Weight loss and fat % increase

mrsdamr
mrsdamr Posts: 54 Member
edited December 2024 in Health and Weight Loss
Okay - so yesterday I got measured at my gym - doing some PT sessions. I lost about 5lbs from the time of my original assessment but my body fat % went up - can anyone help explain HOW. Feeling quite discouraged!!!

Thank you.

Replies

  • pattyproulx
    pattyproulx Posts: 603 Member
    Could be a number of things. I'm assuming it's not a body-fat pod that you're using to determine fat %?

    If it's just hand-measured, there could be a number of inaccuracies in that (especially if it's not the same person who measured you - though even the same person could report different numbers).

    Also, are you doing some strength training and are you getting enough protein? It's possible your body is burning more muscle than fat if all you're doing is cardio.
  • seekingstrengthX2
    seekingstrengthX2 Posts: 771
    The weight you are losing is primarily muscle, not fat. Heavy strength training and lower amounts of cardio will reverse that.
  • mrsdamr
    mrsdamr Posts: 54 Member
    I shouldn't be losing muscle - not based on my workouts. I do strength training 3-4 days a week, and I try to stick with the weights where I'm "burnt" out at the end of a set. It was different people who did the measuring, but its one of those hand held things where you hold tight!! As far as eating enough and getting enough protein. I do try to eat decent amount of proteins. Some days (most), I'm under my calorie goal. So now after seeing the trainer yesterday - I'm going to attempt to get to my calories - by adding a serving of nuts, maybe whole wheat toast with Almond butter - some higher caloric but good for you foods.

    Any other suggestions would certainly be welcomed - and Thank you!
  • ElizabethRoad
    ElizabethRoad Posts: 5,138 Member
    I shouldn't be losing muscle - not based on my workouts. I do strength training 3-4 days a week, and I try to stick with the weights where I'm "burnt" out at the end of a set. It was different people who did the measuring, but its one of those hand held things where you hold tight!! As far as eating enough and getting enough protein. I do try to eat decent amount of proteins. Some days (most), I'm under my calorie goal. So now after seeing the trainer yesterday - I'm going to attempt to get to my calories - by adding a serving of nuts, maybe whole wheat toast with Almond butter - some higher caloric but good for you foods.

    Any other suggestions would certainly be welcomed - and Thank you!
    Look, either you've lost muscle or the device is inaccurate. There are no other options.
  • Rae6503
    Rae6503 Posts: 6,294 Member
    Pretty sure water weight is generally recorded as "lean mass" which means if you lost water weight, it looks like you lost muscle.
  • Helloitsdan
    Helloitsdan Posts: 5,564 Member
    OP how much are you eating daily?
    Whats your TDEE?

    Any other suggestions would certainly be welcomed - and Thank you!

    Eat tons of carbs on lifting days and a couple days out of the week, no more than 3, eat above TDEE.
    This will promote maintenance or in some cases growth in lean mass.
    Keep fats low if you decide to eat above TDEE.
    Pasta, bread, potatoes and the occasional sweets post workout would be optimal.
  • Jeebs71
    Jeebs71 Posts: 41
    The handheld machines are not so accurate. I had the same thing at my last weigh in and body stat check with my PT, had lost weight and inches all over but body fat % had increased. Was advised that I was perhaps burning muscle instead of body fat and to increase my protein intake (I defo wasn't eating enough). So next weigh in and check is this Wednesday. Have made a conscious effort to increase protein in my diet (now even having a protein shake after working out) so will see how it goes this week. Defo increase you strength training. My PT gets me to do 40ish minutes of strength training then max of 20 mins cardio before stretching off.
  • erickirb
    erickirb Posts: 12,294 Member
    OP if you are underfeeding your body a large % of your loss will come from muscle as well. Not sure what your diet is like, are getting enough protein? Are you allowing your muscles to recover enough between workouts, or doing too much cardio?
  • mrsdamr
    mrsdamr Posts: 54 Member
    What is TDEE??? My goal is 1500 calories. I'm "glad" someone else has had this experience - at least I'm not alone. I will make an effort to get more protein in.
  • geekyjock76
    geekyjock76 Posts: 2,720 Member
    I test the gym's handheld device each day on myself to make sure the batteries are still fresh before I use it on members and clients. In doing so, it can give me +/-2% reading from day to day. If its your first followup assessment, I wouldn't worry about it.
  • mrsdamr
    mrsdamr Posts: 54 Member
    Thank you.
  • Helloitsdan
    Helloitsdan Posts: 5,564 Member
    What is TDEE??? My goal is 1500 calories. I'm "glad" someone else has had this experience - at least I'm not alone. I will make an effort to get more protein in.

    Check the link on my profile for info on finding TDEE.
    Its how much you burn through daily living.

    I burn between 2500-3200 daily.
    I'm 5'6"
    135lbs
    I lift 3x a week SL5x5
    Retail manager.
    I take appx 10k-20k steps a day.

    To lose fat I eat 20% below TDEE.
    On lift days i'm known to hit the mid 3k.
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