Is it normal to stop losing pounds after about 1month?

Abeinke
Abeinke Posts: 4
edited February 2 in Health and Weight Loss
Hi all-
1st time poster here..

One month ago I began working out and lowering my calorie intake. I aim for about 1200 calories, sometimes a bit more, sometimes a bit less. I also workout almost every day, burning between 200-600 calories, after working all day at a fairly active job (i work in a bakery, always on my feet, 8hrs a day)

ANYWAYS, I eat healthy calories, drink pretty much mostly water, and plenty of it. I take a multivitamin...I really don't even cheat.

The first few weeks I lost about 6-7lbs. Now I haven't lost any pounds, and actually seem to have gone back up one or 2.

Someone told me this was due to GAINING muscle mass since I've been working out. Is this true?

People have been commenting that I LOOK like I'm losing weight, so is it possible that I'm losing inches of fat, but gaining muscle mass?


I do cardio AND strength training, I just don't log my strength training. I do rounds of most all the machines at the gym, and also some at home workouts using "On-Demand". When doing cardio I try to do some HIIT, where you work really hard for a time and slow down for a time...


Thanks in advance!

Replies

  • conniemaxwell5
    conniemaxwell5 Posts: 943 Member
    You should open your diary. You'll get better feedback if we can see what you're doing. Are you eating back your exercise calories?
  • GODfidence
    GODfidence Posts: 249 Member
    You're not gaining muscle on a deficit.
    Go look up In place of a road map on this site and
    Eat more to lose weight.
    Being as active as you are,working out,and eating that little is a recipe for disaster.
    You need to eat more.
  • jennifer_417
    jennifer_417 Posts: 12,344 Member
    A lot of noobs see quick drop initially, then loss will level off. Also, I agree with above, make sure you are eating enough. Set your activity setting on at least Lightly Active, make sure you're eating most of your exercise calories back, and consider upping your daily net a bit, like at least 1400.
  • Abeinke
    Abeinke Posts: 4
    Sorry I thought I had set it to open. NO I'm not eating my calories back. I will up it to 1400, and up the protein intake?
    Thanks guys.
  • AmyRhubarb
    AmyRhubarb Posts: 6,890 Member
    Definitely not gaining muscle on 1200 a day.

    Totally normal to lose several pounds right away and then slow down, even gain a few - weight loss isn't linear, and our weight fluctuates daily due to many different factors - exercise, sodium, not enough water, hormones, etc.

    It's a good idea to take measurements and photos rather than just relying on the scale - you'll often seen results on the tape measure while the scale is busy messing with your head.

    And I also agree that you should make your diary public - much easier to offer advice that way. :smile:
  • AmyRhubarb
    AmyRhubarb Posts: 6,890 Member
    Ah, diary is open - thanks! I would also say that you need to eat more - food is fuel! I only went back a few days, but you were well below goal on all of them.

    Goal means GOAL, something to strive for, not something to fall well short of. Your daily net cals should be at or close to your daily goal.

    Other than that - patience. Good luck!
  • Abeinke
    Abeinke Posts: 4
    So I SHOULD be eating back my calories?
    I guess it didn't make sense for me to eat what I just burned off. LOL.

    Thanks.
  • Yes, eat back your exercise calories.

    It's really worth taking the time to read the threads that are pinned at the top of this area of the message board. You will learn a lot of really great stuff. This is all new to me, too (eating more calories, and eating back my exercise calories), and it is actually working. I am really pleased and grateful to the people who took the time to write those lengthy explanations.
  • leebesstoad
    leebesstoad Posts: 1,186 Member
    It would also help to know your current stats: height, current weight, and goal weight.
  • ninerbuff
    ninerbuff Posts: 49,084 Member
    One can lose weight on a high deficit for a short time, but it will level off much faster too. The body is really smart like that and will adapt to high deficits by lowering metabolic rate.

    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
  • Abeinke
    Abeinke Posts: 4
    Thanks for the advice guys. Going to read those articles tomorrow, off to bed now.

