Is this why I'm not getting results?
xFitnessFlirt
Posts: 128
So I guess losing weight and losing fat are total different things when I thought they were the same. I mean when someone says they want to lose weight you dont think ''oh they wanna lose muscle'' no thats silly.
Also I was told I could lose weight as long as I burn more then I intake which I do, but my diet isnt the best. No I don't eat fast food or bags of chips everyday. But I dont and cant eat salads everyday either. Since I still live with parents sometimes just have to eat what they bring home. Which is mostly frozen foods.
So I thought a calorie is still a calorie no matter where I intake it from either from unhealthy foods or healthy foods. As long as I still burn more then I ate at the end of the day.
But after 3 weeks now only muscle gain and no weight(fat) loss. So how do you lose fat? I don't want to just lose weight I couldn't care less about what the scale says, I just want to get thin and lose my fat. I'm afraid my diet is holding me back when I still have a calorie deficit of 800-1200 almost everyday. Am I doing this right? Very confused! Thank you!
I burn about 2610 total including my TDEE and eat at 1350-1400
Is this enough to lose fat?
Also I was told I could lose weight as long as I burn more then I intake which I do, but my diet isnt the best. No I don't eat fast food or bags of chips everyday. But I dont and cant eat salads everyday either. Since I still live with parents sometimes just have to eat what they bring home. Which is mostly frozen foods.
So I thought a calorie is still a calorie no matter where I intake it from either from unhealthy foods or healthy foods. As long as I still burn more then I ate at the end of the day.
But after 3 weeks now only muscle gain and no weight(fat) loss. So how do you lose fat? I don't want to just lose weight I couldn't care less about what the scale says, I just want to get thin and lose my fat. I'm afraid my diet is holding me back when I still have a calorie deficit of 800-1200 almost everyday. Am I doing this right? Very confused! Thank you!
I burn about 2610 total including my TDEE and eat at 1350-1400
Is this enough to lose fat?
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Replies
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If you are gaining muscle, you are eating at a calorie surplus. You will not be able to lose weight eating a surplus, you can't gain muscle eating on a deficit.0
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I'm sorry but what do you mean by surplus?0
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If you are gaining muscle, you are eating at a calorie surplus. You will not be able to lose weight eating a surplus, you can't gain muscle eating on a deficit.
Lean gains. It's possible.0 -
so if I'm gaining muscle I'm gaining fat?0
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Eating what you're eating you aren't gaining muscle. First thing would be to relax and not keep messing with your calories and food. Second is weigh and measure all your food so you know that you're logging it correctly. You may be eating more than you think you are.0
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I try my best to log in accurately but even I'm not I only eat like 3 times a day and watch the portion size so I cant be eating more then 1400. Especially if I'm only eating 3 times a day and barely anything or nothing in between0
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I am by no means an expert but from what I read you need the muscle to burn fat, so while your building some muscle that is added weight until it's enough muscle to start burning the fat. So you might be loseing some weight but you have to account for the weight you gained in muscle. I have a very bad diet ( i tend to eat like a 6 year old because i'm so picky) but it seems as long as I'm under on my calories, carbs and fat the weight slowly came off. give it alittle longer and you'll notice what intake your body reacts to. Keep a good record on when the weight comes off to how much you were under in that time period ( if you don't lose notice your numbers to) and you'll see a pattern on where you need to be. I hope this makes some sense ( I tend to ramble on ) Good luck and don't give up. Remember even if you lose 1/2 lb a week by this time next year you will be 26 lbs lighter.0
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so if I'm gaining muscle I'm gaining fat?
It's very difficult for women to gain any amount of muscle especially eating at a deficit which you say you are. If you've gained weight in the past 3 weeks it's either fat or water weight, not muscle.0 -
I am by no means an expert but from what I read you need the muscle to burn fat, so while your building some muscle that is added weight until it's enough muscle to start burning the fat. So you might be loseing some weight but you have to account for the weight you gained in muscle. I have a very bad diet ( i tend to eat like a 6 year old because i'm so picky) but it seems as long as I'm under on my calories, carbs and fat the weight slowly came off. give it alittle longer and you'll notice what intake your body reacts to. Keep a good record on when the weight comes off to how much you were under in that time period ( if you don't lose notice your numbers to) and you'll see a pattern on where you need to be. I hope this makes some sense ( I tend to ramble on ) Good luck and don't give up. Remember even if you lose 1/2 lb a week by this time next year you will be 26 lbs lighter.
so the fat WILL come off as long as I'm burning more then I eat0 -
Are you able to buy some food? If you are able to, buy some fruits and veggies.
Also, drink some water. If you're feeling hungry, you might actually be thirsty.0 -
so if I'm gaining muscle I'm gaining fat?
