I'm weight training, eating well, but not losing weight. Help!

[mspaid]

Hi,

I'm 5'6", 133 lbs w/ 30% body fat. I've been training for several months and lost about 10 pounds total. For some reason, I can't seem to lose any more weight, no matter how hard I train. I'm doing cardio twice a week and strenuous weight training 3 times a week. My body fat has decreased from 33% to 30%, but the pounds aren't coming off anymore. I'm pretty happy with how my body looks, but I could stand to lose at least 5 more pounds and I just can't figure out what I'm doing wrong. I eat very healthy food, around 1200-1500 calories a day.

Does weight training increase muscle mass, thereby causing some weight gain? Perhaps I should skip adding whey protein to my morning shake?

Any advice would be very much appreciated.

Thanks!

Mindy

[Hawkwind]

Hi Mindy,
I'm in a similar boat! Yes, weight training will cause you to weigh more as muscle weighs more than fat. I've been about the same weight for well over a year and a half now. But even though I can't seem to get my bodyfat/weight down, I'm still losing inches (and clothing sizes) and gaining muscle.

I'm looking at your caloric intake, for what you are doing with your training it's actually a tad bit low. You are one inch shorter than I am and I myself need between 1,800-2,500 calories a day depending on my training. Too low a caloric intake can be just as detrimental as too high...since if your intake is too low your body 'feels' that it is starving and you won't lose weight.

I'm also going to go out on a limb here and say that at 133 you are probably very fit for your height and that your bodyfat estimate is way off.

I say that because I've been running between 154-150 at 5'7" and my bodyfat is around 23.5% and that is probably not all that accurate either.

Where/how did you have your body fat calculated?

Other than not being able to 'lose weight'...how do your clothes fit? Have you taken your measurements verses weighing in?

I wouldn't reduce your protein intake if you are training hard three days a week and doing cardio twice a week.

Normally I would ask someone to post up a sample of their diet and training. But I honestly think that you are doing fantastic and that you have somehow gotten a 'wrong' body fat estimate. For your height your weight is fine and well within acceptable guidelines.

But...to be on the safe side can you post an example of your daily diet? Most of the time it's the diet that needs to be tweaked a bit.

[mspaid]

Thank you so much for your quick and thorough reply! I really appreciate it.

I have a scale that also gives you body fat %, but perhaps it doesn't work correctly. I'll have to search this site for instructions on determining my fat % and do it myself. I work out at home, so I can't ask someone at a gym to do it for me.

You may be right about my body going into starvation mode. I'm 36 with 2 girls (4 and 20 months), so unless I stock the fridge with healthy snacks and prepared meals, it can be very difficult to eat enough. I often find myself faced with "eat junk or eat nothing" and so I opt for nothing or a low-sugar balance bar. This is my diet on a good day:

breakfast (post workout): whey protein shake with skim milk and banana. Then one cup of coffee with cream and tsp sugar. 2nd cup just with sugar.
lunch around noon: turkey sandwich on whole wheat bread w/ LF cheese and fruit, glass of milk.
afternoon snack: balance bar or sometimes fruit and cheese.
sometimes have a 2nd afternoon snack: plain yogurt w/berries and 1/2 cup low-fat granola.
dinner: fish, steak or chicken with steamed veggies. Use Butterbuds in place of butter
I usually have an evening glass of red wine (6-8 ounces). Does alcohol make you fat because it metabolizes into sugar? It's only about 100 calories and I hate to give up my relaxation time.

I also cheat sometimes on the weekends for dinner or if it's a holiday weekend and it seems like that always sets me back a couple of pounds.

I will try measuring in inches because my clothes fit great and I'm definitely firm and fit, but I would just like my waist to be a little slimmer on the sides. After having 2 kids, I'm ready to get back to where I was a few years ago, which is why it sounds like I'm obsessed! I think 5 pounds would cinch in my waist!

Anyway, thanks again for your advice. I'm sure you're going to tell me that I'm starving myself!

Mindy

[Hawkwind]

Yes, I'm am going to tell you that I don't think you eat enough...fat actually! And you really could use at least one more 'mini' meal in there with all you do. My kids are adults now...but I fully remember how busy they kept me. I had to snack constantly. I kept powerbars on hand and often had to carry a small igloo cooler with me for snacks for myself and the kids.

There are many pro's and con's to that glass of wine. Bottom line here...I don't think it's the problem at all. Which brings be back to your fat intake. It's really low and our bodies need some to function correctly.

My next suggestion for you would be to start an account with fitday.com (It's free) and find out exactly what your macronutrient breakdown is each day. When I did I discovered very fast that my fat intake was too low for my activity levels. (I have a lot of food sensitivities which make food choices a bit tough sometimes.)

You are so active that I wouldn't even worry about your limited cheats. Quite honestly it took me having three surgeries in a row in my late 30's before I put on weight.

As for where the extra weight is located. That is the toughest area on women who have had children for the most part.

And I agree with you. I don't think your scale is correct at all. Especially since your clothes fit and you are lean.

[Hannainnc]

I think you should nix the sugar in your coffee, try some splenda. Also nix the butter buds and use real butter. Small amounts are not going to kill your efforts and will offer you more calories. Also the low fat cheese...you are not eating enough for it to matter whether you are eating a low fat slice of cheese or a regular slice.

[jiujitsugirl]

sigh. My only vice. Seriously. I don't even drink anymore, but the cream and sugar in coffee...

I think 2 tsp of sugar isn't gonna kill her. I'd rather see her eat 2 tsp of honey, which is actually nutrative in some fashion. Or even raw sugar is better than white. I think splenda has chlorine in it, and I do drink it in the coffee sometimes, but sometimes I use honey and sometimes I use honey and stevia....

stevia is natural and 0 cals and trader joe's version of it isn't half bad...

but it ain't sugar.

And I've also started creaming my 2nd cup of the day with spirutein ready-to-drink. Sometimes I use Myoplex Ready-to-Drink in my coffee as cream. That way, I can "skip breakfast" and just drink coffee like I'm back in the old days, skinny as a rail, smoking cigarettes....and doing all the other bad vice-like habits that shall not be named....

I used to be such a bad girl...and now I'm so healthy...where did it all go wrong?