    BTW my stats are: I'm 27, 5'6 and 238lbs and my goal is just..LESS. LOL
  • leebesstoad
    leebesstoad Posts: 1,186 Member
    Yeah, you are way under caloried. I put your numbers into 4 on-line BMR/TDEE calculators that are most widely used (IIFYM, Fat2FitRadio, Scooby's Workshop, & Fitness Frog). They are all fairly consistent. Your BMR is somewhere around 1860. And given what you said about your life and exercise regimen, your TDEE is somewhere around 2800. Since most people using the TDEE method say you should eat no less than TDEE-20%, that means you should be eating somewhere around 2240 calories. Given your size, that seems reasonable. Don't jump there immediately, but work there fairly quickly.. At where you were eating, I can bet your metabolism was starting to slow down to preserve itself.
  • needtoloseafewpounds
    needtoloseafewpounds Posts: 161 Member
    It happened to me this month :) I managed to break through the plateau after taking a rest for 2 weeks. Just keep going and read other peoples' advice and try to create your own plan. If someone's calorie intake advice is making you gain weight just subtract a little at a time until you find your ideal weight loss speed! 1-2 lbs a week is good but it depends on your current weight as well.
  • It also depends on how much weight you need to lose. If you're a healthy BMI, your weight loss with plateau or slow down a lot. I agree with the above posters as well. Make sure you're eating enough :)
  • joshdann
    joshdann Posts: 618 Member
    contrary to some people's beliefs (and posts on this thread), you *can* gain muscle on a deficit. I'm doing it currently. There are lots and lots of documented cases of people doing it, too. Eating at a deficit just means that your body is forced to use fat (and in some cases muscle tissue) to close the caloric gap. It's not as easy to gain a lot of mass quickly when on a deficit, which is why body builders use bulking phases, but it is very much possible to gain plenty of lean body mass (muscle) when eating at a deficit. That's scientific fact, even though it may contradict the "bro science".

    Also, eating more calories will not make you lose weight. That is a bastardization of the real reason to eat higher calories, which is to maintain a higher metabolism. Your body adapts to its intake (slowly), and keeping yourself at a consistently higher intake level will ensure that your body remains adapted to that level of intake. The best method is widely agreed upon (by real, live scientists and nutritionists) - consume a maintainable level of calories and create your caloric deficit through exercise. If 1200 calories per day is something you can do forever, that's fine as long as you're getting your nutrients. "Eating back your exercise calories" can help raise your metabolic rate a bit, but will also slow your weight loss. Which direction you go depends a lot on your psychological ability to stick to an eating plan and how much of a deficit you want.

    It's a trade-off between quick weight loss with a tougher, slower transition to "normal" eating, and slower weight loss with an easier time later on and more "fun" eating more calories now. People will argue both sides all day long, but the science of adaptive thermogenesis is real. If you *really* want to figure all of this out, forget reading about it on the message boards from non-experts (like me) and using faulty, inaccurate online calculators. Go see a real, educated nutrition specialist. Seek out one with an advanced degree. Have your BMR measured. Every human is different. Stop the guesswork :)

    disclaimer: I'm not an expert, but the above is based on the research and conclusions of experts. I didn't link a bunch of studies on this post, but they are all readily available from reputable sources and many have been posted on these very forums many times over. "adaptive thermogenesis" is the best search term you can use to uncover a wealth of information... you just need to know how to sort the wheat from the chaff, as it were. Peer reviewed or it doesn't count.
  • joshdann
    joshdann Posts: 618 Member
    OP: watch this:

    http://www.youtube.com/watch?v=0CHWwSnMQ6o

    Mike Roussell uses real science and clinical studies in his research... and he explains them so anyone can understand. He's not bending his advice to help sell something, either. Here's another link to his website:

    http://mikeroussell.com/

    happy reading/viewing/learning :)
  • taso42
    taso42 Posts: 8,980 Member
    Yeah that's pretty typical when doing the 1200 calorie thing.
  • mccbabe1
    mccbabe1 Posts: 737 Member
    Definitely not gaining muscle on 1200 a day.

    Totally normal to lose several pounds right away and then slow down, even gain a few - weight loss isn't linear, and our weight fluctuates daily due to many different factors - exercise, sodium, not enough water, hormones, etc.

    It's a good idea to take measurements and photos rather than just relying on the scale - you'll often seen results on the tape measure while the scale is busy messing with your head.

    And I also agree that you should make your diary public - much easier to offer advice that way. :smile:


    bump
  • pcastagner
    pcastagner Posts: 1,606 Member
    contrary to some people's beliefs (and posts on this thread), you *can* gain muscle on a deficit. I'm doing it currently. There are lots and lots of documented cases of people doing it, too. Eating at a deficit just means that your body is forced to use fat (and in some cases muscle tissue) to close the caloric gap. It's not as easy to gain a lot of mass quickly when on a deficit, which is why body builders use bulking phases, but it is very much possible to gain plenty of lean body mass (muscle) when eating at a deficit. That's scientific fact, even though it may contradict the "bro science".

    Also, eating more calories will not make you lose weight. That is a bastardization of the real reason to eat higher calories, which is to maintain a higher metabolism. Your body adapts to its intake (slowly), and keeping yourself at a consistently higher intake level will ensure that your body remains adapted to that level of intake. The best method is widely agreed upon (by real, live scientists and nutritionists) - consume a maintainable level of calories and create your caloric deficit through exercise. If 1200 calories per day is something you can do forever, that's fine as long as you're getting your nutrients. "Eating back your exercise calories" can help raise your metabolic rate a bit, but will also slow your weight loss. Which direction you go depends a lot on your psychological ability to stick to an eating plan and how much of a deficit you want.

