Lost weight but body fat is up.....why?

mabelbabel1
mabelbabel1 Posts: 391 Member
in Health and Weight Loss
So I weighed myself for October and I lost 11lbs but my body fat has gone from 43.8% to 45.7% :grumble:

Any ideas where I'm going wrong folks?

Thanks for your thoughts :smile:

Replies

  • McBully4
    McBully4 Posts: 1,270 Member
    did you only do hours of cardio for your exercise?

    Your diary looks OK, most days you are a spoonful or two from reaching your calorie goal, drink more water.
    If you can add in some strength training, Here you go.
    http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/
  • mabelbabel1
    mabelbabel1 Posts: 391 Member
    I'm barely doing any exercise, just physio stuff and some resistance band exercises on my arms. So nothing worth mentioning at the moment.
  • mabelbabel1
    mabelbabel1 Posts: 391 Member
    did you only do hours of cardio for your exercise?

    Your diary looks OK, most days you are a spoonful or two from reaching your calorie goal, drink more water.
    If you can add in some strength training, Here you go.
    http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

    Thanks and thanks for the link.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    lots of strength training, lots of protein each day, and a small calorie deficit. the bigger the deficit the more chance of losing muscle along with the fat.
  • peuglow
    peuglow Posts: 684 Member
    I'm barely doing any exercise, just physio stuff and some resistance band exercises on my arms. So nothing worth mentioning at the moment.
    It could be a few things:

    1. Inaccurate tape readings. This is the most likely.
    2. Muscle loss along with fat loss. This will cause a higher BF % while weight continues to drop. If this is the case, hit the weights and keep your protein intake high.
  • martintanz
    martintanz Posts: 280
    I'm barely doing any exercise, just physio stuff and some resistance band exercises on my arms. So nothing worth mentioning at the moment.
    It could be a few things:

    1. Inaccurate tape readings. This is the most likely.
    2. Muscle loss along with fat loss. This will cause a higher BF % while weight continues to drop. If this is the case, hit the weights and keep your protein intake high.

    Good advice.
  • JesterMFP
    JesterMFP Posts: 3,596 Member
    How are you measuring your body fat? If it's on a scale, they can be very inaccurate for bf%.
  • mabelbabel1
    mabelbabel1 Posts: 391 Member
    I'm barely doing any exercise, just physio stuff and some resistance band exercises on my arms. So nothing worth mentioning at the moment.
    It could be a few things:

    1. Inaccurate tape readings. This is the most likely.
    2. Muscle loss along with fat loss. This will cause a higher BF % while weight continues to drop. If this is the case, hit the weights and keep your protein intake high.


    I'm struggling to do anything other than arm exercises as far as strenght training goes......I have some kind of knee ligament damage and even though I'm having physio I still can't do anything weight bearing on my knees, even my bike is limited to bouts of 8mins. It's really frustrating.
  • mabelbabel1
    mabelbabel1 Posts: 391 Member
    How are you measuring your body fat? If it's on a scale, they can be very inaccurate for bf%.

    I'm using my exercise bike....it's the only thing I ever use, so whilst I realise it's probably not accurate at least it should be consistent.
  • Vonwarr
    Vonwarr Posts: 390 Member
    BF % measurements done with any electronic device can be very inaccurate. Your hydration level affects the results significantly. If you were to drink a glass of water and re-do it, the results can change again.

    Think of it as +/- 3% accuracy. You're within that range so I wouldn't worry too much. Keep on going and if it becomes a consistent trend, then you can address it later on.

