Should I switch to maintance now ?
jshay295
Posts: 110 Member
So yesterday was my weigh in day , and I came in at 125.1 lbs. initially my goal was 125 , however I've been considering aiming for 120 before maintaining. I have 18.3 percent body fat , and though I have visible muscle everywhere else... (Here it comes) my stomach still protrudes slightly -.- I can see it in the mirror when I have shirts on. People say you can't spot-lose fat so I'm at loss at what to do here.. If I flex with a hand on my stomach i can feel the muscles , but under a stubborn layer of fat.
Basically I need advice : if I lose another five lbs will it help at all ? Or should I stay at 125 and keep doing strength training and cardio ? Currently I strength train at least twice a week , once with a personal trainer , in addition to 3-5 cardio based fitness classes once a week.
If anyone in a similar boat wants to add me , feel free. Always happy for new like-minded friends
Basically I need advice : if I lose another five lbs will it help at all ? Or should I stay at 125 and keep doing strength training and cardio ? Currently I strength train at least twice a week , once with a personal trainer , in addition to 3-5 cardio based fitness classes once a week.
If anyone in a similar boat wants to add me , feel free. Always happy for new like-minded friends
0
Replies
-
If you have not already switch your goal to lose 0.5lbs/week and keep going for a couple weeks. This will also put you closer to maintenance intake so it would be less of a jump to make all at once.0
-
Part bump , part ETA : my height is 5'4.0
-
First off, your stomach isn't suppose to be completely flat. You have things there that are going to make it protrude. Plus regular every day bloating and unbloating is going to change that.(And your weight) Which means 125.1 or 125 it doesn't matter. You can change as much as eight to ten pounds either way (Which is just water, so don't panic, it's not fat)
As far as maintaining around 125, though, I've heard it's better to go a few pounds under the goal, because when you eat normally again, you body is going to take in extra things that it couldn't keep while you were losing.
So really it's up to you, is a few pounds either way going to make you look very different? If it does, is it bad and do you not like it? Then go ahead and aim a little lower, so you'll be around 125 when you eat normally again. If it doesn't make much difference, or you think it look good and you're not so worried about a number, then go ahead and maintain now! Because it's not really going to be fat that you gain. I wanna say it's sugars, but I'm actually not sure.
ETA: That's why a lot of weight loss products can promise losing 5 pounds right away. Because it's not fat that you're losing at first.0 -
I realize I've got intestines and my stomach there to bulge out a little ... But I'm certain other people who are similar in fitness to me have flatter stomachs then me. Don't get me wrong , in not some uneducated girl shooting for unrealistic expectations...but sometimes I can stand up and 'cup' my gut like its a little baby bump. Can't believe I just admitted that , but there it is. I don't think most girls who aren't pregnant , and are healthy and fit can do that!0
-
I realize I've got intestines and my stomach there to bulge out a little ... But I'm certain other people who are similar in fitness to me have flatter stomachs then me. Don't get me wrong , in not some uneducated girl shooting for unrealistic expectations...but sometimes I can stand up and 'cup' my gut like its a little baby bump. Can't believe I just admitted that , but there it is. I don't think most girls who aren't pregnant , and are healthy and fit can do that!
I would also suggest you get adequate protein 95+ grams/day, and fat 45+ grams per day, and take part in a progressive heavy lifting strength training routine.
The protein, small deficit, and strength training will help ensure that what you are losing is fat and not lean muscle.0 -
How did you get the 18%? I'd expect a pretty flat stomach at that bf0
-
Maybe it is your body shape? I am 5'3" and 115 pounds and still have a belly because I am a spoon shape. I don't think I will ever have a flat stomach. I wear freaking size two jeans and have a belly. It just is what it is and I am learning to accept it. Slowly.0
-
I got it measured by an electronic ( i think ??)hand held device at my gym , last taken two weeks ago. From what I understand the device sends waves of some sort from one handle , through your body and into the other handle.0
-
I'm not sure what its equivalent to but my waist size when I buy jeans now is 26 , depending on the brand.0
-
Yup. I have a 25 inch waist. So you are probably a size two if not less if you have smaller hips. My hips are 33 inches.....0
-
I got it measured by an electronic ( i think ??)hand held device at my gym , last taken two weeks ago. From what I understand the device sends waves of some sort from one handle , through your body and into the other handle.
Those devices can be way off, they are not bad to track progress but will not give you your true BF%. they can also be affected by hydration levels, amount of undigested food in your system etc.
Even for tracking progress you should try and measure under similar circumstances, such as : same point in your cycle, fasted, well hydrated, etc. Otherwise your BF% may go down but the machine could show an increase if these things are different each time you measure.0 -
I get my body fat tested once every four weeks , at the same time of day. Usually I've eaten and and drank around the same amount . ( I do this because I'm trying to get as consistent/accurate reading as possible , even if the device is subpar).How else could I test my body fat, realistically ?0
-
As of jan 31 my waist measured 27.5 inches, my hips are 37 -.-0
-
I get my body fat tested once every four weeks , at the same time of day. Usually I've eaten and and drank around the same amount . ( I do this because I'm trying to get as consistent/accurate reading as possible , even if the device is subpar).How else could I test my body fat, realistically ?
