Losing VERY stubborn weight help?

rajeevstephens
rajeevstephens Posts: 2 Member
edited December 2024 in Health and Weight Loss
So here's the story - my weight has been fluctuating up and down but it keeps on going back up to 190. My waist is around 33"-34" and my neck is 15" which, according to some body fat calculators online, is roughly 14%-16% body fat. I'm highly active - I do MMA practice 2x a week for 3-3.5 hours, wrestling an hour a week, and the days in between I alternate between distance runs and sprints. My body is well conditioned for my weight - I can run a mile and a half in less than 11 minutes and I can do over 60 push-ups and sit-ups in a minute. I've tried various diets and eating lifestyles, I eat a generally low carbohydrate pescaterian diet as of now. I'm just tired of seeing a lard *kitten* in the mirror and I would like to carry less when I run, please help.

Just as an example, I ate clean and light the past two days, burned over a pound in calories both days and when I should be losing two pounds, I stepped on he scale and gained three. My inability to lose weight defies even mathematics.

Replies

  • kommodevaran
    kommodevaran Posts: 17,889 Member
    What you eat has no impact on weight loss. Are you weighing and logging everything?
  • bigguyreed
    bigguyreed Posts: 64 Member
    Hey stubborn weight
    As my Dr. told me it may be due to muscle gain if you have less body fat. Just don't get discouraged and give up. I've been there, giving up is never the answer.
  • jemhh
    jemhh Posts: 14,260 Member
    "Clean and light" is vague and doesn't really carry any meaning when it comes to weight loss. You need to eat in a deficit or at maintenance while performing resistance training to lose fat. Both options take time, as in weeks (eating in a deficit) to months (recomping--eating at maintenance.) Two days is a drop in the bucket. Patience and reasonable expectations are key.
  • californiagirl2012
    californiagirl2012 Posts: 2,625 Member
    Hi there!

    Fat loss is all about the calorie deficit. Sometimes when you try to add in calorie burn from exercise it might hinder the actual deficit.

    It happens very slow when you get below 15% body fat, very very slow. It's really the slight deficit consistently over time. Ever since I've gotten to lower body fat I give myself 6 months of consistency for small changes, it usually happens in 90 days, but if I give it more time I'm not disappointed.

    The biggest mistake people make at this point is eating too low some days and then too high other days and negating the deficit days. You can't eat as low when you have less body fat. It has to be a very slight deficit for a long time, then it seems to finally come into place.

  • rajeevstephens
    rajeevstephens Posts: 2 Member
    Thanks for your replies everyone! That helps a lot especially with dealing with the frustration of all this. I've been trying to lose weight for a while now so that's why this is doubly frustrating.

    To answer some questions:

    Personally, I think my body fat is higher than 14%. Looking at myself I'd say 17%-18% but then again I'm no expert on the aesthetics.

    I tracked 3500 calories by a Fitbit.
  • Gena575
    Gena575 Posts: 224 Member
    That 3500 calories includes what you'd burn in a coma. It's your tdee...total daily energy expenditure. I assume you still ate those days. Subtract what you ate from what fitbit says your burned and that will show you the deficit you're working with.
  • dmt4641
    dmt4641 Posts: 409 Member
    Okay just to clear something up, 3,500 calories burned from your fitbit is all the calories you burned in a day, not just your exercise. The only way you have a 7,000 calorie deficit those two days is if you ingested zero calories. If you ate, say, 2,000 calories, you had a 1,500 calories deficit for the day.

    Don't worry about your exact body fat percentage, that is a hard number to pin down even with bod pods and dexa scans. Worry about how you look, feel, how your clothes fit. I would suggest adding some heavy weight lifting to your exercise routine. You do a lot of cardio type workouts and calisthenics, but heavy weights can help with aesthetics.

    Lastly, eating "clean and light" means nothing. How many calories are you eating? If you want to lose fat, you need to eat at a deficit. Check out this post on how to log your calories accurately.

    http://community.myfitnesspal.com/en/discussion/1234699/logging-accurately-step-by-step-guide/p1
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