    Edit: It's not measuring your fat directly, it sends an electrical pulse through your body and estimates your amount of fat based on how long it takes to travel.
  • MsNewBooty83
    MsNewBooty83 Posts: 985 Member
    that number can be easily mucked up depending on whos doing the measuring, what they used, and their experience level. ...but if ur doing a butt load of cardio and not watching it, u could end up like i did a few months agao...i lost 6lbs of muscle, from over exercising (cardio) and not getting enough of the right foods into me (mainly protien). i havent done a fitness assesment recently, but ive upped my protien intake (started using Kaizen Whey Isolate). my weight hasnt changed much since my last assesment, but the way i exercise has, a bit at least! so im curious to see what my reading will be next time i check in.
  • FrenchMob
    FrenchMob Posts: 1,167 Member
    How are you measuring your body fat? If it's on a scale, they can be very inaccurate for bf%.

    I'm using my exercise bike....it's the only thing I ever use, so whilst I realise it's probably not accurate at least it should be consistent.
    Exercise bike to measure BF? Yeah, I would take that number with a grain of salt.
  • cassiepv
    cassiepv Posts: 242 Member
    did you only do hours of cardio for your exercise?

    Your diary looks OK, most days you are a spoonful or two from reaching your calorie goal, drink more water.
    If you can add in some strength training, Here you go.
    http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/


    Thanks for the link :)
  • erickirb
    erickirb Posts: 12,294 Member
    Most likely a measurement error and hydration level differences.

    But it is possible as you can lose more lean muscle than fat while losing weight depending on deficit, protein intake and workout routine
  • Dave198lbs
    Dave198lbs Posts: 8,810 Member
    How are you measuring your body fat? If it's on a scale, they can be very inaccurate for bf%.

    I'm using my exercise bike....it's the only thing I ever use, so whilst I realise it's probably not accurate at least it should be consistent.
    Exercise bike to measure BF? Yeah, I would take that number with a grain of salt.

    this........a BIG grain of salt

    as faulty as they are, calipers used consistently (same exact place on body and same pressure) are better than electronic scales or formua driven devices
  • karllundy
    karllundy Posts: 1,490 Member
    BF % measurements done with any electronic device can be very inaccurate. Your hydration level affects the results significantly. If you were to drink a glass of water and re-do it, the results can change again.

    Think of it as +/- 3% accuracy. You're within that range so I wouldn't worry too much. Keep on going and if it becomes a consistent trend, then you can address it later on.

    Edit: It's not measuring your fat directly, it sends an electrical pulse through your body and estimates your amount of fat based on how long it takes to travel.

    This. I have even found mine varies by 4-5% based on time of day, before or after working out, etc. Again, if you are losing pounds and taking steps mentioned above to prevent muscle loss, you are fine.
  • mabelbabel1
    mabelbabel1 Posts: 391 Member
    Thanks everyone...all advice is appreciated.

    I've lost weight and inches...so not all bad. :smile:

    I really just wanted to check I wasn't doing anything stupid or missing something obvious. I know I need to get some strength training in and as soon as my knees are sorted i'll be building this up too.
  • worrblade
    worrblade Posts: 20 Member
    you NEED more protein! you need 1 gram of protein per pound of body weight in pounds at least! a few months ago i was doing 2 grams of protein per pound. i would suggest up your protein and cut back on carbs. congrats on the weight you already lost! you are on your way to having that nice body that you deserve
  • heybales
    heybales Posts: 18,842 Member
    Can you do the leg machines where the pad rests on the quad or hamstring and the knee isn't involved.
    Though working mainly the glute (biggest muscle still) and the illiopsis, still useful.

    http://www.exrx.net/WeightExercises/GluteusMaximus/LVStandingHipExtension.html

    That machine actually will get 4 muscles in the lower body, very useful.

    Also, unless you just want to do the low carb thing, which means higher protein and fat, approaching 1 gram of protein per lb of LBM is recommended even for lifting, there is no usefulness to going overboard.

    http://www.precisionnutrition.com/all-about-protein
  • mabelbabel1
    mabelbabel1 Posts: 391 Member
    Can you do the leg machines where the pad rests on the quad or hamstring and the knee isn't involved.
    Though working mainly the glute (biggest muscle still) and the illiopsis, still useful.

    http://www.exrx.net/WeightExercises/GluteusMaximus/LVStandingHipExtension.html

    That machine actually will get 4 muscles in the lower body, very useful.

