cwang125 Member

Fitness bands are not the most accurate devices. The deficit you think you're creating is not likely as big as you think it is if you're eating back all the exercise cals. The likelihood is that it is a combination of overestimating exercise burn and underestimating intake. You'll need to reverse both of these if you want…

For any given body there is a certain amount of calories per day it needs to maintain. This is your maintenance. A deficit would be eating under your maintenance or exercising more. There is an energy equation very simplified is calories in - calories out. But it's a littler more complex, energy equation looks more like…

You're right, I was talking very generically. Accretion of muscle is unlikely while maintaining a caloric deficit. Strength training will help her generally speaking though.

Congrats on your progress so far. You can incorporate strength training with weights now. Strength training will help increase lean body mass. There's not much downside to including weight lifting in your exercise routine.

We need more information. How long have you been tracking? Have you incorporated a new exercise routine? Whats your daily goal now? How accurate are you with your tracking? What other factors have changed in this timeframe? "Recharging metabolism" is a stupid concept. If you are alive then your metabolism is going. Your…

Can't really tell from that picture but is that weighed dry? Or is that cooked? Also, does your scale have the feature to disregard the weight of the measuring cup? If you eat at a deficit you should lose regardless of the macro ratio.

Uhh, unless his glycogen stores were depleted due to intense aerobic/anaerobic activity, it's likely his glycogen stores were fine to begin with. The body only stores around 120g of glyocogen in the liver and a small amount in the muscles themselves, and an even tinier amount in the kidneys and tiny bit in the brain and…

Make sure you're drinking enough water and getting enough electrolytes. Other than that, 2 weeks is too short of a time frame. There are plenty of things going on that could explain the unmoving scale. Water retention, hormones, inaccurate tracking etc. Continue to maintain your deficit and the weight will come off.

As others have mentioned already, IF isn't really any faster or slower than any other diet plans. It is really just another way of structuring your daily intake. For people who are fine without eating breakfast by only eating 2 meals per day you can split your daily calorie goals over only 2 meals instead of 3, allowing…

No. A pound of fat is the same as a pound of muscle. Muscle is denser than fat. Volumetrically it takes up less space. Either cardio or strength training can aid in losing weight but more important is to make sure diet and intake is still tracked carefully. You still wouldn't lose weight if you're burning 1000 kcals per…

THIS. ^ It matters. Every day. If you plan to eat more on weekends because of social life etc, better to plan it out ahead of time. Either maintain the deficit throughout the entire week or only hit maintenance on weekends for a slower weightloss progression. Btw, alcohol consumption is inhibitive on lipolysis. Every time…

Not exactly. Adaptive thermogenesis aka starvation mode is a natural physiological response by the body in a response to reduced calorie intake by reducing calorie expenditure in order to maintain energy balance. Whether or not this response is so powerful that it overwhelms your caloric deficit is debatable. There are…

Are you also exercising regularly? Starting a new exercise routine can cause water retention, but to answer your original question, water retention can be caused by a number of factors from exercise, to hormones, birth control, increased levels of sodium. Try weighing yourself at a consistent time, like each morning when…

How many ounces of water do you drink throughout the day? How many times do you go to the bathroom? Drinking coffee can also help with some of the hunger pangs. But don't load it up with a bunch of extra calories. Drink it black or use a low cal sweetener. I drink between 0.5-1 gallon of water a day and it's not uncommon…

There's no way to selectively burn or lose muscle. You can go into starvation and not workout at all and you will lose muscle and fat but it will come from all over. That's also neither healthy nor recommended obviously. I wouldn't focus too heavily on the fact that you have more muscle mass in your lower body. Focus on…

If you have a good bit of muscle already, it may be better physique wise to lose more fat. How tall are you? If you're say 5'10", and you can be around 180-190 lean, that would be an excellent physique.

Keep in mind that over training can slow down inhibit the process as well. When you do strength training your CNS gets fatigued. It is possible to overtrain. http://www.bodybuilding.com/fun/how-to-combat-cns-overtraining.html You can also consider cutting back the cardio but changing your weight lifting to incorporate…

CICO is the simplification of the energy equation but in reality it looks more like this:

If your goal is to continue to lose weight, eating at a deficit will achieve that. If you had said your goal was to put on additional muscle mass, it's something that is very difficult to do while eating at a deficit. If you're near your goal weight and have become much more active, you may need to increase your intake to…

No prob. And yes water retention can mask some weight loss. It can fluctuate quite a bit. For women hormonal changes, menstrual cycle. Birth control and all affect water rention. Dietary wise, too much sodium in your diet can increase water retention as well. Drink plenty of water especially if you're exercising more.…

Do you care more about the weight or the body recomp? Those are two different goals and with two very different paths.

Tracking, and tracking accurately is more important than exercising. People who don't track or are very bad at keeping track will often times underestimate caloric intake and over estimate physical activity. To put this into perspective: 1lb = ~3500 kcal 2lb = ~7000 kcal To lose 1lb you'd need to create a deficit of…

Just to be clear, your goal at this point is not to lose more weight but to recomp. Correct? In order to put on muscle mass you'll need to increase your intake a little and lift heavy.