I have started to take away fats and carbohydrates from my non weight training days (50g cho and 14g fats =326cals) . Adding in 3x 40mins treadmill walking on non weight training days while also trying to get in another 15 -20 mins post workout
I only wanted to take the minimum amount of calories away to get the ball rolling again but am unsure if i should reduce calories any more?
I took some measurements this morning after 1 week and only my weight has dropped not inches .
If your weight has dropped, you’re obviously losing weight. Whether it’s, fat, water, glycogen, muscle, etc. comes down to other variables, but your trend is on track.
It sounds like you taped your waist. Unfortunately for all of us, the fat we hate most is the last to go. You might lose all the fat in your limbs and face before your lower abdomen gets the message (that’s how my body likes to roll).
You mentioned you’ve been stalled for awhile, but this new adjustment had you lose in a week. If your weight is going down, and especially since it’s just a one-week measurement, my personal opinion would be stay the course and don’t throw more at it until you really have to.
Thankyou, will keep where i am for the moment. I knew i would lose water weight but wasn’t sure if its possible to just lose water weight without losing any fat ?
I’m actually at CT’s seminar now and something interesting that came up:
All your stressors increase cortisol
Cortisol can be a water retention culprit
It’s possible you’ve actually lost fat and are holding water
In that case, the worst thing you could do would be increase cortisol with additional stressors (add cardio, reduce carbs/ calories)
I would recommend getting additional measurements of body composition beyond just weight and tape measures. Bioelectical impedance analysis (BIA) machines are relatively cheap and available at many gyms. Which they aren’t always the most accurate between participants they can be useful for repeated measures on the same person. As I would suggest you are retaining water.
As you fat loss has stalled for a while this tells up something isn’t working in your plan, or your plan is not feasible for you to adhere to fully. I would suggest trying to increase your calories (especially protein) and possibly add some reasonable cheat days into the long term plan. Constant dieting can cause epigenetic and hormonal changes that can stall weight loss goals and the body adapts to the idea it won’t receive enough calories. This can lead to lean muscle loss in time as the body tries to reduce it’s basal metabolic rate to be more in line with the available calories. Instead you want to ensure you are feeding the muscles appropriately to perform the tasks you are demanding of it. Remember long term that lean muscle tissue raises the basal metabolic rate even at rest. Also being in too much of a calorie deficit can lead to a reduction of non exercise activity thermogenesis (NEAT) as you will find yourself more tired and less motivated to do the many small movements we do everyday that build up and are a significant part of fat loss.
I would recommend trying to break up your walking more is you can and doing it outside rather than on a treadmill. 3 20 minute walks/ day is more effective for fat loss than 1 60minute walk.
If I were you I would look at your training logs and see if you are seeing any improvement there. Reading what you put here I would expect that you haven’t significantly improved in the weightroom and you are currently not meeting your nutrition requirements. It would be worth keeping a mood and sleep journal for a month to see what is going on there with your sleep quality and quantity so as tosee if you need to adjust your intakes and training.
If you are stall with weightloss I would also look at other factors in your life. How is your Stress? Do you have have health conditions or recent illnesses/ surgeries
Sometimes less dieting leads to more health gains.