Scale/LBs haven't changed, but LOOK skinnier/clothes fit... why??

bella310

bella310

New member
Hi,

I was wondering if someone could help me. I'm 24, 5'5" and weigh 130 lbs (want to be anywhere between 115-120 - what my dr. says is the ideal weight for my height and tiny bone structure). Two months ago, I weighed the same but could not fit into my size 5 pants and small tops. Now, I still weigh the same but my tummy is less flabby and all my clothes fit... the scale has not budged but I look better? Why is that?

I'm on a 1200 cal a day diet (good healthy food), with 6 nights at the gym: 1 hr on the elliptical keeping my heart rate between 160-180 (fluctuating throughout the hour), then 20 min of weight training (abs, thighs, butt) and then 30 min in the sauna...

Someone said the reason the scale hasn't moved is because I'm trading fat weight for muscle weight. Is that true? I can't imagine I've built THAT much muscle to equal the amount of fat I've lost (and I know I've lost fat because my tummy is not as flabby as it was two months ago and my clothes are now fitting). Can someone help?

Thanks!!!
:Angel_anim:
~ Sarah
 
No, you don't sound dumb at all.

It's just that you seem to be trying to beat your body into submission. Pretty strict caloric intake relative to your size and tons of exercise that isn't exactly optimal.

Hours upon hours of cardio aren't necessary. And weight lifting every single day, in most cases, isn't good.

Recovery is a part of programming most people leave out, and the bitch of it is, it's the most critical component especially when you don't have all that much weight to lose.
 
I got it. :) So if I change my 1hr of elliptical cardio (straight speed) to maybe 30 min of HIIT 3 days a week + the weight training on those days, and then just strictly an hour of cardio on the off days, with 2 days of rest, would that be better?

Also let me point out that I weighed 118 back in July (my average weight for the last 2 or 3 years), but then went through a hard phase of stress and depression which included living on nothing but pizza, junk food, and an average of 3 sodas a day up until late December... then I weighed almost 140, had a huge wake up call, and decided enough was enough, got back on a strict healthy diet and hit the gym. Oh, and by the way, I'm a [semi]professional model. Does that help explain my case a little? :)
 
bella310 said:
I got it. :) So if I change my 1hr of elliptical cardio (straight speed) to maybe 30 min of HIIT 3 days a week + the weight training on those days, and then just strictly an hour of cardio on the off days, with 2 days of rest, would that be better?
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Hmmm, not exactly....

You added one rest day, which is great. But you also added 3 high intensity sessions each week, which is too much. It's not just about the number of training sessions.... it's about the managing intensity as well.... as different intensities have much different effects on the body.

In reality, especially considering your caloric intake.... 3-4 sessions of cardio each week and 2-3 full body weight training sessions each week.

In terms of the cardio.... you can throw in some interval sessions, but I'd shy away from HIIT at this stage in the game.

In terms of the weight training, I'd be focusing on compound lifts using rep ranges in the 6-12 spectrum.

Also let me point out that I weighed 118 back in July (my average weight for the last 2 or 3 years), but then went through a hard phase of stress and depression which included living on nothing but pizza, junk food, and an average of 3 sodas a day up until late December... then I weighed almost 140, had a huge wake up call, and decided enough was enough, got back on a strict healthy diet and hit the gym.
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Happens to the best of us. You are taking control now and that's what matters.

What though, made you pick 1200 calories?

Oh, and by the way, I'm a [semi]professional model. Does that help explain my case a little? :)
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Ohhh, pics please. :p

Yea, the model bit explains the low calories and too much exercise.
 
I picked 1200 because that's the number I got from a "suggested caloric intake for weight loss" (or something like that) calculator online by inputing my age, height, and weight. It's also the number my mother's doctor gave her when she had almost the exact problem as I do now (and we are the same height and bone structure). Would you suggest a different number? And shouldn't you be able to burn more calories than you consume a day in order to lose the weight? And I really just need to get rid of all the "baby fat" around my lower waist, thighs, and butt and I'll be fine...
 
Omg, I totally forgot to mention also that I've been taking hydroxycut (in half the recommended doses) in addition to my diet and exercise, plus drinking 4-6 bottles of water a day (which is equiv to 8-12 8oz glasses)
 
bella310 said:
I picked 1200 because that's the number I got from a "suggested caloric intake for weight loss" (or something like that) calculator online by inputing my age, height, and weight. It's also the number my mother's doctor gave her when she had almost the exact problem as I do now (and we are the same height and bone structure). Would you suggest a different number? And shouldn't you be able to burn more calories than you consume a day in order to lose the weight? And I really just need to get rid of all the "baby fat" around my lower waist, thighs, and butt and I'll be fine...
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When you don't have a lot of weight to lose, eating too little and doing too much is just about the worse thing you can do. It causes a bunch of metabolic issues which usually lead to rebound weight re-gain. It also leads to muscle loss, especially in females, which leads to metabolic slowdown and it leaves you with a lighter, still soft version of your former self. This is about getting healthy and looking good. Not getting the scale to drop.

Losing fat and losing weight are very different things.

1200 calories isn't necessarily wrong for a person your size.... but it's a 'deeper' deficit than I would suggest.

It's also wrong once you factor in the amount of exercise you're doing.
 
Ok, well, now that I know there's a difference I need to lose fat more than weight... but essentially, wouldn't losing a ton of fat drop the scale anyway?
 