    It's a trade-off between quick weight loss with a tougher, slower transition to "normal" eating, and slower weight loss with an easier time later on and more "fun" eating more calories now. People will argue both sides all day long, but the science of adaptive thermogenesis is real. If you *really* want to figure all of this out, forget reading about it on the message boards from non-experts (like me) and using faulty, inaccurate online calculators. Go see a real, educated nutrition specialist. Seek out one with an advanced degree. Have your BMR measured. Every human is different. Stop the guesswork :)

    disclaimer: I'm not an expert, but the above is based on the research and conclusions of experts. I didn't link a bunch of studies on this post, but they are all readily available from reputable sources and many have been posted on these very forums many times over. "adaptive thermogenesis" is the best search term you can use to uncover a wealth of information... you just need to know how to sort the wheat from the chaff, as it were. Peer reviewed or it doesn't count.

    If you think lean mass and muscle are the same thing, you are not clear on the science yet, sorry.

    At higher body fat levels you might see some increased muscle mass for a time, but if aiming for lean, in my personal experience, by the time you get to your goal body fat you have lost much of what you gained. But no big deal, because you can see the muscles you do have.

    Don't confuse lean (non-fat) mass with muscle. It includes bone, blood, and anything that isn't fat.

    As you get into more normal body fat ranges, everything gets way trickier and suddenly you don't feel s superior to all the "bros" who were giving you good advice from the start.
  • joshdann
    joshdann Posts: 618 Member
    If you think lean mass and muscle are the same thing, you are not clear on the science yet, sorry.

    At higher body fat levels you might see some increased muscle mass for a time, but if aiming for lean, in my personal experience, by the time you get to your goal body fat you have lost much of what you gained. But no big deal, because you can see the muscles you do have.

    Don't confuse lean (non-fat) mass with muscle. It includes bone, blood, and anything that isn't fat.

    As you get into more normal body fat ranges, everything gets way trickier and suddenly you don't feel s superior to all the "bros" who were giving you good advice from the start.
    You misunderstand on a couple of levels. Of course LBM is not just muscle... where did I suggest otherwise? It's just that muscle is the primary component of LBM that fluctuates when dieting, so muscle is the most relevant to this conversation.

    Also, the "bros" I'm referring to are not giving good advice. If they were, I wouldn't call them "bros". Bad advice perpetuated by the uninformed masses is the very definition of "bros" in this context. The term "bro science" is commonly used to mean exactly that. Generally it is something that sounds good, makes at least some logical sense, and is repeated over and over at gyms and on fitness message boards, but has no basis in proven scientific fact and in many cases is contradictory to reality.
  • Bobbiezilla
    Bobbiezilla Posts: 157 Member
    contrary to some people's beliefs (and posts on this thread), you *can* gain muscle on a deficit. I'm doing it currently. There are lots and lots of documented cases of people doing it, too. Eating at a deficit just means that your body is forced to use fat (and in some cases muscle tissue) to close the caloric gap. It's not as easy to gain a lot of mass quickly when on a deficit, which is why body builders use bulking phases, but it is very much possible to gain plenty of lean body mass (muscle) when eating at a deficit. That's scientific fact, even though it may contradict the "bro science".

    Also, eating more calories will not make you lose weight. That is a bastardization of the real reason to eat higher calories, which is to maintain a higher metabolism. Your body adapts to its intake (slowly), and keeping yourself at a consistently higher intake level will ensure that your body remains adapted to that level of intake. The best method is widely agreed upon (by real, live scientists and nutritionists) - consume a maintainable level of calories and create your caloric deficit through exercise. If 1200 calories per day is something you can do forever, that's fine as long as you're getting your nutrients. "Eating back your exercise calories" can help raise your metabolic rate a bit, but will also slow your weight loss. Which direction you go depends a lot on your psychological ability to stick to an eating plan and how much of a deficit you want.

    It's a trade-off between quick weight loss with a tougher, slower transition to "normal" eating, and slower weight loss with an easier time later on and more "fun" eating more calories now. People will argue both sides all day long, but the science of adaptive thermogenesis is real. If you *really* want to figure all of this out, forget reading about it on the message boards from non-experts (like me) and using faulty, inaccurate online calculators. Go see a real, educated nutrition specialist. Seek out one with an advanced degree. Have your BMR measured. Every human is different. Stop the guesswork :)

    disclaimer: I'm not an expert, but the above is based on the research and conclusions of experts. I didn't link a bunch of studies on this post, but they are all readily available from reputable sources and many have been posted on these very forums many times over. "adaptive thermogenesis" is the best search term you can use to uncover a wealth of information... you just need to know how to sort the wheat from the chaff, as it were. Peer reviewed or it doesn't count.

    ^This....also it's only been a month, and your body is like "WTF?" I wouldn't sweat it, weight loss isn't linear, you won't lose exactly 1 pound per week, it'll be some here and some there.
    I personally don't like the idea of 1200 calories, but as long as you're comfortable long term with the amount you're eating (not hungry between meals and wishing you weren't dieting) and getting proper nutrition (all the food groups) then maybe it works for you.
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