Should I change my diet or workout or keep going?

oksanatkachuk
oksanatkachuk Posts: 149 Member
in Health and Weight Loss
I ve got little weight to lose but fairly a lot of fat.
So what I was doing is: going little deficit from tdee and lifting every other day.

However, whole last week I was chilling on a journey including unhealthy amounts of drinks and foods, no tracking, not feeling guilty :)

Surprisingly, tape measure showed same numbers and scale even minus 1 kg. I m now 2 kg away from my goal weight (5.4 me 28yo female)
I m back on track now and got Fitbit few days ago.

Usually I eat 1500 cal +\- 100
Fitbit steps 10000 everyday, prolly more on workout day
Tdee 1800 (3 times a week workout in)


My main concern if I m eating correct amount of food to keep muscle. Coz that week on holiday was seriously wild and I didn't gain anything..

Though I m not hungry nor lethargic with 1500/1600, but afraid if I m sabotaging metabolism

Should I change my diet or workout or keep going?

Replies

  • cassique
    cassique Posts: 164 Member
    I noticed for me that the day or two after having a lot of alcohol I usually drop in weight. I think it is due to dehydration. And I also noticed that my scale will not show the effects of over indulgence (or under indulgence) until two days later. For example, two days after a very low calorie day will show a loss, and two days after a high calorie day will show a gain. Not sure how long you have been back, but that might be part of why you saw a loss.

    Also, for me, losing inches is a much slower process than losing pounds. That is why I hate measuring. I also don't know how accurate I am with it. My clothes are falling off of me right now, but my tape measure is not encouraging (maybe I should try CM instead of inches and see if that is more accurate. But either way I don't think one week would show too much change in a tape measure.

    If you are worried about losing muscle, make sure you eat a lot of protein. I aim for 30% of my calories coming from protein.
  • ghurl7
    ghurl7 Posts: 27 Member
    as your body changes due to your diet + exercise ... you will have to also adjust or tweak your work-outs and food-intake ... that's just how it goes really ... but you'll have to choose that works for you
  • jeffpettis
    jeffpettis Posts: 865 Member
    To maintain muscle while in a deficit you need to make sure you are eating plenty of protein and giving your body a reason to hold onto the muscle and lose fat. In other words you should be lifting to maintain muscle mass while losing fat.

    Your body doesn't care where it gets its energy from so it will readily use muscle for energy as well as fat.
  • oksanatkachuk
    oksanatkachuk Posts: 149 Member
    I noticed for me that the day or two after having a lot of alcohol I usually drop in weight. I think it is due to dehydration. And I also noticed that my scale will not show the effects of over indulgence (or under indulgence) until two days later. For example, two days after a very low calorie day will show a loss, and two days after a high calorie day will show a gain. Not sure how long you have been back, but that might be part of why you saw a loss.

    Also, for me, losing inches is a much slower process than losing pounds. That is why I hate measuring. I also don't know how accurate I am with it. My clothes are falling off of me right now, but my tape measure is not encouraging (maybe I should try CM instead of inches and see if that is more accurate. But either way I don't think one week would show too much change in a tape measure.

    If you are worried about losing muscle, make sure you eat a lot of protein. I aim for 30% of my calories coming from protein.
    Ugrr
    Same here!

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