Why am I not losing body fat?

bethperry189
bethperry189 Posts: 1 Member
edited November 2024 in Health and Weight Loss
Can anyone help me and tell me where I'm going wrong?

I'm a 5'7 female aged 21. Current weight 9st 6 (134 pounds / 60kg) and I'm trying to lose body fat, everywhere generally, but especially around the hips (lovehandles) and thigh area. I've been doing hour long sessions at the gym about 4 days a week for a year now, doing a combination of cardio and strength training. I've noticed improvement in terms of muscle tone but haven't lost any fat. For the last 6 weeks I've been doing additional cardio, running 2 - 3 miles twice a week, plus targeting my obliques by doing twists and crunches, but still no change. I'm starting to lose motivation as its becoming disheartening gaining weight (muscle) but not losing any fat. Makes me feel like I'm getting bigger, not smaller :'( . Could someone tell me what more I can do?

My diet on an average day looks like this, (I am a vegetarian)

Breakfast: Protein oatmeal with 1tbsp Peanut Butter & maple syrup / protein pancakes with banana and greek yogurt
Snack: Apple, fat-free yogurt
Lunch: Vegetable soup / eggs (omelet/boiled/poached/scrambled) & veg/salad, orange
Snack: Protein Muffin / fruit / carrots with PB
Dinner: Veg based dishes e.g curries, wholewheat pasta, quorn meats with vegetables. Fruit.

I haven't monitored my water intake, but generally I drink a lot of tea, 5-6 mugs a day, plus at least a pint or more of water. I'm guessing I need to drink more?

Replies

  • redfisher1974
    redfisher1974 Posts: 614 Member
    Open your dairy and we can have a look see...

    Also try and change up your foods and intakes when your progress stalls this may help kick start it!
  • Sevendust912
    Sevendust912 Posts: 122 Member
    You can eat all the protein and "healthy" food you'd like, but the fact is you are eating too many calories, which is preventing fat loss.
  • healthygreek
    healthygreek Posts: 2,137 Member
    You are gaining because you are eating above maintenance.
    Eat at a deficit and weigh every bite that goes into your mouth!
    Log everything.
    You will lose!
  • Sued0nim
    Sued0nim Posts: 17,456 Member
    you don't lose fat unless you eat at a defecit

    eat fewer calories than you use and you'll lose weight

    but at your height and weight stay close to TDEE you don't have much scope there
  • erickirb
    erickirb Posts: 12,297 Member
    weigh solids measure liquids, and eat at a very small deficit, 0.5lbs/week and have strength training as your main focus of exercise. Don't just wing it, find a tried tested and true program and stick with it. Strong lifts, starting strength, or new rules of lifting are good places to start.
  • ndj1979
    ndj1979 Posts: 29,136 Member
    1. you can't spot reduce, fat comes off from where it wants, not where you want it to come off from
    2. if you are not losing fat/weight, you are not eating in a deficit..
    3. do you own a food scale and weigh log measure everything?
    4. can you open your food diary?
    5. how many calories a day do you consume?
  • scottacular
    scottacular Posts: 597 Member
    MFP need to send a message out automatically to any one who registers that explains in simple terms that you can exercise as much and eat as 'healthily' as you want, but if what you eat is more than what you burn, you'll gain. There is no magical thing which overcomes that simple rule. I wouldn't panic anyway if you're gaining muscle, the more muscle you have - the more calories your body will burn.
  • pander101
    pander101 Posts: 677 Member
    Like others said, doesn't matter what you eat if you're eating too much you're not going to lose body fat. You need to weigh your soilds and you can even buy a scale that measures out ounces for liquids too. You are eating too much which is why you are not losing body fat.
  • cosmichvoyager
    cosmichvoyager Posts: 237 Member
    it seems like you just need to be patient if you are working on body recomposition. Your current height/weight is within a medically acceptable as normal range. I also question if you can actually tell you aren't "losing fat" because unless you are getting measured by a trainer or some other professional--how do you know it isn't just a skewed body image? Honestly, it sounds like you are doing great!

    Try to focus on the positive and embrace what you have already accomplished. I don't understand why people torture themselves so much about this stuff.
  • arditarose
    arditarose Posts: 15,573 Member
    eating too much
This discussion has been closed.

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