Am I doing this right?

alanjreed
alanjreed Posts: 35 Member
edited November 2024 in Health and Weight Loss
I'm 6'2" Current weight 201.8 lbs 24% body fat Male 38 years old. Below is my progress over the past few weeks as I have been trying to shed some weight. However I have started to gradually slow over the past couple of weeks.

I have been targeting calories in during weeks 2-3 at 1500 per day and weeks 4-5 at 1700 per day. Macros at 45% Carbs 30% protein and 25% Fat.

I was able to start doing more exercise instead of just walking during week 5. This is week 6 and I am starting to weight lift 3 days a week basketball a 2-3 days a week.

Net calories is intake calories - exercise calories.

Week 1 Week 2 Week 3 Week 4 Week 5
Net Calories 1288 1355 1239 1098
Loss lbs. 9.1 3 4 1.9 0.7

I feel confident in my food tracking, I account for everything I eat. I am very conservative with my calorie expenditures. Should I be doing something different to help keep the fat loss going?

Replies

  • dwaterfield
    dwaterfield Posts: 34 Member
    It's normal to lose a lot the first week or two, and then have it taper off a little. Your body is adjusting to the diet and that will have an effect on actual weight loss. I would not panic here, just keep on with what you're doing. I would suspect you'll see that scale number drop again soon.

    Lifting can cause water weight gain, especially when you first start. Your muscles are holding onto fluids as they attempt to heal from the workout. That will eventually pass as well. Make sure you're getting enough rest & stretching thoroughly, that will help.

    tldr; Give yourself some time to get used to the diet and increased activity and you'll be just fine.
  • malibu927
    malibu927 Posts: 17,562 Member
    Increasing exercise, especially lifting, will cause your muscles to retain water and mask weight loss. That being said, you should be netting at least 1500 calories after exercise, if not more since you're taller.
  • Yi5hedr3
    Yi5hedr3 Posts: 2,696 Member
    Try 20/20/60 - much better.
  • Ninkyou
    Ninkyou Posts: 6,666 Member
    malibu927 wrote: »
    Increasing exercise, especially lifting, will cause your muscles to retain water and mask weight loss. That being said, you should be netting at least 1500 calories after exercise, if not more since you're taller.

    This. You should be netting much more than you are currently. Especially with your stats.
  • alanjreed
    alanjreed Posts: 35 Member
    I was kinda thinking the same thing but the weight loss counselor my wife and I have been speaking to said keep doing what I am doing. Even when I asked if I was eating too little.
  • janejellyroll
    janejellyroll Posts: 25,763 Member
    alanjreed wrote: »
    I was kinda thinking the same thing but the weight loss counselor my wife and I have been speaking to said keep doing what I am doing. Even when I asked if I was eating too little.

    Anybody can hang out their shingle and call themselves a "weight loss counselor." If s/he is telling you to consume that little, I'd be very worried about their knowledge.
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