Why do I look the same after losing weight?

I would say that you are probably being too hard on yourself. Have you taken pictures of your weight loss? That helps to see the changes that you can miss in the mirror.

Honestly, you didn't change your body composition. You are a smaller version of the old you. Congrats on the weight loss but a better goal moving forward would be to focus on body fat %and lean body mass. Also, don't be afraid to hit the weights. Squat, then lunge, then squat s'more. Good luck.

How hard did you hit the weights? Lifting weights is a broad term, are we talking hello kitty pink 5lb'ers (joking, please take no offense) or did you REALLY lift heavy? Also, how large was your calorie deficit and average daily protein intake?

Probably a mix of body composition (need to develop muscle) and your mind messing with you. It takes a long *kitten* time for your brain to figure out what you did to your body.

... .and by who's perception do you not "look" any different? Your own? Sometimes the mind doesn't catch up to the changes.

If I was to just increase my cardio, would the weight I lose from that make me look better? I have quite a bit of muscle in my legs but the rest of me is kind of squishy. People at the gym keep telling me to do cardio because otherwise muscles will form under fat and I will look even bigger. I was always thin naturally when I was younger and only in the last year did I go up to 130s then back to 114.

I am very new to dieting so any advice is helpful. i am especially interested in whether I should follow a more traditional Western diet or stick with what I am doing now.

The people at your gym need to STFU!! LOL excuse my language but seriously! Ignore them. If you are at your target weight then more cardio is the last thing you need. Get in the free weights and do some lifting. Squats, Presses, Bench, Deadlift. As heavy as you can and always try to add weight as you get stronger. You will not bulk up. You will lean out. Research weight lifting programmes for beginners that incorporate compound lifts. It's the way ahead

It's called 'skinny fat' which is basically a smaller version of what you were. If you want to look different start lifting heavy. Your weight will go up but you'll start to look more toned and 'healthier'..

Are you still restricting calories? Trainers and such can correct me if I'm wrong here, but if you are still eating at a deficit it is going to be extremely difficult to change your body composition.

Are you still restricting calories? Trainers and such can correct me if I'm wrong here, but if you are still eating at a deficit it is going to be extremely difficult to change your body composition.

I agree with this. I'm not a trainer, by the way, so take it for what it's worth. It sounds like you should be eating more calories for the amount of exercise, especially with a job that's also fairly active. Healthy food is great, just eat MORE of it! I think what you're looking for will be achieved with more focus on muscle building and less on weight, but that will only happen if you are doing strength training, and (especially important) eating enough to properly fuel your body for it to rebuild after your workouts.

Not sure if I've got a hyperlink done correctly here, but you might try reading this and checking your numbers, you may be surprised: http://www.myfitnesspal.com/topics/show/804485-in-place-of-a-road-map-2-0-revised-7-2-12

Just for sake of comparison since you're petite too - I'm 5' not-quite-1", 105 lbs, quite active with a combo of strength training and cardio-type circuit training (but I think I actually exercise less than you), and am really enjoying seeing some great muscle developing this last few months. I lost weight with a much higher ratio of cardio (running mostly), got thinner but without good muscle tone in the upper body, and I'm specifically working now on strength and gaining muscle. I'm eating an average of 1,850-1,900 calories/day, and not gaining weight, but definitely seeing muscular changes and increased strength. Good luck!

There could be two reasons for this:

1. You ARE just a smaller version of your old chubby self. You may have lost 'weight', but you probably lost muscle instead of fat because you haven't been muscle training enough. That means you still have the same percentage of body fat as before, or maybe even more. So even though you're physically smaller, you're not fitter.

OR:

2. You HAVE changed, but you just can't see it because you're looking at yourself in the mirror every single day. Just like you don't notice a flower growing - weight loss happens so slowly that you don't realise it's happening. There is a condition called Phantom Fat Syndrome. You know how people who lose an arm can get Phantom Limb Syndrome, where even though they know they've lost their arm, their mental map of their body still thinks it's there? Well, Phantom Fat Syndrome is the same thing. After significant weight loss, you KNOW you've lost weight, but your mental map of your body still thinks you look the same as before. So you don't see the changes in the mirror. I suffered with this for many months after losing over 30 pounds. I found that the only way for me to force my brain to alter my mental body-map was to take pictures and compare them to pictures of me at my highest weight. Only then did I realise how different I looked.

Also check out this article: http://www.wellsphere.com/weight-loss-article/holistic-treatment-of-phantom-fat-syndrome-how-to-correct-body-image-projection/775926

most of us, bc we look at ourselves daily, dnt see the weight loss until either someone compliments us or we see comparison photos. Don't be so hard on yourself--as long as you feel gr8t that's what counts.

That sounds like a self esteem issue. You need to focus on the mental aspect. How do you feel, are you more energized, is work easier, those should be indicators. Take some time to recognize your accomplishment. Enjoy what you have done not languish over "perfect" because that doesn't exist.