That will work to track progress pretty well. The most accurate BF% test would be hydrostatic weighing (under water, water displacement test). So your real BF% may be 17% or may be 21%, but if it is going down and it is under the same conditions that is really all that matters.0 -
Yeah it sounds like you have a curvy body shape like me. It wouldn't be impossible to get a flat stomach but it would take lots of heavy lifting on a progressive program like stronglifts, nrolfw, etc and lots of patience. And then you may just always have a little bit of a pooch because your body shape dictates that.0
-
Thank you everyone for the replies , I definitely think knowledge is power mtpkok , what is nrolfw?
stupid pooch...*shakes fist*0 -
New Rules of Lifting for Women. You could also check out just regular New Rules of Lifting.0
-
If you look up pics of what 18% bf looks like on a woman you can see if it's similar. It's usually quite lean. And takes quite a bit of work, which may be accurate for you !!!0
-
Hey you sound very thin already and low in fat - so I would switch to maintenance, OP0
-
Never just 'switch', you can make yourself feel very sick, just prepare to switch, up your calories by 200 to start with, then up them by 100 every week until your weight loss stabilizes, then you will soon know your maintaining calorie limit.0
-
Never just 'switch', you can make yourself feel very sick, just prepare to switch, up your calories by 200 to start with, then up them by 100 every week until your weight loss stabilizes, then you will soon know your maintaining calorie limit.
Very sick??0 -
I feel like I'm at the same place you're at. I just switched to maintenance about 2 weeks ago, I'm 5lbs under my original goal weight but I'd like to reduce my bf %. I'm probably eating about 100 calories under my real maintenance level and I'm adding heavier weights to my Jillian Michael's workouts. I'm super fixated on my stomach... but I've decided that if it doesn't change that's ok. I need to be ok with my body the way it is when I'm eating well and exercising a normal, healthy amount.
Feel free to add me, I'm looking for maintenance friends!!0 -
I believe the difference in calories from now to maintenance is only 270 , so I don't think it will be too hard for me to fill up those calories.
arrrgh so anyone? Do I switch to maintenance and keep working on my abs and cardio, and hope this works? or try to shave off another five lbs of fat? If I really am at 18.3% body fat I'm wondering if this is a healthy choice.0 -
My personal opinion would be to go to maintenance and start a heavy lifting program.0
-
I think you should at least take a "diet break" - i.e. take some time maintaining. Then after a while reassess.
Also try changing your goals from weight loss to fitness and/or strength targets while you maintain - it might give you a different perspective and way of measuring progress.
It can take a while for your self-image to catch up after weight loss and I get the impression you are focussing on the negative rather than being pleased with what you have achieved. You body doesn't stop changing just because you eat in a calorie balance by the way - it will still develop in reaction to the training stimulus you give it.0 -
My personal opinion would be to go to maintenance and start a heavy lifting program.
This. I would also take measurements and try online calculators, and take pics and compare to pictures to see if the 18% number is close to accurate.0 -
I believe the difference in calories from now to maintenance is only 270 , so I don't think it will be too hard for me to fill up those calories.
arrrgh so anyone? Do I switch to maintenance and keep working on my abs and cardio, and hope this works? or try to shave off another five lbs of fat? If I really am at 18.3% body fat I'm wondering if this is a healthy choice.
I'm not saying you aren't 18% because I've never seen you, but that's a pretty muscular low fat physique. I'm an inch taller than you and a few lb heavier however I'm positive I'm in the mid to even high 20%.0 -
My personal opinion would be to go to maintenance and start a heavy lifting program.
This. I would also take measurements and try online calculators, and take pics and compare to pictures to see if the 18% number is close to accurate.
I went five pounds below goal and I've been doing maintenance and resistance training (for over a year now) and my tummy's gone. Any scale weight you will gain back is only a few pounds of glycogen and the water it's stored in.0 -
I believe the difference in calories from now to maintenance is only 270 , so I don't think it will be too hard for me to fill up those calories.
arrrgh so anyone? Do I switch to maintenance and keep working on my abs and cardio, and hope this works? or try to shave off another five lbs of fat? If I really am at 18.3% body fat I'm wondering if this is a healthy choice.
Nope, cardio will not help, lifting heavy will as it is one way to help ensure that the remaining weight you lose will come from fat, not lean muscle. I would suggest increasing calls by 100 now, and lift heavy get 100+ grams of protein.
Eatig at maintenance with just cardio will keep your body exactly where it is now, but will improve cardiovascular health and endurance. If you want to lower body fat you must have a deficit, and protein and weights will help it come from fat not muscle, as if you lose muscle your will just be a smaller version of what you are now.0 -
What are your goals? General health? Looking good?
I think you are at a great place now, but it depends on how you want to look when you finish.
Also, many people have experienced additional weight loss while trying to transition to maintenance.
Where you are currently, you would not be looking to lose very much so you could slowly raise your calories each week until maintenance level, and lose a bit more.
Now could also be a good place for body recomposition. You would eat at maintenance and incorporate heavy lifting ^.^0
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.6K Introduce Yourself
- 43.8K Getting Started
- 260.3K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.5K Recipes
- 232.6K Fitness and Exercise
- 431 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.6K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.8K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions