Unable to lose fat

[aishup]

I am 5' 8''. I have been trying to lose fat for the past 6 months. I used to weight 264 lb with about 99 lb of fat and 97 lb of muscle. My BMR then was 2000 cals. My primary goal was to lose fat by creating a calorie deficit with an emphasis on increasing my BMR to 2300 cals.

I work out 3-4 times a week. I do metabolic circuits for 45 minutes with medium weights and follow that with 15 minutes of high-intensity interval training (HIIT). I vary the circuits every day and do not repeat a workout for 2 weeks. I do the HIIT with either the cycling or rowing machines, sometimes on ellipticals. I also eat about 2200 calories per day (started with 2000 cals 4 months back) with 20% protein, 20% fat and 60% carbs.

I had myself measured again this week and I have lost 14 lbs. I now weight 250 lb with 98 lb of fat and 87 lb of muscle. In effect, of the 14 lb I have lost, only 1 lb is fat. I have lost 10 lb of muscle and 3 lb of 'water'/fat free mass. My BMR now is now a depressingly low 1800 cals with almost no fat loss.

Before I started my workout program, I did research on increasing BMR as well as blasting fat through circuits and HIIT. Now I am starting to wonder how come my BMR went so low and I have lost no fat. Can you guys weigh in on why I have not lost fat? I am pretty sure I am going wrong somewhere regarding losing fat. Low BMR could be a direct result of muscle loss. But how come after all these workouts with quality protein intake all through the day, I am losing muscle and not fat. Leaning might not be possible with no muscle loss. Does this mean, I have to wait for the fat loss to happen? Could it be possible that fat loss might take time and all of a sudden in another month or two I might be losing more fat than muscle?

[slinkey123]

How do you know you've lost all that muscle? I doubt its muscle. Also cut your carbs up your protien.

[TelusLob]

I am 5' 8''. I have been trying to lose fat for the past 6 months. I used to weight 264 lb with about 99 lb of fat and 97 lb of muscle. My BMR then was 2000 cals. My primary goal was to lose fat by creating a calorie deficit with an emphasis on increasing my BMR to 2300 cals.

I work out 3-4 times a week. I do metabolic circuits for 45 minutes with medium weights and follow that with 15 minutes of high-intensity interval training (HIIT). I vary the circuits every day and do not repeat a workout for 2 weeks. I do the HIIT with either the cycling or rowing machines, sometimes on ellipticals. I also eat about 2200 calories per day (started with 2000 cals 4 months back) with 20% protein, 20% fat and 60% carbs.

I had myself measured again this week and I have lost 14 lbs. I now weight 250 lb with 98 lb of fat and 87 lb of muscle. In effect, of the 14 lb I have lost, only 1 lb is fat. I have lost 10 lb of muscle and 3 lb of 'water'/fat free mass. My BMR now is now a depressingly low 1800 cals with almost no fat loss.

Before I started my workout program, I did research on increasing BMR as well as blasting fat through circuits and HIIT. Now I am starting to wonder how come my BMR went so low and I have lost no fat. Can you guys weigh in on why I have not lost fat? I am pretty sure I am going wrong somewhere regarding losing fat. Low BMR could be a direct result of muscle loss. But how come after all these workouts with quality protein intake all through the day, I am losing muscle and not fat. Leaning might not be possible with no muscle loss. Does this mean, I have to wait for the fat loss to happen? Could it be possible that fat loss might take time and all of a sudden in another month or two I might be losing more fat than muscle?

Whatever method you are using to calculate body fat is wrong. Don't worry about it.

If you haven't lost as much weight in the past 6 months as you hoped, you are simply eating TOO much food (either by overestimating your needs or underestimating intake) Most people suck at counting calories. Do you track macros? Do you weigh your food?

You only have to follow three simple rules:

- Workout 3 times a week with weights.
- Eat 1g protein / lb lean body mass.
- Reduce calories to lose 1-2 lbs / week.

Success is 100% guaranteed.

It REALLY is as simply as that.


Cliffs:
Eat less
Disregard body fat measuring at this point - its completely irrelavant
Count calories and macros
Follow the rules above.

[Christophe-ano]

If you have lost that muscle your diet is definitely way off

1-1.5g protein per lb body weight and don't miss out on BCAAs, I don't think your muscle being in a catabolic state is beneficial in anyway

I have gone through injuries in the past and not done cardio and still lost weight, definitely down to your diet more than anything, if you want to lose weight minimise carb intake to 100-120g, or in extreme cases go into a state of ketosis and you WILL lose weight quickly 0-20g of carbs but I personally don't recommend it.

Everybody is able to lose fat, it's a natural process how your body works. Keep at it and keep a clean diet and you'll do it.

There are many studies green tea aids fat loss, have 2-3 cups a day or just buy some Green Tea capsules, they can only help.

Good luck with your fat loss :)