Not much to lose- personal experiences.

jaz050465
jaz050465 Posts: 3,508 Member
in Fitness and Exercise
I'm aware that when I reply to forums I sometimes just repeat what I've read. I'd really appreciate it though if anybody had any first hand experiences similar to mine.


Within healthy BMI and not much to lose. Lost 9 pounds but then nothing since July even though I've been within my MFP calories - using fitbit and HRM to get TDEE.
In desperation a week ago I bought a BMF which puts my TDEE quit a few hundred calories more. So ive eaten more - but STILL not loss this week.

I can't understand how it can be so complicated. Whatever I try doesn't work. I am so fed up. How hard can it be to get rid of a bit of fat around my stomach and back? I know I can't spot reduce and that's why I need to lose fat generally.

I've been taking photos and there is no change to my appearance or inch loss either.

Replies

  • dhakiyya
    dhakiyya Posts: 481 Member
    firstly, what's your body fat percentage? Base your goal weight on that, not BMI. BMI does not take frame size or lean body mass into consideration. When you are already in the healthy range for BMI you need to be a lot more careful that you're actually losing fat and not lean body mass. Lowering your body fat percentage is good, so long as you don't go to extremes.

    secondly, the last few lbs of fat are the most difficult to lose. You need a SMALL calorie deficit and aim to lose it very slowly. If your body fat percentage is in the healthy range, then you're not likely to lose more than 0.5lb of fat a week without also losing lean body mass. You also need to do exercise that works the muscles hard in order to ensure that what you lose is just fat.

    It's really vital to focus on the difference between losing fat and losing weight, because a lot of women diet down and get lighter but their body composition and body fat percentage doesn't change much, i.e. they're still carrying more fat than they should be, they're not happy with their bodies, so they aim to lose a few more lbs, and do the same thing again, and are still carrying more fat than they want to be.... that's why my main advice is to stop focusing on scale weight and start focusing on fat loss and body fat percentage. The closer you are to a healthy weight, the more important this advice is, as people with a lot of fat to lose generally lose just fat, so long as they're not crash dieting.

    And it's quite possible that you need to eat a fair bit more in order to get the body composition that you want.
  • jaz050465
    jaz050465 Posts: 3,508 Member
    Thanks. According to my scales, its about 36%. I'm not worried about weight- just mainly want to get the back fat off but ive been taking photos and there's no change.

    It seems a lot to eat- about 2100 if I exercise if I just have 2500 deficit. Can't understand how I can lose weight at that level m
  • jaz050465
    jaz050465 Posts: 3,508 Member
    Wondering if maybe i should use calipers at the back and stomach as this is my main concern- generally happy with the rest of my body.
  • Cait_Sidhe
    Cait_Sidhe Posts: 3,150 Member
    Weigh and measure your food. Are you absolutely certain you're logging correctly? Be brutally honest with yourself and do not choose the lowest calorie entry in the database. That was my downfall.
  • wmagoo27
    wmagoo27 Posts: 201 Member
    Looking back in your diary it looks like your fat intake is a little low. I'd adjust your calories to 1700-1800 and increase fat intake to around 80. Take the calories for fat away from carbs. Any increase to calories over this make to protein. Try it for a few weeks and see what changes.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    whats your exercise regime?

    if you really wan tfat loss then i would suggest full body strength trainging 3x a week, and HIIT 1-2x per week.
  • jaz050465
    jaz050465 Posts: 3,508 Member
    Looking back in your diary it looks like your fat intake is a little low. I'd adjust your calories to 1700-1800 and increase fat intake to around 80. Take the calories for fat away from carbs. Any increase to calories over this make to protein. Try it for a few weeks and see what changes.

    I suppose naturally I feel I should reduce fat where possible. It seems hard wired that I have to eat like I'm on a diet all the time- no spread on bread or with cooking etc. it's not a hardship anymore. Will this help
  • jaz050465
    jaz050465 Posts: 3,508 Member
    Weigh and measure your food. Are you absolutely certain you're logging correctly? Be brutally honest with yourself and do not choose the lowest calorie entry in the database. That was my downfall.

    Honestly I do- weigh everything religiously. That's why I can't understand why nothing is happening.
  • jaz050465
    jaz050465 Posts: 3,508 Member
    I do Chalean Extreme which I love. . Does this count. I've read a lot about the heavy lifting programmes but its not practical for me to go to a gym and wouldn't it be really expensive to buy equipment myself. What weight if weights would I need?
  • hannahcall2
    hannahcall2 Posts: 175 Member
    Go for serious strength training. Since I've started using resistance training on top of cardio my metabolism has speeded up tremendously, and I'm toning my muscle groups way faster and they are actually starting to look the way I want them too! One reason I have read this is working (from numerous sources) is because muscle burns fat.
  • jaz050465
    jaz050465 Posts: 3,508 Member
    What programme do you use. What weights will I need?
  • jaz050465
    jaz050465 Posts: 3,508 Member
    What have others found?
  • lin7604
    lin7604 Posts: 2,951 Member
    what kind of results have you gotten with chalean, i am thinking of getting it too b/c i don't have a lot to lose anymore. I need to lose more inches..
  • imthejenjen
    imthejenjen Posts: 265 Member
    I would switch up your exercise routine. Try something new. And I would definitely add in weights.
  • jaz050465
    jaz050465 Posts: 3,508 Member
    Only been doing CX for a few weeks. Does this count as strength training. If I up the exercise I presume I need to up my calories eaten too
  • kellyrae1189
    kellyrae1189 Posts: 14 Member
    Not sure if you've tried Jillian Michaels' 30 Day Shred or not, but it is a huge help with losing inches around your waist, thighs, back, etc. It's only a half hour but it's a bit of a commitment because it's once a day for thirty days.

    You won't lose a ton of weight, but you'll tone up what you have and build muscle. You only need a set of hand weights, anywhere from 3 to 8 lbs is good (I use 5's) and a good pair of tennis shoes. It works for me. If you look up some of the threads on here that mention 30DS you will see the results people have. Good luck!
  • jaz050465
    jaz050465 Posts: 3,508 Member
    Thanks. I tried her Body Revolution but stopped as I didn't like the balancing stuff. I've.heard lots about 30DS.
  • carrieous
    carrieous Posts: 1,024 Member
    Looking at your food diary, I'd suggest pitching the low fat foods and skim milk. Eat regular foods. And you are taking in too much sugar in all the fruit.

    Getting your midsection tight is really hard so i feel you there. What has worked for me is lots of cardio (running and stair climbing in particular) and crunches and planks every day.
  • carrieous
    carrieous Posts: 1,024 Member
    also dont eat "spreads" or any other kind of artificial foods or sweenteners. They trick the body into retaining fat
  • hannahcall2
    hannahcall2 Posts: 175 Member
    Personally, I enjoy doing the P90X workout videos. I use weights that range from 5-12 lbs or resistance bands. I love it because its tough, but in the end you walk away dripping in sweat, hungry for HEALTHY foods, and feeling proud of yourself for your accomplishment. I also have a few 20 minute pilates videos that I pop in when I'm looking for a challenging but relaxing (emotionally) workouts. I don't follow a specific schedule, but I shoot for cardio 4-5x a week for 30 minutes-1 hour and resistance training 3x a week. Remember, dropping and doing 25 pushups counts for resistance training. Do it a few times a day and you've completed an upper body workout (they work the core too).
  • jaz050465
    jaz050465 Posts: 3,508 Member
    Thanks. Lots to think about.

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