We are pleased to announce that on March 4, 2025, an updated Rich Text Editor will be introduced in the MyFitnessPal Community. To learn more about the upcoming changes, please click here. We look forward to sharing this new feature with you!

No progress whatsoever

Hlouise9191
Hlouise9191 Posts: 2 Member
in Health and Weight Loss
I’ve been in the gym for 10 weeks now.

I’m lifting weights - heavy weights, following the advice of a nutritionist and I’m having absolutely no luck at all in losing fat. I’ve actually put 2lb on.

My strength is increasing - fair enough. But I’ve got so much belly fat I’m desperate to get rid of that just isn’t budging. I’m considering spending £2k on fat freezing at This point, I am so depressed :-(

I know nothing is changing because my progress pictures look exactly the same. Tape measurements are negligible.

Could it be I’ve damaged my metabolism from previously under eating and over exercising? If so, how long would it take to right itself?

Replies

  • Lietchi
    Lietchi Posts: 6,987 Member
    How many calories are you eating? What are your personal stats?
    Strength training can lead to water weight retention for muscle repair, which would explain the lack of progress on the scale.
    If you have lost inches, even just a little bit, you may be on the right track.
  • FunkmasterRex
    FunkmasterRex Posts: 153 Member
    I believe that when you are doing the things you ought to be doing or moving in that direction, no obstacle in the way of a healthier and fitter self can stand in my way. It's not because I have an iron will but because the flood of good habits washes away everything negative in my way. That doesn't mean you can wing your plan. You have to be attentive to what you are doing and follow through on course correction based on your observations and learning about how your body works. This takes months and years, not days or weeks. If you get desperate, as may of us do, add another good habit, and another until the dam breaks in your favor. Believe in yourself and don't give up. :)
  • Hlouise9191
    Hlouise9191 Posts: 2 Member
    For reference - I’m 5’1 and 142lbs.

    I was previously following a VERY low cal diet (under 1k/day) and exercising heavily - 5k runs a few times a week etc. and low carbs, moderate fat and high protein.

    My nutritionist is giving me around 1600 cals per day but there are no macronutrients followed, although plenty of vitamins in there.

    I do have an underactive thyroid but am taking mediation and all is under control for over a year now - levels are normal symptoms are gone etc.

    I’m in the gym lifting weights 4-6 days per week and most of those days are legs/glutes (2-3 days). I’m not on plan 100% of the time but when I’m eating out I do try to cycle my calories around those days so that it all evens out.

    I thought I was doing so well until I’ve got into the same clothes, the same mirror, same poses, same time of day etc. and absolutely nothing has changed 10 weeks on :-( I’m beyond frustrated. I have noticed slight improvements in my skin and some areas around my hips don’t look quite as saggy but the fat is ALLLL still very much there and I hate it.

    I feel like my nutritionist doesn’t really know what he’s doing. There is quite a lot of sugar in my diet and fat some days can be quite high whereas I seem to do better with low-moderate fat, probably because of my thyroid. Do I bin him off and go back to following my own plan? Or is he onto something and maybe my metabolism is revving up? I do notice after a cheat meal that the scale doesn’t jump up quite as much as it did before (it used to he 2-4lbs whereas now it’s anything up to less than 2, no matter what I’ve eaten).

    The only good thing to come out of this is that before I was eating next to nothing and feeling guilty about food, whereas now I see I can eat a heck of a lot more than I thought and not gain weight. My relationship with good is so much better but everything else is staying completely still.
  • Jthanmyfitnesspal
    Jthanmyfitnesspal Posts: 3,537 Member
    It's easy to get bummed out about it. I do, too.

    The reality is that your body evolved with the miraculous ability to store energy for later use. It's a human superpower that is even stronger in women than men. This superpower is one of the things that made humans such a successful species.

    Isn't it ironic that our superpower has negative consequences in modern times? With food cheap and plentiful, we are prone to overeat. If we remain too heavy, we increase all sorts of health risks. And, oddly, we seem like the way we look when very thin (judging by modeling pictures and such). We often get depressed when we feel our bodyweight is too high.

    Restricting food intake is not in our nature. Our bodies have developed strategies to make us eat a little more than we need whenever possible. You have to override that with your rational mind. It's a slow process, weeks to months. The crux is controlling your apatite by whatever means works best for you for the long haul: Many small meals, fewer meals (skip breakfast, no eating after 5), or low-carb. The only thing that actually matters is reducing calorie intake below your daily need.

    I think for you that you may find that weight-bearing exercise increases your hunger without burning that many calories. (It happens to me.) Interspersing workouts with calorie burn (extended cardio for 30+ minutes) can help. I'm never hungry after a hard cardio workout!

    Best of luck.
  • mrmota70
    mrmota70 Posts: 533 Member
    Piecing together from your replies and making a few assumptions. Your in a no go plateau due to possibly a combination of eating cals to be in maintenance, and while gaining strength probably adding some muscle weight as well. Retention of water will be impacted by your thyroid and strength training. This will slow things down as well in regards to weight drop. 98-132 is normal weight range for your height. As we get older things get harder and I don't believe you mentioned your age. It's great that your doing strength training, and if you want to continue it that is good, but I'd recommend maybe lessen your strength and adding aerobic exercise. Find what you like. Walking is always a good place to start. You need to let your body recover from strength training. Quote "Each week adults need 150 minutes of moderate-intensity physical activity and 2 days of muscle strengthening activity, according to the current Physical Activity Guidelines for Americans. We know 150 minutes of physical activity each week sounds like a lot, but you don't have to do it all at once" So in a week do 5 days 30 mins and 2 days of strength. None of this is an exact you need to find what works for you and make it something you can live with past of dropping to the weight you are targeting. Health should be your priority. I'll say it again as we get older things will never be like they once were. Unless you gained weight in a very short period dropping it and not having the effects of loose skin, problem areas etc.. will not remedy over night. Just my 2 cents... Be safe and be healthy you'll get there...

Categories