Losing some inches but not pounds. Any Suggestions?

amata1007
amata1007 Posts: 2
edited February 1 in Health and Weight Loss
I am 39 and currently weigh 251 lbs. I have been doing this for almost two months now. I started out out 263 so I have lost 12 lbs but the scale hasn't budged in some time now. However, I have lost about 3.5 inches off my waist and 4 off of my hips. I have been following my diet pretty well on MFP with only an occasional cheat weekly. I am also starting to do more cardio exercise which includes Zumba and elliptical at least 3-4 times a week. Not yet included strength training. Any idea why the inches are going down some but the scale is not? And any suggestions on how to keep the lbs coming off? I don't know if this has anything to do with it, but I do take a thyroid replacement hormones daily for hypothyroidism but it has been controlled for a few months now.

Replies

  • RGv2
    RGv2 Posts: 5,789 Member
    A) Ignore the scale. Body weight fluctuates. The tape measure and mirror is a better indication of progress.

    B) The culprit right now is addition of additional exercises. When you incorporate new exercise, the muscles will retain water for repair until they become acclimated to the raised intensity. The inches will still drop as you are still losing fat, but the weight won't because of the water retention.

    C) I recommend not waiting too long to incorporate strength training. You want to maintain that muscle mass.
  • mulecanter
    mulecanter Posts: 1,795 Member
    Hmmm, not sure. The loss of inches is great news. Could be a plateau and you just need to be patient. Be double sure you are not cheating on the diary--you can't break the laws of thermodynamics (energy in = energy out + fat storage). Do you track sugar, maybe lower that and increase fiber? Consider weight training, it will help shape those inches and increase metabolism. In addition to your current exercise, you might add an evening walk (after dinner). It will also elevate your metabolism prior to bed and help prevent nocturnal grazing.
  • TheBitSlinger
    TheBitSlinger Posts: 621 Member
    It's simple... you will see changes on the belt line just before you see them on the scales. Fat tissue is diffuse... it takes up away more space than muscle, which is dense.
  • RGv2
    RGv2 Posts: 5,789 Member
    It's simple... you will see changes on the belt line just before you see them on the scales. Fat tissue is diffuse... it takes up away more space than muscle, which is dense.

    Yes on you can/will see changes in inches first.

    John-Krasinski-no.gif

    She has not incorporated any exercise that would maintain muscle mass, let alone gain muscle mass, as well as eating at a deficit.
  • amata1007
    amata1007 Posts: 2
    MFP has me on a 1250 calorie regimen which I have been sticking too. However, when I exercise, it gives the me the calories to eat back. I have tried to eat some back as other people have suggested but end up just not being hungry enough! Is it really necessary to eat back those calories?
  • ninerbuff
    ninerbuff Posts: 49,207 Member
    A) Ignore the scale. Body weight fluctuates. The tape measure and mirror is a better indication of progress.

    B) The culprit right now is addition of additional exercises. When you incorporate new exercise, the muscles will retain water for repair until they become acclimated to the raised intensity. The inches will still drop as you are still losing fat, but the weight won't because of the water retention.

    C) I recommend not waiting too long to incorporate strength training. You want to maintain that muscle mass.
    Yep.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness industry for 30 years and have studied kinesiology and nutrition
  • lorenzovonmatterhorn7549
    lorenzovonmatterhorn7549 Posts: 495 Member
    The tape doesn't lie. Don't sweat it (pun intended). As long as you are losing inches, all is well.
  • nino07110922
    nino07110922 Posts: 2,149
    MFP has me on a 1250 calorie regimen which I have been sticking too. However, when I exercise, it gives the me the calories to eat back. I have tried to eat some back as other people have suggested but end up just not being hungry enough! Is it really necessary to eat back those calories?

    You certainly don't HAVE to eat the calories back. What that is telling you is, given your goals and the exercise you've had, you can still eat the "calories back" and stay on your goal. If you choose not to eat those calories back, and you don't go below the 1250, it should only increase your progress. Just be careful that you're not exercising so much that you're throwing yourself off balance with energy in vs energy out.
  • _HeartsOnFire_
    _HeartsOnFire_ Posts: 5,304 Member
    MFP has me on a 1250 calorie regimen which I have been sticking too. However, when I exercise, it gives the me the calories to eat back. I have tried to eat some back as other people have suggested but end up just not being hungry enough! Is it really necessary to eat back those calories?

    Yes. 1250 - 300 (just say for example of exercise) = 950. You need to have at least 1200 for your body to function properly. I know it's a strange concept that if you eat more you'll lose weight when all we've ever heard is eat less to lose weight. You've added exercise...So you have to add fuel for that.
  • TheBitSlinger
    TheBitSlinger Posts: 621 Member
    If you introduce strength training and starting gaining muscle mass (a very, very good thing in terms of upping your metabolism), be aware that the scales will reflect the addition of more dense body mass, i.e, it will get harder to see fat loss on the scales.
  • verymissk
    verymissk Posts: 262 Member
    Um... Keep up the good work, I guess? Pounds don't mean a thing - you WANT to lose inches.
  • m00tmike
    m00tmike Posts: 248 Member
    A) Ignore the scale. Body weight fluctuates. The tape measure and mirror is a better indication of progress.

    B) The culprit right now is addition of additional exercises. When you incorporate new exercise, the muscles will retain water for repair until they become acclimated to the raised intensity. The inches will still drop as you are still losing fat, but the weight won't because of the water retention.

    C) I recommend not waiting too long to incorporate strength training. You want to maintain that muscle mass.

    Couldn't agree more. I'm in a competition with some friends so I am still checking my weight regularly but after that I'm going all tape measure. For me, I feel like as long as I look good, and I'm getting smaller I don't care what the scale says.
  • vim_n_vigor
    vim_n_vigor Posts: 4,089 Member
    Personally, I could get to my goal size and not lose a pound and be happy. I'd be a freak of nature and a very special snowflake to make it that far, but inches lost is a great milestone. You'll go in spurts where you lose pounds or where you lose inches. Just take it for what it is....progress, and great progress at that.
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