Advice on the last 10lbs please.

MrsLg · February 2022

So I'm down to losing the last 10lb! I have also joined the gym. I would like some advice on what sort of exercise I should be doing. The last 1lb feels like it's pretty much all in my stomach! The rest of me looks OK. Should I be doing strength training while still eating in a deficit or this a bad idea? This is the area I am confused by. I don't want to be skinny fat. Or do I wait until I've dropped the 10lb and then strength train whilst eating at maintenance?
Thanks for any advice.
I'm 40, 5ft8 and 150 lb.

AnnPT77 · February 2022

Strength train now. The worst that can happen is that you'll get stronger, keep more of your existing muscle as you lose the last few pounds, and you may possibly even look a bit more "toned" along the way.

Strength training sounds good for your goal (of not being skinny fat**). Since it sounds like you're new to strength training, you may even get some beginner muscle mass gains while in a calorie deficit.

For best results, lose those last 10 pounds slowly (maybe half a pound a week, tops), get overall good nutrition (especially but not exclusively adequate protein), and follow a good progressive strength program rather than just doing random stuff with some weights or machines. There's a thread here about programs others have found helpful, including some that use bodyweight so require minimal/no equipment:

http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

Be aware that muscle mass gains come relatively slowly, require patience . . . but initial strength gains and even appearance improvements can come quicker.

** "Skinny fat" is a term that gets diverse use in common conversation. The true problem condition, a.k.a. "metabolically obese normal weight (MONW)", is not all that common. Many of us would like to have a bit more visible muscle, and that's great . . . but not having that isn't necessarily technically "skinny fat", it's just "less muscular than we'd like".

Best wishes for success with your weight loss and strength training!

MrsLg · February 2022

Thanks you for the advice, very helpful!

westrich20940 · February 2022

Strength train now. For anyone else reading this, endeavoring to begin on a weigh loss journey...start strength training from the beginning. Don't ever delay strength training to 'lose fat first' or to avoid 'getting bulky'.

K, back to you. Yes, strength train if you now have access to a gym! It's possible even if you are in a calorie deficit. Not necessarily to make major gains or hit significant weight goals but it's important for health overall and to maintain current lean muscle mass while losing weight. Some of the weight you lose when in a calorie deficit is inevitably lean muscle. We wan to keep as much of that as we can!

Also, start thinking about raising your calorie goal to closer to your maintenance level (meaning slower weight loss, smaller deficit). Continuing to have a high caloric deficit when you only have a little bit to lose doesn't really help. Just getting into the gym and doing strength training will help increase your resting metabolic rate anyway and I'd think you'll start noticing that you're more hungry anyway.

MrsLg · March 2022

Great advice again, thank you. I will do that.

Advice on the last 10lbs please.

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