Losing fat% vs actual pounds lost

having the same issue. I've lost 2% body fat and have 2% more to go to reach my goal, but my weight hasn't budged. i feel discouraged. and yes, i've read the posts on the forum saying this is normal. I still feel like i should be losing weight.

It's not about the number on the scale it is the inches lost. Even though your weight isn't changing you are losing fat and building muscle. Toning up will look way better than losing 10 lbs any day. Trust me.

It is difficult to gain muscle and lose fat at the same time. Working out muscles in order to keep them, eating enough protein to fuel them, while still getting a deficit (though not starving at all) is how you lose fat while retaining muscle. There are a whole lot of nuances to what you eat to be healthiest, and I'm sure others will give more opinions and views on it. Good luck!!!

And yes, you WILL lose the 10 pounds.

Isn't losing 10 lb in 4 weeks a bit too much? I mean 220+ people can do it but starting at your weight I'm not sure...

feel the same way. Seems backwards to eat your calories + what you exercise off, when to lose weight you need to be at a deficit in calories not a net. Though if you are working out you are likely building muscles which will burn fat more efficiently.

For instance the MFP guide tells me (at 110kg wanting to lose 2lbs a week) i need to eat 1900 calories a day, exercise to 3200 calories a 6x60min week, but i burn 1000 calories an hour working out not 533 if i was doing 533 that'd be barely a crawl atleast at my weight and body fat level. I burn a third of that just walking to the gym

Anyway so lets take that 1900 which MFP recommends accounts for BMR and an average for TDEE i assume.
I'd need to be consuming around 2900 calories a day on an average day til my BMR and body fat drops which seems impossible unless it's unhealthy food, i was probably eating that much b4 which got me to the current 110kg's (well that and being depressed and lazy for so many years)

feel the same way. Seems backwards to eat your calories + what you exercise off, when to lose weight you need to be at a deficit in calories not a net. Tho if you are working out you are building muscles which will burn fat more efficiently.

For instance the MFP guide tells me (at 110kg wanting to lose 2lbs a week) i need to eat 1900 calories a day, exercise to 3200 calories a 6 day week, but i burn 1000 calories an hour working out not 533 if i was doing 533 that'd be barely a crawl atleast at my weight and body fat level. I burn a third of that just walking to the gym so confusing.

Not confusing - you just don't understand how MFP works.

You need to eat less than what you burn - IN TOTAL, for the day.

So how much less is reasonable you think, any clue at all?

Are you aware that MFP already has a deficit in your daily goal - with no exercise accounted for or expected?

So is your thinking 1000 is good, 2000 is better?

In which case, why eat at all? Why not just don't eat for about a month and exercise?

Go look at your Goals page and see what the deal is. When you exercise, you raised that daily maintenance figure, which you subtract the deficit from.

On days you don't exercise, it's lower, on days you do exercise, it's higher. Guess what stays the same? The goal deficit amount.

Slow metabolism is usually a persons own fault, burned off muscle by undereating, and by undereating slowed things down more than that even. When you undereat and exercise, you ain't building no muscle, even if your strength does go up. Your body has barely enough to do the basic functions of life - forget actually improving things.

I personally care more about dropping body fat than weight. I'm currently 123lbs and 28% body fat. I have a 6 month old and a 10 yr old. I like to be around 20% or lower. That's the point where I know I look good. Otherwise I'm skinny fat and have cellulite. Yuck. I achieve my goals through weight training and cardio. Lean is my goal.