It's very difficult for women to gain any amount of muscle especially eating at a deficit which you say you are. If you've gained weight in the past 3 weeks it's either fat or water weight, not muscle.
but I see some muscle like in my arms and legs, so how do I get rid of fat?0 -
I am not sure what led you to believe you were burning 2600 calories per day, but only really serious athletes who are training intensely every single day for 3-5 hours would burn that much. Your average about-twenty year old female is going to burn around 1400 calories per day simply by existing. That means if your calorie consumption is 1400, you would maintain your current weight. If you ate more than 1400 each day, you would gain, and if you ate less than 1400, you would lose. Females can safely lower their calorie intake to about 1200 calories per day, meaning you have to add exercise to increase your calorie deficit. Maintaining a calorie deficit daily will lead to weight loss.
1 pound of body fat = 3500 calories.
If you wanted to lose 1 pound per week, you need a calorie deficit of 500 calories each day for 7 days. (Example: eat 1200 calories daily, burn 300 in exercise in addition).
Hope this helps.0 -
Also the only way to gain muscle is to do weight training/strength training. There is no such thing as certain foods that "make you gain muscle." Your body can only build it through strength training.0
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If you are gaining muscle, you are eating at a calorie surplus. You will not be able to lose weight eating a surplus, you can't gain muscle eating on a deficit.
Nope. I've been on a deficit for about a year now. I promise you that I have more muscle than I did a year ago. I work out hard. My calves have grown and gotten defined. My shoulders and upper arms have hard, bulgy spots that were neither hard nor bulgy last year. My abs are showing the beginnings of definition. I couldn't do a pushup last spring. A couple hours ago I did at least 20 over my workout. I also go heavy on protein and lower on carbs. I want my body to have what it needs to repair/maintain/build muscle.0 -
Everybody had muscle in their arms and legs. You may be strengthening what you have if you've been lifting heavy but probably not increased your muscle mass.
Like I said before, RELAX! Stick to your budget. You're only trying to lose a small amount of weight, it won't drop off by pounds every day. With 10 lbs to lose you'd be lucky to do 1/2 lb per week.0 -
I am not sure what led you to believe you were burning 2600 calories per day, but only really serious athletes who are training intensely every single day for 3-5 hours would burn that much. Your average about-twenty year old female is going to burn around 1400 calories per day simply by existing. That means if your calorie consumption is 1400, you would maintain your current weight. If you ate more than 1400 each day, you would gain, and if you ate less than 1400, you would lose. Females can safely lower their calorie intake to about 1200 calories per day, meaning you have to add exercise to increase your calorie deficit. Maintaining a calorie deficit daily will lead to weight loss.
1 pound of body fat = 3500 calories.
If you wanted to lose 1 pound per week, you need a calorie deficit of 500 calories each day for 7 days. (Example: eat 1200 calories daily, burn 300 in exercise in addition).
Hope this helps.
thanks, and i got the 2600 calories from a TDEE calculator it includes your BMR and your daily activites doing normal things and then I added in the calories I burn at the gym which is around 300-400. So thats where I got it from.
And so far having a good calorie deficit I should be losing a pound a week and so far I see no results after 3 weeks.0 -
so your burning twice as many calories as your eating??? Even I know that is bad.:grumble:0
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so your burning twice as many calories as your eating??? Even I know that is bad.:grumble:
I dont mean to, I just eat when I'm hungry and stop when I'm full.0 -
If you are gaining muscle, you are eating at a calorie surplus. You will not be able to lose weight eating a surplus, you can't gain muscle eating on a deficit.
Nope. I've been on a deficit for about a year now. I promise you that I have more muscle than I did a year ago. I work out hard. My calves have grown and gotten defined. My shoulders and upper arms have hard, bulgy spots that were neither hard nor bulgy last year. My abs are showing the beginnings of definition. I couldn't do a pushup last spring. A couple hours ago I did at least 20 over my workout. I also go heavy on protein and lower on carbs. I want my body to have what it needs to repair/maintain/build muscle.
Can you gain muscle on a deficit? Yes - but ONLY if you are new to training or returning to training after a significant layoff.
Can it look like you are gaining muscle even if you are not? Yes, as you lose fat your muscles will appear to get bigger when in fact they just look more prominent because of the reduction of the layer of adipose tissue (fat) covering them.
Is muscle and strength the same thing? No. You can get stronger without adding any more muscle tissue. This is due to adaptations made by your central nervous system rather than change in the volume of your muscle mass.
To the OP, just maintain a reasonable deficit (20% of your TDEE for example) and get some moderate exercise. Include some resistance/weight training which will go a long way in reducing fat whilst retaining your lean muscle mass.
Three weeks is a very short time, make this a long term commitment and have some patience. I promise the results will come!0 -
You're not gaining muscle. My guess is that you're underestimating your food and/or overestimating how much you burn. Start by weighing and measuring everything you eat. Even if you think you couldn't be eating more than 1400, I promise you can be depending on your food/portions. As for your calorie burn-- if you give us your height and weight and some information about your activity level we can help you figure out the right calorie goal.0
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According to your ticker you are trying to lose about ten pounds which means you do not have a lot to lose. The less you have to lose the harder it is and less of a deficit you should have. if your TDEE is actually 2600 you should take about 500 cals off that. If you are trying to lose too much to fast with that little lose you may end up sacrificing muscle or slowing your metabolism.