    Also, unless you just want to do the low carb thing, which means higher protein and fat, approaching 1 gram of protein per lb of LBM is recommended even for lifting, there is no usefulness to going overboard.

    http://www.precisionnutrition.com/all-about-protein


    All my exercises are home based. I have a bike which I can do just for 8 mins, a treadmill which i can't use for now and a rowing machine which again I can't use.
    I've got a resistance band and some girle handweights but that's it. I use the band to do some resistance work on my legs but it's all so lightweight.

    I'd love a bench and weights....one day!

    I've also increased my cals as of today as i'm working my way towards up to my BMR i'll be about 100 cals below it from today, which I think is ok when i have so much to lose....but will revise again in 2 weeks.

    Thanks for your help. :smile:
  • heybales
    heybales Posts: 18,842 Member
    Can you do the leg machines where the pad rests on the quad or hamstring and the knee isn't involved.
    Though working mainly the glute (biggest muscle still) and the illiopsis, still useful.

    http://www.exrx.net/WeightExercises/GluteusMaximus/LVStandingHipExtension.html

    That machine actually will get 4 muscles in the lower body, very useful.

    Also, unless you just want to do the low carb thing, which means higher protein and fat, approaching 1 gram of protein per lb of LBM is recommended even for lifting, there is no usefulness to going overboard.

    http://www.precisionnutrition.com/all-about-protein


    All my exercises are home based. I have a bike which I can do just for 8 mins, a treadmill which i can't use for now and a rowing machine which again I can't use.
    I've got a resistance band and some girle handweights but that's it. I use the band to do some resistance work on my legs but it's all so lightweight.

    I'd love a bench and weights....one day!

    I've also increased my cals as of today as i'm working my way towards up to my BMR i'll be about 100 cals below it from today, which I think is ok when i have so much to lose....but will revise again in 2 weeks.

    Thanks for your help. :smile:

    I would strongly suggest getting above your Katch BMR estimate while you are not doing much resistance exercise with all the muscles.

    You are asking to lose muscle frankly. Doesn't matter how much fat you have to lose, the Katch BMR is already underestimated in that case, to go lower is inviting loss you'll never make up again until you are at goal weight and can afford to eat extra to build muscle back up.
    Don't lose it early.

    If you are moving up to that 100 less than BMR, which implies you've been even lower, then you did lose LBM and muscle the past month, which would mean the % of fat went up overall.
    Not good.

    Yes, that should scare you.
  • mabelbabel1
    mabelbabel1 Posts: 391 Member
    Can you do the leg machines where the pad rests on the quad or hamstring and the knee isn't involved.
    Though working mainly the glute (biggest muscle still) and the illiopsis, still useful.

    http://www.exrx.net/WeightExercises/GluteusMaximus/LVStandingHipExtension.html

    That machine actually will get 4 muscles in the lower body, very useful.

    Also, unless you just want to do the low carb thing, which means higher protein and fat, approaching 1 gram of protein per lb of LBM is recommended even for lifting, there is no usefulness to going overboard.

    http://www.precisionnutrition.com/all-about-protein


    All my exercises are home based. I have a bike which I can do just for 8 mins, a treadmill which i can't use for now and a rowing machine which again I can't use.
    I've got a resistance band and some girle handweights but that's it. I use the band to do some resistance work on my legs but it's all so lightweight.

    I'd love a bench and weights....one day!

    I've also increased my cals as of today as i'm working my way towards up to my BMR i'll be about 100 cals below it from today, which I think is ok when i have so much to lose....but will revise again in 2 weeks.

    Thanks for your help. :smile:

    I would strongly suggest getting above your Katch BMR estimate while you are not doing much resistance exercise with all the muscles.

