just 10 pounds.
Back in December, I did a skinfold test and I did it today again - 3 months after. Although it's 3 months, it's been about 8 weeks of really hard work (the rest are vacations or being sick). I do weights 2x a week and do cardio on fat burning mode 4x a week, and have a rest day. In these 3 months, I was able to lose 6 pounds and get my BF% from 29.5% to 27.7%. It does make me happy, but I wonder why I can never lose weight OR fat at the average rate. And I'm working my butt off!!
I should also mention that I've never been able to lose weight at the average rate, that's just normal for me. But I do wonder how is it with all the lifestyle changes, in 3 months I only lost about 2% fat. Anyone has any insights on why some of us just don't lose weight/fat at any normal pace?

LolBroScience

There's more to the equation than just exercise.

What does your diet look like?
Are you at a calorie deficit?
If so, how much?
Do you track your calorie/food intake?

LauraFouhse

I should also mention that I've never been able to lose weight at the average rate, that's just normal for me. But I do wonder how is it with all the lifestyle changes, in 3 months I only lost about 2% fat. Anyone has any insights on why some of us just don't lose weight/fat at any normal pace?

What is the average rate of weight & body fat loss?

amwoidyla

I totally know how you feel. The last time I had my bf% tested I was at 29% and I was felt I looked around 25%. I almost started crying right in front of the trainer. He mentioned that body fat is hard to come off once you're in the 20's, but he could have been trying to make me feel better too.

I would say 2% in 3 months is pretty darn good.

sijomial

I've always had the feeling that I maintained weight on less food than similar people and had to work harder to lose weight than other people. My brother for example - very similar size and activity level but he always seemed to be able to eat more for the same results.
Since I've been counting calories it seems that my impression was correct! Both to lose weight and now to maintain I seem to have to eat on average 300 cals a day less than calculators would suggest.

No idea why - maybe I'm more efficient at extracting every last calorie from my food, maybe my NEAT is lower? All calculators / estimators work on averages and some people are under average and some above.

So really choices are to set calorie goals a little lower or to be patient - you are making good progress remember doing what you are doing.

(I took the slow & steady route BTW, which had the benefit that the transition to maintenance was very easy.)

nespinosa3

More details: I am female, 5'5, right now 155 pounds (goal is 145). Since I'm both trying to lose fat AND build muscle, my diet is around 1500 calories, where 20-25% come from fat, 45% from protein and 30-35% from carbs. I choose lean meats (chicken, turkey) and have protein shakes; and for my carbs, it's either sweet potatoes, potatoes, or whole wheat bread for the most part. Every day I try to snack on almonds or some healthy fat at some point to get to that 20-25% range.
Twice a week, work out with personal trainer doing weights. The other 4-5 days I do about 45-60 minutes of cardio at fat burn phase. Most of the time it's doing Stair machine, otherwise walking.

I guess I have the same problem as the last person who replied here. I feel like my metabolism is just slower. I've never been able to lose a pound even every 2 weeks, much less a pound a week. Right now, it seems like on average I lose 1.5-2 pounds every month. I look different and feel different, but my numbers change so frustratingly slowwwww

Joebob8

It sounds about right to me. If you only have 10 pounds left and have been doing this for awhile your loss is right on target. That fast effect of weight loss in the beginning of a diet is mainly water. Bump up your weight training to 3 or even 4 days a week and incorporate HIIT into your cardio, don't just stay at fat burn. Slow weight loss is a good sign! I'm 19.5% body fat (female) and trying to get to 17% in I don't know, 4-6 months (= 4 pounds). It's torture. Feel bad for me