Without knowing your height, weight and activity and what dieting and workouts you have been doing before now it is hard to give helpful advice.
The illusion of gaining muscle is usually a combination of added water in the muscle tissue and a loss of body fat that make muscle appear larger. It IS possible to gain a small amount of muscle when first starting out even on a calorie deficit. And though it is a small amount (1 or 2 pounds over the first couple months) it can seem large if you have a small frame and the muscle gain is concentrated in one area.0 -
If you are gaining muscle, you are eating at a calorie surplus. You will not be able to lose weight eating a surplus, you can't gain muscle eating on a deficit.
Nope. I've been on a deficit for about a year now. I promise you that I have more muscle than I did a year ago. I work out hard. My calves have grown and gotten defined. My shoulders and upper arms have hard, bulgy spots that were neither hard nor bulgy last year. My abs are showing the beginnings of definition. I couldn't do a pushup last spring. A couple hours ago I did at least 20 over my workout. I also go heavy on protein and lower on carbs. I want my body to have what it needs to repair/maintain/build muscle.
Can you gain muscle on a deficit? Yes - but ONLY if you are new to training or returning to training after a significant layoff.
Can it look like you are gaining muscle even if you are not? Yes, as you lose fat your muscles will appear to get bigger when in fact they just look more prominent because of the reduction of the layer of adipose tissue (fat) covering them.
Is muscle and strength the same thing? No. You can get stronger without adding any more muscle tissue. This is due to adaptations made by your central nervous system rather than change in the volume of your muscle mass.
To the OP, just maintain a reasonable deficit (20% of your TDEE for example) and get some moderate exercise. Include some resistance/weight training which will go a long way in reducing fat whilst retaining your lean muscle mass.
Three weeks is a very short time, make this a long term commitment and have some patience. I promise the results will come!
thank you! I just worry if I'm doing something wrong and I doing all this hard work for nothing.0 -
If the numbers are right then you could be eating more, something like a 300-700kcal/day deficit.
If the numbers are right you will lose the weight. Weight loss is not linear, and water and glycogen stores can easily cause confusing fluctuations.0 -
If the numbers are right then you could be eating more, something like a 300-700kcal/day deficit.
If the numbers are right you will lose the weight. Weight loss is not linear, and water and glycogen stores can easily cause confusing fluctuations.
like i said i only eat 3 times a day
a typical day for me is oatmeal for breakfast which is like 230
a salad or soup for lunch which is probably around 250-300
and then dinner can sometimes be a frozen dinner or homemade meal which can range from 400-700
thats a typical day i eat
which the highest it adds to is 1250 so I know I'm not overeating0 -
I am sure it is possible to lose fat and gain muscle at the same time but from what I have seen in my weight loss you really need to manage the diet very closely. I have lost a good amount of muscle in the past few months but now I do much more strength training and am still losing fat. good luck and keep at it.0
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You are right, you're not over eating. You are under eating!
You need to up your calories and get a whole lot more protein in your diet!0 -
If the numbers are right then you could be eating more, something like a 300-700kcal/day deficit.
If the numbers are right you will lose the weight. Weight loss is not linear, and water and glycogen stores can easily cause confusing fluctuations.
like i said i only eat 3 times a day
a typical day for me is oatmeal for breakfast which is like 230
a salad or soup for lunch which is probably around 250-300
and then dinner can sometimes be a frozen dinner or homemade meal which can range from 400-700
thats a typical day i eat
which the highest it adds to is 1250 so I know I'm not overeating
No you would be severely under eating if your TDEE is 2600. Your body will start to sacrifice muscle and slow your metabolism to compensate for the lack of calories. It will just leave the fat alone because it thinks it needs it. It a vicious cycle people get caught in. They think they are eating to much so they lower the cals even lower which only increases the problem.
Watch this video.
http://www.myfitnesspal.com/topics/show/815934-layne-norton-on-metabolic-damage0 -
Also I was told I could lose weight as long as I burn more then I intake which I do, but my diet isnt the best. No I don't eat fast food or bags of chips everyday. But I dont and cant eat salads everyday either. Since I still live with parents sometimes just have to eat what they bring home. Which is mostly frozen foods.
This frozen processed food is just of sodium. Fresh food that is the only way to go. Do you track your sodium? You are keeping a bunch of water0 -
You are right, you're not over eating. You are under eating!
You need to up your calories and get a whole lot more protein in your diet!
if that the case then I'll try eating fruits or veggies for snacks when I can.0 -
Also I was told I could lose weight as long as I burn more then I intake which I do, but my diet isnt the best. No I don't eat fast food or bags of chips everyday. But I dont and cant eat salads everyday either. Since I still live with parents sometimes just have to eat what they bring home. Which is mostly frozen foods.
This frozen processed food is just of sodium. Fresh food that is the only way to go. Do you track your sodium? You are keeping a bunch of water
I just added sodium to my food list and so far I'm pretty good on sodium0
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