30 day progress - input?

allunits · January 2016

I am F, 38, 5'3. I started at 200lbs, no exercise for many years.

In 30 days, I have lost 5.6lbs, no inches, and have logged 19 workouts of heavy lifting and a little bit of cardio (10-30 minutes at the end of my workouts). My lifting total has improved by over 100lbs overall, including for deadlifts where I went from 135 to 195. I can do much more cardio, albeit light: 5 minutes of treadmill seemed like torture the first day, now I can easily do 30 min on incline. I think I look a little different but again, no inches lost.

I eat between 1,400-1,700 cals with 2-3 days as low as 1,250 and 2-3 as high as 2,000.

I like what I'm doing but would like to ramp up the weight loss a little. With no inches lost, I'm a little worried that the 5.6lbs is all water weight and have actually just been maintaining?... Should I increase cardio? Will that defeat the purpose of heavy lifting? Should I decrease my food? Not sure I can eat much less and still have energy. Keep doing what I'm doing?

jemhh · January 2016

I would keep doing what you're doing. You're losing over a pound a week, which is great. It's especially good for a shorter woman. This is a long process. It will likely take 2 years for you to reach your goal. Possibly more if you add in a few breaks. Continue in the healthy manner that you've been following so far and you'll do great.

allunits · January 2016

Thank you. I am hoping to see some inches lost this next month to keep up my motivation, but I really appreciate your answer. Two years sounds so long, but I know you're right. Onward...

ck763074 · January 2016

I would make sure that you have all of your stats into MFP correctly to track what your calorie intake should be. I'm guessing you have it set at 2 pounds per week. I usually undershoot my workout days, in case I skip any days I usually go, plus I work at a desk all week, so am pretty sedentary though out the day. Cardio is a great weight loss tool, but when eating at a calorie deficit, it may undo some of the strength gains. Either way weightlifting will help lose calories, and if you eat primarily protein and fats, you may still see some strength gains. I still do both. 5.6 pounds is really solid, and you probably still lost some inches, even though it may only be a quarter. Don't doubt yourself you are making progress, and never give up.

allunits · January 2016

Thanks! I set my own MFP goals based on my TDEEs. My BMR is about 1530 so I try to eat at least that and my TDEE is about 2,100 based on a sedentary lifestyle with 4 moderate workouts a week. So I try to stay between 1,500-1,700 calories and do not track or eat back any exercise calories. One problem I am having is following macros and am often way under my protein. I am trying to work in protein powder and a bar, especially on the days when I work out, but that has still been a challenge for me.

emmycantbemeeko · January 2016

Sounds like you're doing really well. Changes aren't easy to see when you look at yourself in the mirror- photos are key.

I know two years seems like a long time, but it's going to go by whether you work out and eat well or not, so might as well get to the other side of two years in good shape, right?

chimaerandi · January 2016

Chiming in because I'm 5'3'' and started at 200 pounds, so we might have similar experiences. I've been at this for about 2.5 years, with 1 year of maintenance because I was planning a wedding and didn't want to set myself up for failure, and now back to losing.

I am now 142 pounds, and have about 12 to go to my goal weight. So it's going to take time, but just keep going!

I think you're doing great! For me, cardio was what helped me lose the weight. Lifting has been good to me in a lot of ways, and I would never drop it, but I really saw losses when I took up running and cycling. They work hand in hand!

allunits · January 2016

emmycantbemeeko wrote: »

Sounds like you're doing really well. Changes aren't easy to see when you look at yourself in the mirror- photos are key.

I know two years seems like a long time, but it's going to go by whether you work out and eat well or not, so might as well get to the other side of two years in good shape, right?

Thanks for the words of encouragement! I actually took pictures after you posted (I had pictures from day 1ish) and I CAN see a difference, even though my measurements show no loss. I'm actually shocked. Thanks for suggesting pictures because I wouldn't have thought of taking any so soon! (I'm sucking it in in both of these, but could barely do it in the first one).

allunits · January 2016

chimaerandi wrote: »

Chiming in because I'm 5'3'' and started at 200 pounds, so we might have similar experiences. I've been at this for about 2.5 years, with 1 year of maintenance because I was planning a wedding and didn't want to set myself up for failure, and now back to losing.

I am now 142 pounds, and have about 12 to go to my goal weight. So it's going to take time, but just keep going!

I think you're doing great! For me, cardio was what helped me lose the weight. Lifting has been good to me in a lot of ways, and I would never drop it, but I really saw losses when I took up running and cycling. They work hand in hand!

Thanks for the motivation! I will up my cardio a little this next 30 days. 140ish would be perfect for me. Congratulations!

emmycantbemeeko · January 2016

Definite changes! Keep it up!

Measurements are tricky, especially when you're doing them yourself- it's so easy to be just a little off in where you place the tape, how tight you hold it, etc. And women fluctuate in water retention over the course of a cycle. So keep taking pictures and don't worry if one measure- scale or tape- isn't showing what you expect at one point. It's a long-haul process, and next month you might see more change than you expect.

fvtfan · January 2016

What measurements are you taking - I definitely see it in your arms, did you measure them? I measure in 10 areas, some months I lose in some areas but not others.

allunits · January 2016

Thanks, guys. I think I am not going to measure for a while and see what happens in another 30 days.

30 day progress - input?

Replies

Categories