Fat loss....what am I doing wrong?

  • Rowing_Ant

    Posts: 1504

    Apr 19, 2011 7:54 AM GMT
    OK so for the past three months Ive been working my a** off trying to ditch the body fat, drop it from about 18% to around 10%, plus strengthen my core etc.

    However,I have instead of losing body fat, been storring it. My body fat % has gone up to 22% DESPITE me training five days in seven, eating a low carb diet of about 1800-2000 calories per day. I eat Carbs for breakfast and if I am doing weights for a mid morning snack (usually two oat cakes and some fish) and then a fast release carb after training. I am doing free weights (high intensity) followed by interval training three times a week and the other two days a circuit type routine. My appetite has also well and truly vanished.

    I do not think I am over training. I can usually tell when I am.

    Any thoughts guys?
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    Apr 19, 2011 2:04 PM GMT
    Wow, that's a tough one. