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  1. #1
    Registered User commit2befit's Avatar
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    Thumbs down calorie deficit..still not losing fat

    Hi all,

    I am wondering if anyone out there can tell my why I am not losing weight.
    I am Female
    Age - 18
    Height - 5'6..170cm
    Weight - 143lbs..65kg
    Fat % unknown at this stage

    I weight train 5x per week and throw in cardio 1 day a week and also at the end of each weight session.

    My diet at the end of the day ads up to around 1600 cals and I am apparently supposed to be consuming 2150 for maintenace.

    I have carbs only at breakfast (Oats)

    My diet is a mix of eggs, veg(alot) , chicken, steak on occasion, protien shake (pro petite), oats, berries, nuts.

    I am not trying to severely cut, I am just simply trying to lower my body fat to achieve more definition.

    SO with all of that information on the table can someone PLEASE tell me where I am going wrong?

    Thanks everyone for your help!
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  2. #2
    Fulkmaster Flex nlite2000's Avatar
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    Originally Posted by commit2befit View Post
    Hi all,

    I am wondering if anyone out there can tell my why I am not losing weight.
    I am Female
    Age - 18
    Height - 5'6..170cm
    Weight - 143lbs..65kg
    Fat % unknown at this stage

    I weight train 5x per week and throw in cardio 1 day a week and also at the end of each weight session.

    My diet at the end of the day ads up to around 1600 cals and I am apparently supposed to be consuming 2150 for maintenace.

    I have carbs only at breakfast (Oats)

    My diet is a mix of eggs, veg(alot) , chicken, steak on occasion, protien shake (pro petite), oats, berries, nuts.

    I am not trying to severely cut, I am just simply trying to lower my body fat to achieve more definition.

    SO with all of that information on the table can someone PLEASE tell me where I am going wrong?

    Thanks everyone for your help!
    How long have you been eating at this deficit?
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  3. #3
    Relentless azurejer's Avatar
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    With measurements like 'around' and 'alot', I'm assuming you're eating more then you think. How long has the diet been in effect?
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  4. #4
    Banned Delgadido's Avatar
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    Originally Posted by commit2befit View Post
    Hi all,

    I am wondering if anyone out there can tell my why I am not losing weight.
    I am Female
    Age - 18
    Height - 5'6..170cm
    Weight - 143lbs..65kg
    Fat % unknown at this stage

    I weight train 5x per week and throw in cardio 1 day a week and also at the end of each weight session.

    My diet at the end of the day ads up to around 1600 cals and I am apparently supposed to be consuming 2150 for maintenace.

    I have carbs only at breakfast (Oats)

    My diet is a mix of eggs, veg(alot) , chicken, steak on occasion, protien shake (pro petite), oats, berries, nuts.

    I am not trying to severely cut, I am just simply trying to lower my body fat to achieve more definition.

    SO with all of that information on the table can someone PLEASE tell me where I am going wrong?

    Thanks everyone for your help!
    eat less? and how long?
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  5. #5
    Registered User commit2befit's Avatar
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    Originally Posted by nlite2000 View Post
    How long have you been eating at this deficit?
    Have been training quite hard and eating like this for the last 3 weeks.
    Previously I was doing less weight training and more cardio but eating the same.
    I have put weight on in muscle, wich is GREAT! im stoked about that, but so far it doesnt seem as if the fat has gone anywhere.
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  6. #6
    Banned Delgadido's Avatar
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    Originally Posted by commit2befit View Post
    Have been training quite hard and eating like this for the last 3 weeks.
    Previously I was doing less weight training and more cardio but eating the same.
    I have put weight on in muscle, wich is GREAT! im stoked about that, but so far it doesnt seem as if the fat has gone anywhere.
    maybe it doesnt seem like that
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  7. #7
    Fulkmaster Flex nlite2000's Avatar
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    Originally Posted by commit2befit View Post
    Have been training quite hard and eating like this for the last 3 weeks.
    Previously I was doing less weight training and more cardio but eating the same.
    I have put weight on in muscle, wich is GREAT! im stoked about that, but so far it doesnt seem as if the fat has gone anywhere.
    water retention (which is more of a factor when you are a girl) can mask fat loss. If you are losing 1 pound of fat a week, you've lost 3 pounds, which can easily be masked by water.


