Looking for help for the next step

aimeewick
aimeewick Posts: 38 Member
in Health and Weight Loss
I've been working out intensely 4-5 days a week (about an hour each time) doing TRX, HIIT, running, etc. for the past 12 weeks. The scale hasn't moved, which is fine since I know I've been gaining muscle and there has been some decrease in my measurements but I'm looking to lose the fat faster than what I am. Any tips for me? More cardio, longer workouts, patience? My diet is pretty good but I do slip some days.

Here are a couple of pics of where I'm at right now... I had very little definition before.

abs2_zps42fce72e.jpg

back_zps76f7a564.png

Replies

  • aimeewick
    aimeewick Posts: 38 Member
    Would someone help me with the pics?
  • WBB55
    WBB55 Posts: 4,131 Member
    What's your goal for speed of weightloss? Probably anything faster than half a pound a week is too aggressive. How long have you been dieting this time? How long have you been at a stall?
  • Branstin
    Branstin Posts: 2,320 Member
    Patience!

    I know how it feels to want results like yesterday but patience really is the key along with not giving up.
  • psuLemon
    psuLemon Posts: 38,431 MFP Moderator
    Open your diary. Also, do you use a food scale?
  • aimeewick
    aimeewick Posts: 38 Member
    I've lost about 10lbs over the past year. But I know I've changed that shape of my body some and I've lost inches (2" off my arm alone!) 10lbs just seems like such a small number when I've been working so hard!

    In the past 12 weeks I've lost 5lbs.
  • aimeewick
    aimeewick Posts: 38 Member
    Food diary is open
  • WBB55
    WBB55 Posts: 4,131 Member
    In the past 12 weeks I've lost 5lbs.

    Sounds very healthy. You should feel good about this! Losing 10 lbs. is way better than gaining.

    Here's my suggestion. Do you know your body fat%? Maybe you should change your goals from weightloss to lowering your body fat%. It seems like maybe you're just gonna get more and more frustrated if you focus on just weightloss itself.
  • drew06
    drew06 Posts: 28
    It sounds like you're exercising enough, 5 times a week of an hour of intense work is good. How much are eating in relation to your BMR?

    If you eat too little, your body will enter "starvation mode" where it is really difficult to lose the last few pounds because your body wants to hold on to all the fat.

    It sounds crazy, but if you have been working out like that and have been on a strict diet for a long time, maybe try 3-4 days of caloric excess to kickstart your metabolism. Or slowly increasing calorie intake to see how much calories you can eat without gaining weight. After this, start cutting back on calories slowly.

    I know it sounds crazy to start eating more to lose weight, but maybe its the jolt your metabolism needs.
  • aimeewick
    aimeewick Posts: 38 Member
    Thanks everyone! I'm going to re-think my eating (focus on being more consistent esp. the weekends), re-measure my foods for a couple days, and see if there's someone at the gym that can help me figure out my body fat percentage,

    And I'm going to figure out how to post pictures here. I'm pretty proud of the progress but it's going SO slowwww....
  • psuLemon
    psuLemon Posts: 38,431 MFP Moderator
    Here are a few areas you should consider improving to get the results you want or the reason you are averaging less than .5lbs per week.

    1. You aren't consistent with your logging (seems 1-2 unlogged days per week)
    2. Using generic calories, as opposed to building a recipe or planning out all ingredients, is a cause for error
    3. Could have some water retention because your carbs are high and proteins are low. From a composition standpoint, adjust your macros to add in more protein. I like them around 40% carbs, 30% protein and fats.

    Overall, not too bad, but if you aren't losing you need to look at your logging practices.

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