Weight loss plateau but reducing body fat %

wffolkes

Not sure if this has been asked before apologies if it has.

I am training 4-5 times a week usually 2 or 3 days circuit/strength training and 2 or 3 days Hi Intensity Cardio.

I am aiming to eat 1580 Calories per day which should be an adequate deficit to lose around 2 lbs per week. I have been doing fine however the last 3 weeks I have hit a plateau.

I have tightened up on my calorie counting and also plan to change up my workouts. Despite not losing weight an maybe gaining a 1lb my body fat % has reduced from around 26% to 23%.

I just wanted to know how this is possible or are the body fat % reading most likely inaccurate? I weigh myself every Monday morning.

It makes me wonder how accurate my calorie counting is as by my diary I should have lost 2 or even 3lbs?

2hobbit1

This is why many lock the scale in the garage and ignore it. If your body composition is improving - as in your body fat % is declining then your program is working! Do not change things up. Measurements and body fat % are a better assessment of wether your calorie target is appropriate than the scale number that can fluctuate with
time of day
did you eat or drink prior
did you take a dump or not
did you do a heavy workout prior - holding water
have a high salt meal prior
are you hormones shifting

Judge your success by how well you feel, how your cloths fit, and how your inches and body fat change. Not by the scale weight!
You can actually weigh more in a smaller size if you build muscle and lose fat at the same time!

wffolkes

Hey 2hobbit1
Thanks for the reply

I guess I just need that reassurance.

Reading a lot of things which back up what you are saying.

I have lost loads of inches off my waist and stomach and I feel fitter (Sprinting for longer at higher speeds) & stronger (completing workouts with higher weights easier).

So I guess I just need to be more patient.

My aim is 15% bodyfat which means still 25lbs or so to go.

AverageUkDude

Sorry dude but 1580 calories a day doesn't seem like your eating enough to me. have you worked out your bmr and tdee? established your macros properly etc.

patentguru

I try for 1500 calories a day too, and eat back exercise calories. With hard training, I am losing fat, gaining muscle and keep weight about the same. I use a measuring tape around belly button and suck in, every two weeks. I have seen a steady decrease in fat and muscle gain. I used the food diary as a feedback mechanism to achieve this goal- muscle gain, fat loss, while maintaining weight. At first, I was eating too many carbs and not enough fat- i.e. I was losing weight and fat. I decreased carbs to below 120grams day (more on high cardio days) and increased fat- now keeping weight (gaining muscle) as I lose fat. Don't complain about no weight loss if you losing fat and gaining weight- that is very difficult to do. Most of the time we lose muscle along with the fat.

wffolkes

I do eat back my exercise calories sometimes.

1580 Calories is the suggested amount from My fitness pal.

I have worked out my daily burn calories which is roughly 2898 so the deficit is 1318 which over the course of a week is 9226 divide that by 3500 calories which equates to 1lb and I get 2.6lbs deficit.

As calorie counting is not fully accurate I aim to lose around 2lbs a week but judging from bf% I seem to be on track.

This website has been a great help www.builtlean.com

Bakkasan

Despite not losing weight an maybe gaining a 1lb my body fat % has reduced from around 26% to 23%.

FORGET THE SCALE IF YOU ARE LOSING BF.

That is all.