Losing Weight While Lifting Weights

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Replies

  • TheStephil
    TheStephil Posts: 858 Member
    To figure out your calories, figure out your TDEE and lower your calories from there.

    You can do TDEE - 10/15/20% or TDEE - X calories

    TDEE calculators:
    http://iifym.com/tdee-calculator/
    http://www.fitnessfrog.com/calculators/tdee-calculator.html
    http://scoobysworkshop.com/calorie-calculator/

    More than 75 lbs: 2 lbs/week
    40-75 lbs: 1.5 lbs/week
    10-40 lbs: 1 lb/week
    Less than 10 lbs: 0.5 lb/week

    ETA: So you should be aiming to lose 1lb/week since you have 35lbs left to lose. So TDEE - 500 calories should work.
  • deksgrl
    deksgrl Posts: 7,237 Member
    Thanks for the links, all!

    Okay, so if I am to continue weight lifting (and strengthening the muscles I have while not necessarily gaining new muscle), what on earth should my calorie goal be to lose the weight I need to lose?

    Convert your thought process to "fat loss" instead of "weight loss".

    I would eat at your maintenance calories for now while you are breastfeeding and not try to do a cut until after you are no longer breastfeeding.
  • AdieEve
    AdieEve Posts: 87 Member
    Yeah, the breastfeeding is why my calorie goal is not lower than 2000. I figured that counts as my "calorie cut" and that I'm burning an additional 300-500 calories a day. If I weren't breastfeeding I would certainly aim for a greater deficit.
  • 3laine75
    3laine75 Posts: 3,069 Member
    My stats are in the original post. Diary doesn't need to be public, I'm always at or below my daily goal of 2000 calories.

    That sounds fine to me, if your macros are good. Give it a few weeks at that and see how you go.

    (40/30/30 - breakdown worked for me at that cal allowance btw)
  • TheStephil
    TheStephil Posts: 858 Member
    My stats are in the original post. Diary doesn't need to be public, I'm always at or below my daily goal of 2000 calories.

    There are other reasons to open your diary. Macros, accuracy of logging, etc. that could help people get a better idea of what to suggest to help you.
  • murphy612
    murphy612 Posts: 734 Member
    One other point I don't think anyone has mentioned yet.... when you are lifting weights you really should focus less on what the scale says and more on your measurements. You'll see more changes there then you will on the scale.
  • kshadows
    kshadows Posts: 1,315 Member
    Lots of good suggestions here BUT everyone seems to be ignoring the fact that you're exclusively breastfeeding. Getting adequate nutrition while nursing is vital because it will help keep you healthy and keep your milk supply adequate. Speak with a dietitian or nutritionist to determine your own individual goals, which would not be the same as someone who is not nursing. High five for that, too!
  • rachelrb85
    rachelrb85 Posts: 579 Member
    I read NROLFW and I'm pretty sure it said to eat at a deficit to lose fat. You would eat at maintenance or a surplus to gain muscle. While eating at a deficit, lifting heavy, and eating enough protein, you will lose fat and retain muscle, ultimately losing weight if you have a lot to lose. I would suggest calculating your TDEE, and subtract 20% to get your calorie goal. Once you get closer to your goal weight, you can subtract 10% instead. Make sure to account for your activity with the calculation, and allow extra calories for breastfeeding. I believe MFP gives you 400-500 calories a day for breastfeeding.

    http://iifym.com/tdee-calculator/

    http://scoobysworkshop.com/calorie-calculator/
  • janatarnhem
    janatarnhem Posts: 669 Member
    Bumpity bump on another fab weight lifting and fat loss post! Ta for the information...again! But it is really helping me.
    Thanks to the OP for posting and the well informed contributors.
  • Topsking2010
    Topsking2010 Posts: 2,245 Member
    Bump
  • AdieEve
    AdieEve Posts: 87 Member
    Thank you! I would love to meet with a dietician but do not have the insurance to cover it. Perhaps I'll inquire about rates and see if I can afford some out-of-pocket visits.

    As for my macros, I feel like I've been doing really well, particularly with protein. I always get at least 100 grams per day, often more. I am very thorough about weighing and tracking my foods.
  • jemhh
    jemhh Posts: 14,261 Member
    Yeah, the breastfeeding is why my calorie goal is not lower than 2000. I figured that counts as my "calorie cut" and that I'm burning an additional 300-500 calories a day. If I weren't breastfeeding I would certainly aim for a greater deficit.

    I think you are on a good track then. I'm not sure how long you want to breastfeed but, IMO, anything that makes it easier to stick with it (i.e., not being overly hungry) is key.
  • Trinehar13
    Trinehar13 Posts: 19
    For me personally, I lift 2-3 days a week and I haven't noticed weight going down because of it. However, adding more cardio and eating better made the scale drop down. Lifting has only allowed me to lose inches.
  • rebeccaplatt21
    rebeccaplatt21 Posts: 175
    Great post and great replies. Thank you. I'm learning a lot as well.

    ditto
  • keengkong
    keengkong Posts: 83 Member
    In the last five weeks, I've lost 10 pounds. I began lifting weights about the same time. The weights I lift now are generally at least 50 % heavier than when I started. People can lose weight and gain muscle at the same time.