Yea, but you're missing the point.

The goal is to lose fat without losing much muscle. Losing muscle = still flabby and soft and screwed up metabolism.

Sure, losing fat drops the number on the scale, just as losing weight drops the number on the scale. But a falling number on the scale doesn't indicate where that weight is coming from.

You need to do certain things to maintain muscle. From the sounds of it, you aren't doing those things is what I'm trying to say.

Losing weight.... that's easy.
 
Steve said:
Yea, but you're missing the point.

The goal is to lose fat without losing much muscle. Losing muscle = still flabby and soft and screwed up metabolism.

Sure, losing fat drops the number on the scale, just as losing weight drops the number on the scale. But a falling number on the scale doesn't indicate where that weight is coming from.

You need to do certain things to maintain muscle. From the sounds of it, you aren't doing those things is what I'm trying to say.

Losing weight.... that's easy.
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Okay, so what do I need to do to cut the fat? And possibly keep track of how much fat I'm really losing (since the scale doesn't move and doesn't matter)?
 
bella310 said:
View attachment 6119

Since you asked, there's a shot from my portfolio, taken back in July (before I put on the weight). That's what I'd like to get back to (around 120, little to no fat)
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Haha, as a mod I should probably not allow that. I'll wait for the other mods to see if it's "too much."

But you are very beautiful and that body shouldn't be too hard to obtain especially considering your genetics.
 
bella310 said:
Okay, so what do I need to do to cut the fat? And possibly keep track of how much fat I'm really losing (since the scale doesn't move and doesn't matter)?
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Where are you working out?

Do you belong to a gym?

And how are you tracking your caloric/food intake?
 
Steve said:
Haha, as a mod I should probably not allow that. I'll wait for the other mods to see if it's "too much."
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Far be it from me to say it's too much...

This but this site is available to people of all ages, no age restriction - so please keep the black bar in place...
 
I go to a gym, and I track my caloric intake by either looking at the nutritional facts chart (cereal, etc) or if there's none (like for fruit and stuff) I look it up online. Then add the total in my memory as I go... speaking of caloric intake, does it matter what I eat so much as long as I keep the calorie count in check? I mean, providing I obviously don't go overboard on the "junk" but I mean, say I eat two slices of pizza but then the rest of my calorie intake for the day is healthy stuff like salad, eggs, seafood, etc within the count, does the pizza really hurt me that much?
 
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bella310 said:
I go to a gym, and I track my caloric intake by either looking at the nutritional facts chart (cereal, etc) or if there's none (like for fruit and stuff) I look it up online. Then add the total in my memory as I go...
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I'd try and be a bit more accurate with the intake. And start factoring in other nutritional concerns such as adequate protein and essential fats. This can be done much simpler using something like .

Have you seen that site?

At the same time, I'd get yourself some measuring cups (i'm sure you have them) and a food scale.

What sort of foods do you eat usually?

If I were you, I'd be shooting for at least 1300 calories too.

***********

As far as the workout is concerned, I'd shoot for something like this:

Day 1 - full body strength training
Day 2 - cardio
Day 3 - full body strength training
Day 4 - interval cardio
Day 5 - full body strength training
Day 6 - cardio

The workouts should be comprised of things like squats, lunges, deadlifts, chest presses, rows, overhead pressing, core work, etc, etc. Have you ever trained these types of movements?

We can discuss this in more detail in a bit.

The cardio can be any mode you prefer. Do you track your intensity when you do cardio? If so, how?

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I'd also start tracking measurements by way of more metrics than simply the scale. Start taking measurements every 2 weeks or so with a soft tape. Measure things like neck, chest, arms, navel, waist, hip, and thighs. This will tell you where the weight's leaving the body.

Also, I'd suggest taking pics every 2 weeks or so for comparison purposes, realizing that you aren't always going to notice change.
 
bella310 said:
speaking of caloric intake, does it matter what I eat so much as long as I keep the calorie count in check?
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You added this after my post.

Before I forget.... don't go to an MD to get your dietary advice. They don't know much more than your average person unless they specialize in that sort of thing.

Second, I sort of eluded to this answer above.... but yea, what you eat is also important. Thermodynamics rule all. That's just a fancy way of saying, energy in vs. energy out is the core tenant in weight loss. But it's certainly not the sole factor to consider.

This becomes more and more true the less and less weight you have to lose. You'd fall into this category.... especially being female.

I mean, providing I obviously don't go overboard on the "junk" but I mean, say I eat two slices of pizza but then the rest of my calorie intake for the day is healthy stuff like salad, eggs, seafood, etc within the count, does the pizza really hurt me that much?
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It's nice to hear a model speak like that. :)

Most eat ridiculously strict and it doesn't make much sense. I mean, it's best to eat nutritious foods, but everyone has their quirks and it's good, psychologically to add in some of the stuff you love. That's what I do and I'm pretty lean.

But there are a few fundamental things that must be in place, especially when dieting, and I said it above. Things like adequate protein and good fats is critical to not only your physique, but also good health.

Adequate vitamins too.... fruits and veggies are your friend.
 
Yeah i just started using fitday today. But that still doesn't help with my other question... lol. :) And thanks for the tips and all the help, I really appreciate it!! I'm only at the gym during graveyard shift (usually 2am) and there's no trainer on duty, just the front desk guy - and he doesn't know much. lol :p
 
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