Losing total body mass but not fat mass?

jambiholt
jambiholt Posts: 3 Member
edited December 2024 in Health and Weight Loss
So for the past two months I've done cardio four times a week and stayed in a caloric deficit for the majority of the time. I've lost 11bs, which on paper you would think is good.. Except my body fat hasn't really dropped, it's actually increased in the past couple of weeks. I considered the fact that if total body mass drops while fat mass stays the same, body fat percentage would actually increase? But from results it shows fat mass has actually increased.

So this to me shows that in the whole time I've been doing cardio, my body has been burning lean mass instead of fat. Do they types of food eaten effect composition of fuel consumption? I have to be honest, while I've 100% been in a deficit each day, I've not been tracking macros or anything. Has eating too many carbs for example been stopping my body from burning fat?

Replies

  • sardelsa
    sardelsa Posts: 9,812 Member
    As mentioned those bodyfat scales aren't very accurate.

    However I would consider doing some lifting (following a progressive program for best results) if you want to help maintain muscle in a deficit, also getting adequate protein 0.8-1g per lb goalweight/lean body mass. Carbs will not prevent fat loss ina deficit.
  • MikePTY
    MikePTY Posts: 3,814 Member
    How are you measuring your body fat composition? A home scale or gym scale would be extremely inaccurate for body fat percentage and not give you a realistic idea about how your body fat composition is changing. It is much more likely that it is machine error than anything else.

    Eating carbs will not stop you from burning fat. The only thing related to macros that may provide any assistance is eating sufficient protein to help maintain your muscle mass. But even so, if you have lost 11 pounds, as long as you have done it through reasonable weightloss, it is very unlikely that your body fat percentage hasn't gone down as well.
  • jambiholt
    jambiholt Posts: 3 Member
    I'm measuring my BF on gym scales using bio-impedance. Where you grip the handles. I didn't consider that method might be inaccurate, but looking at my figures now it probably is? My first measurement was 16/07 - 14st 12lbs, 21.4% BF. Ten days later - 14st 9lbs 18.4% BF. 3% BF in ten days? Todays measurement - 14st 1lb, 20% BF. I guess I should take these results with a grain of salt.

    So macros have no effect on weight loss, just caloric deficit. But if 80% of my designated calories was protein. Would that not cause me to lose BF faster as my lean mass is being preserved? Either way it's good knowledge, thank you.

    I guess my question now is, what is the most accurate way for me to track my stats, particularly BF? Is it something that always has to be guessed to an extent, or something that can only be tracked accurately by expensive equipment?
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    jambiholt wrote: »
    I'm measuring my BF on gym scales using bio-impedance. Where you grip the handles. I didn't consider that method might be inaccurate, but looking at my figures now it probably is? My first measurement was 16/07 - 14st 12lbs, 21.4% BF. Ten days later - 14st 9lbs 18.4% BF. 3% BF in ten days? Todays measurement - 14st 1lb, 20% BF. I guess I should take these results with a grain of salt.

    So macros have no effect on weight loss, just caloric deficit. But if 80% of my designated calories was protein. Would that not cause me to lose BF faster as my lean mass is being preserved? Either way it's good knowledge, thank you.

    I guess my question now is, what is the most accurate way for me to track my stats, particularly BF? Is it something that always has to be guessed to an extent, or something that can only be tracked accurately by expensive equipment?

    Calipers...but it's still just an estimate. If going that route, you should also have someone who knows how to use them take your measurements and pinch in multiple places.

    That said, in the end knowing your actual BF% isn't really important. I just look in the mirror.
  • NovusDies
    NovusDies Posts: 8,940 Member
    jambiholt wrote: »
    I'm measuring my BF on gym scales using bio-impedance. Where you grip the handles. I didn't consider that method might be inaccurate, but looking at my figures now it probably is? My first measurement was 16/07 - 14st 12lbs, 21.4% BF. Ten days later - 14st 9lbs 18.4% BF. 3% BF in ten days? Todays measurement - 14st 1lb, 20% BF. I guess I should take these results with a grain of salt.

    So macros have no effect on weight loss, just caloric deficit. But if 80% of my designated calories was protein. Would that not cause me to lose BF faster as my lean mass is being preserved? Either way it's good knowledge, thank you.

    I guess my question now is, what is the most accurate way for me to track my stats, particularly BF? Is it something that always has to be guessed to an extent, or something that can only be tracked accurately by expensive equipment?

    What? You are not eating an 80 percent protein diet are you?
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