    It's my understanding that gaining muscle is generally more difficult when one is losing weight. However, is doing so is useful: Even if you don't gain muscle, lifting will tend to keep you from losing much muscle.
  • Hornsby
    Hornsby Posts: 10,322 Member
    In the last five weeks, I've lost 10 pounds. I began lifting weights about the same time. The weights I lift now are generally at least 50 % heavier than when I started. People can lose weight and gain muscle at the same time.

    It's my understanding that gaining muscle is generally more difficult when one is losing weight. However, is doing so is useful: Even if you don't gain muscle, lifting will tend to keep you from losing much muscle.

    Getting stronger does not equal gain in muscle mass.
  • greeneyes972
    greeneyes972 Posts: 87
    To figure out your calories, figure out your TDEE and lower your calories from there.

    You can do TDEE - 10/15/20% or TDEE - X calories

    TDEE calculators:
    http://iifym.com/tdee-calculator/
    http://www.fitnessfrog.com/calculators/tdee-calculator.html
    http://scoobysworkshop.com/calorie-calculator/

    More than 75 lbs: 2 lbs/week
    40-75 lbs: 1.5 lbs/week
    10-40 lbs: 1 lb/week
    Less than 10 lbs: 0.5 lb/week

    ETA: So you should be aiming to lose 1lb/week since you have 35lbs left to lose. So TDEE - 500 calories should work.



    TDEE all the way, girlfriend!
  • BombshellPhoenix
    BombshellPhoenix Posts: 1,693 Member
    In the last five weeks, I've lost 10 pounds. I began lifting weights about the same time. The weights I lift now are generally at least 50 % heavier than when I started. People can lose weight and gain muscle at the same time.

    It's my understanding that gaining muscle is generally more difficult when one is losing weight. However, is doing so is useful: Even if you don't gain muscle, lifting will tend to keep you from losing much muscle.

    Getting stronger does not equal gain in muscle mass.

    ^listen to this guy.

    I lost 53 lbs while weightlifting and gained considerable amount of strength from my existing muscle, it helped me retain the muscles I had when I started which left me leaner at goal weight and I'm able to eat a bit more than most people my stats to boot.

    Make sure you're not being too aggressive with your deficit, get a good amount of protein, lift and win!
  • 4daluvof_candice
    4daluvof_candice Posts: 483 Member
    Great post and great replies. Thank you. I'm learning a lot as well.

    ditto
    [/quote

    :heart:
  • EuphonyChloeH
    EuphonyChloeH Posts: 107 Member
    I don't completely agree with the idea that you can't gain muscle and lose weight at the same time, because I myself have lost fat and gained muscle in the same week. Your body is probably adjusting, as it's only been a week. If you work hard in a week as far as weights go but don't lose weight or even gain weight, you're most likely gaining muscle, which is awesome. The more muscle (or lean mass) you have, the more you burn naturally.

    Also, fun fact, you will keep burning calories up to two hours after a cardio session. Even better, you'll keep burning calories up to TWO DAYS after a strength training workout. So keep it up!
  • erickirb
    erickirb Posts: 12,294 Member
    I don't completely agree with the idea that you can't gain muscle and lose weight at the same time, because I myself have lost fat and gained muscle in the same week. Your body is probably adjusting, as it's only been a week. If you work hard in a week as far as weights go but don't lose weight or even gain weight, you're most likely gaining muscle, which is awesome. The more muscle (or lean mass) you have, the more you burn naturally.

    Also, fun fact, you will keep burning calories up to two hours after a cardio session. Even better, you'll keep burning calories up to TWO DAYS after a strength training workout. So keep it up!

    How do you know you gained muscle mass.

    Muscle is hard to gain, even at a surplus, and should not expect more than 2 lbs/month.
  • deksgrl
    deksgrl Posts: 7,237 Member
    In the last five weeks, I've lost 10 pounds. I began lifting weights about the same time. The weights I lift now are generally at least 50 % heavier than when I started. People can lose weight and gain muscle at the same time.

    It's my understanding that gaining muscle is generally more difficult when one is losing weight. However, is doing so is useful: Even if you don't gain muscle, lifting will tend to keep you from losing much muscle.

    It is very difficult for women to gain muscle, it takes a lot more work for women to do so than men. A woman is not going to do it eating at a deficit.
  • xmichaelyx
    xmichaelyx Posts: 883 Member

    Okay, so if I am to continue weight lifting (and strengthening the muscles I have while not necessarily gaining new muscle), what on earth should my calorie goal be to lose the weight I need to lose?

    You're hung up on how weight lifting should affect your calories, for some reason. Don't be.

    Figure out your TDEE, eat less than that, exercise (weight lifting, yoga, whatever), and you'll lose. The muscle you gain will be mostly irrelevant to your weight loss/gain for many, many months.

    As your weight changes, find your new TDEE and adjust your diet accordingly.

    When/if the time comes that you want to put on more muscle and you've lost enough fat that you're happy, then readjust your diet so that you're eating a surplus. Chances are that'll be 12 months or more from now, and by then you'll be comfortable with all this.

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