Lost 40 lbs, healthy weight now but still fat?
casualguy484
Posts: 3 Member
I used to be 205 but decided to lose weight. I ate WAAYY healthier and less than before. I tried to do the Bowflex M3 15-minute exercise 3 times a week but I hate it so much and stopped after a while. So most of my weight loss was from dieting. I'm now 165lb-ish (and 5 feet 10 inches tall ).
But I still have rolls of fat on my midsection and my thighs are still big. I thought at first I must've lost some muscle so I didn't lose as much FAT as I thought. But I can still lift, pull, push, ect the same amount of weight, if not more than before. I'm no expert obviously but if I can still do all that just as easily, doesn't that mean I retained my muscle? I do notice my face, chin, arms, chest and lower legs got thinner.
My question is how did I lose 40 pounds, most if not all of it being fat, dropped to a healthy weight for my height, but still am visibly fat? And how can I fix it?
But I still have rolls of fat on my midsection and my thighs are still big. I thought at first I must've lost some muscle so I didn't lose as much FAT as I thought. But I can still lift, pull, push, ect the same amount of weight, if not more than before. I'm no expert obviously but if I can still do all that just as easily, doesn't that mean I retained my muscle? I do notice my face, chin, arms, chest and lower legs got thinner.
My question is how did I lose 40 pounds, most if not all of it being fat, dropped to a healthy weight for my height, but still am visibly fat? And how can I fix it?
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Replies
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Have you considered incorporating weight training? Now is the time to work on vanity weight and aesthetics.
Congratulations on the 40 lbs btw! That's awesome!4 -
Consider strength training. I hear that does wonders. Good job on that 40!0
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In short; there is such a thing as being "skinny fat". You lost the weight, now what? Now it's time to build muscle and get lean. The way you'll do that is by lifting weights and stocking up on your patience because it takes a LOT of time. Maintain weight, follow a workout plan designed with muscle building in mind and you'll get rid of those fat rolls in time.
I downloaded the Nike Training Club app about a month ago and I've been following a plan the app made for me, and so far it's been great. Maybe it could help you get started?
And good job on the weight loss!
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The only strength training tools I have in-house are two 15lb-dumbells (which are a little too light for me) and an Ab Lounge. There is also the Bowflex like I said before which I can try to get back in to, but that is cardio not strength training. And I'd only be able to use this stuff two, maybe three times a week (annoying schedule). Are sit-ups, pushups, lunges and other exercises like that that don't need special tools enough to meet this goal? I could do them at least once a day1
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casualguy484 wrote: »The only strength training tools I have in-house are two 15lb-dumbells (which are a little too light for me) and an Ab Lounge. There is also the Bowflex like I said before which I can try to get back in to, but that is cardio not strength training. And I'd only be able to use this stuff two, maybe three times a week (annoying schedule). Are sit-ups, pushups, lunges and other exercises like that that don't need special tools enough to meet this goal? I could do them at least once a day
You can do body weight routines at home, like FitnessBlender; You are your own gym; Convict Condition; Nerd Fitness
If you look on Craigs List or other cheaper ways and pick up some additional dumbbells you can do at home dumbbell routines like the ones below from Muscle & Strenth etc...
M&S full body dumbbell routine
M&S full body dumbbell routine # 2
Aworkoutroutine beginner training program
Lyle McDonald's Beginner Program
Reddit Stopgap beginner dumbbell routine
Reddit Beginner Dumbbell routine alternative
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Congrats on your progress so far, I also agree with others on incorporating resistance training.
Also, by what metric are you using to assess being at a healthy weight? Recommended ranges are broad by design. For me (a 6’1 male) the healthy range is 144-188 lbs. I’ve been anywhere from 158 to 185 in the last five years, just because I was in the healthy range didn’t mean there was still fat for me to try and lose.0 -
Some things that come to mind:
- This is most likely the problem: You are barely into the normal BMI range. The normal BMI for your height goes all the way down to 130 and all the way up to 170. You are at 165, get to 150 and see if you are happier.
- You are still seeing yourself fat when you aren't. Very common after weight loss. Get a second or third opinion, maybe post a picture.
- You can likely lift just as much because you have much less body weight to lift. If you can't lift more when you are 40 pounds down, you may have loss muscle mass.
I am 6'1", I went down to 188 in 2012 which put me at almost identical BMI to you at 165. I still felt fat as well, and completely gave up. Big mistake! You gotta lose more, just barely getting into normal BMI is not going to give you great results.
Fat is like layers. The closer you are to your goal, the bigger difference in size each pound will make. My guess is the next 15 pounds will do MUCH more physically to your body than the last 40. Just watch some time lapse videos, the best results are always right at the very end. Just keep doing what you are doing.4 -
Thanks for all the tips. I'm now dieting again at -1.5lbs a week with a goal of 150, 14 minutes of the cardio Bowflex M3 Max program, along with a beginner bodyweight strength training program from Nerd Fitness, and I plan to do both twice a week.2
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The change process doesn't end the day you reach healthy BMI. It also doesn't mean you will have the body of your dreams that day. It's a lifelong commitment. That's not a cliche, it's reality.
I strength trained during my entire period of 2 1/2 yrs weightloss x 150 lb. I landed within the top 5 lbs of my BMI range. I've successfully maintained for over a year. I've continued strength training 2x week until Oct when I started 3x with a class. I also swim and walk. Now at the same weight a year later I look even better, noticeably less fat, more muscle definition, looser clothes etc. Per dunk tank I've lost 2 lbs of fat and gained 2 lbs of muscle. It won't break any records, but I'll take it.
There are people here on MFP who would say they were "horrified" if they had my body, I am thrilled with it and look forward to continuing strength and aesthetic improvements in the months ahead. Sometimes it's a matter of perspective.6 -
casualguy484 wrote: »Thanks for all the tips. I'm now dieting again at -1.5lbs a week with a goal of 150, 14 minutes of the cardio Bowflex M3 Max program, along with a beginner bodyweight strength training program from Nerd Fitness, and I plan to do both twice a week.
If your goal is to lose 15 lbs, a weekly goal of - 0.5 is considered healthy and helps retain muscle. You are trying to lose 3x this rate, which is likely to result in more muscle loss and continuation of your u "skinny fat" concerns.2 -
Abstract of study comparing LBM changes at 0.7% body weight reduction vs. 1.4% body weight reduction : https://www.ncbi.nlm.nih.gov/pubmed/21558571
"LBM increased in Slow Reduction (SR) by 2.1% ± 0.4% (p < .001), whereas it was unchanged in Fast Reduction (-0.2% ± 0.7%), with significant differences between groups (p < .01). In conclusion, data from this study suggest that athletes who want to gain LBM and increase 1RM strength during a WL period combined with strength training should aim for a weekly BW loss of 0.7%."
Even at the goal weight of 150, that 1.5lb/week loss rate is only 1%; I wouldn't be all that concerned about muscle loss, especially if you're eating sufficient protein and stick to the resistance training.
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Some of that could be loose skin.
Also, there are TONS of different types of exercise, some of them you might even enjoy0
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