    You are asking to lose muscle frankly. Doesn't matter how much fat you have to lose, the Katch BMR is already underestimated in that case, to go lower is inviting loss you'll never make up again until you are at goal weight and can afford to eat extra to build muscle back up.
    Don't lose it early.

    If you are moving up to that 100 less than BMR, which implies you've been even lower, then you did lose LBM and muscle the past month, which would mean the % of fat went up overall.
    Not good.

    Yes, that should scare you.

    I had a feeling you'd say this.
    And yes I know you're right and i do agree....i've got all the spreadsheets I just don't want to increase overnight when i can't exercise.
    I've alrady gone from 1480 on 1st Oct, then 2 weeks later I upped to 1600, today I've gone to 1750. My Katch BMR is 1812 according to my new weights and measurements. During October I worked out my average daily gross cal and it was 1505. So too low, I know.

    I genuinely thought i'd be ok for a month or so as i have 120lbs to lose. If I were exercising and burning some cals I wouldn't hesitate to up faster, but my knee needs my weight to come down fast.
  • mabelbabel1
    mabelbabel1 Posts: 391 Member
    Can you do the leg machines where the pad rests on the quad or hamstring and the knee isn't involved.
    Though working mainly the glute (biggest muscle still) and the illiopsis, still useful.

    http://www.exrx.net/WeightExercises/GluteusMaximus/LVStandingHipExtension.html

    That machine actually will get 4 muscles in the lower body, very useful.

    Also, unless you just want to do the low carb thing, which means higher protein and fat, approaching 1 gram of protein per lb of LBM is recommended even for lifting, there is no usefulness to going overboard.

    http://www.precisionnutrition.com/all-about-protein


    All my exercises are home based. I have a bike which I can do just for 8 mins, a treadmill which i can't use for now and a rowing machine which again I can't use.
    I've got a resistance band and some girle handweights but that's it. I use the band to do some resistance work on my legs but it's all so lightweight.

    I'd love a bench and weights....one day!

    I've also increased my cals as of today as i'm working my way towards up to my BMR i'll be about 100 cals below it from today, which I think is ok when i have so much to lose....but will revise again in 2 weeks.

    Thanks for your help. :smile:

    I would strongly suggest getting above your Katch BMR estimate while you are not doing much resistance exercise with all the muscles.

    You are asking to lose muscle frankly. Doesn't matter how much fat you have to lose, the Katch BMR is already underestimated in that case, to go lower is inviting loss you'll never make up again until you are at goal weight and can afford to eat extra to build muscle back up.
    Don't lose it early.

    If you are moving up to that 100 less than BMR, which implies you've been even lower, then you did lose LBM and muscle the past month, which would mean the % of fat went up overall.
    Not good.

    Yes, that should scare you.

    Ok....I've changed my goals to 1850cals, so just over BMR. Also changed ratios to 40 30 30. :grumble:

    If I gain weight this month and don't lose my hoped for 10lbs....I'm coming for ya!! :wink:
  • heybales
    heybales Posts: 18,842 Member
    Ok....I've changed my goals to 1850cals, so just over BMR. Also changed ratios to 40 30 30. :grumble:

    If I gain weight this month and don't lose my hoped for 10lbs....I'm coming for ya!! :wink:

    Suggest increasing by only 100 extra a day for a week, and then another 100, ect.

    You've been losing already, so you still have a deficit. This makes sure you aren't eating more than your current deficit.
  • mabelbabel1
    mabelbabel1 Posts: 391 Member
    Ok....I've changed my goals to 1850cals, so just over BMR. Also changed ratios to 40 30 30. :grumble:

    If I gain weight this month and don't lose my hoped for 10lbs....I'm coming for ya!! :wink:

    Suggest increasing by only 100 extra a day for a week, and then another 100, ect.

    You've been losing already, so you still have a deficit. This makes sure you aren't eating more than your current deficit.

    Ok, increase by 100 cals per day up to 1850 then see where I am. Thanks for the support and advice. :smile:

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