    Will parrot the advice to keep a closer look at calories.


    Whenver there is a thread that's titled "why am I not losing weigh???" The answer is either a)underestimating calories b)water retention hiding it.
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  8. #8
    BW - Big White Roundheya's Avatar
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    Are you weighing your food?

    Or at least measuring everything?

    3wks isn't that long if you're in decent shape. It's sad that it only gets harder to drop as you drop bodyfat.
    Different now.
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  9. #9
    Registered User commit2befit's Avatar
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    I am thinking the best option for me is to have my body fat% measured and all that Jazz and monitor that weekly perhaps, sorry if im wasting anyones time im pretty new at everything.
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  10. #10
    Fulkmaster Flex nlite2000's Avatar
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    Originally Posted by commit2befit View Post
    I am thinking the best option for me is to have my body fat% measured and all that Jazz and monitor that weekly perhaps, sorry if im wasting anyones time im pretty new at everything.
    no worries, and no need to have your bodyfat measured every week. If you do the right things, the fat loss will come.
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  11. #11
    Registered User Electricheadd's Avatar
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    Originally Posted by nlite2000 View Post
    water retention (which is more of a factor when you are a girl) can mask fat loss. If you are losing 1 pound of fat a week, you've lost 3 pounds, which can easily be masked by water.


    Will parrot the advice to keep a closer look at calories.


    Whenver there is a thread that's titled "why am I not losing weigh???" The answer is either a)underestimating calories b)water retention hiding it.
    ^^^What he said^^^

    Its particularly difficult to tell in women I would be patient and be sure you are eating what you think you are. Lyle Mcdonald has a good post about this.

    http://www.bodyrecomposition.com/fat...d-i-do-qa.html
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    http://forum.bodybuilding.com/showthread.php?t=153750981&p=1077733831#post1077733831
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  12. #12
    Banned Delgadido's Avatar
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    have u been recording pics?
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  13. #13
    Registered User mpipes's Avatar
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    Are you sedentary the rest of the day, aside from your time spent exercising? This will have a big impact on how much you can eat and still maintain a decent rate of fat loss. If you're sedentary you might have to drop calories even further.

    First though, I would give it a few more weeks and start taking pictures weekly. Like already mentioned before, it could be water fluctuations and the fact that you're not looking for a severe/drastic result means it's going to take more time to see results.
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  14. #14
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    are you counting all your fluid calories?
    New training log + home gym build http://forum.bodybuilding.com/showthread.php?t=157757733


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  15. #15
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    Give it more time. Sometimes weight loss comes in spurts instead of steady drops. And track your food intake for a few days. Count every gram that enters your mouth. Calories can add up fast, even when eating healthy.
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    Originally Posted by mpipes View Post
    Are you sedentary the rest of the day, aside from your time spent exercising? This will have a big impact on how much you can eat and still maintain a decent rate of fat loss. If you're sedentary you might have to drop calories even further.
    .
    I am trying to lose fat and as everyone does I am on a caloric deficit. You are absolutely right here. I do almost nothing other than working out. I sit in front of the PC or TV and once in a while go out to the local store.

    I am on this deficit for the last 1 month. I am counting calories using myfitnesspal. I don't have a food scale yet.

    Before starting this diet I was eating a lot of white rice. I have stopped that now but still not losing any fat.

    I visited the link given by Electricheadd. Its already 4 weeks. Lets see if anything magical happens as written in that article !
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  17. #17
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    Red face

    The bottom line is if you are truly eating 1600 (measuring correctly), and you aren't having cheat meals /days (are you?), and you aren't losing weight after around 3 weeks then you need to cut calories further. You aren't gaining muscle eating 1600 calories. Don't measure your body fat weekly, it's a waste. The stuff gyms use to check it are super inaccurate. Only expensive dexascans are any good. Also you can eat carbs anytime of the day, that won't affect anything. I say give it one more week. Really make sure you are weighing and measuring all your food and liquids and not cheating. If you still don't lose drop calories to 1500. Girls have it hard because sometimes they really need to restrict calories for even modest weight loss. Dig in and be patient and you'll reach your goals
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  18. #18
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    Could be a plateau if so eat at maintence and then go back to deficit
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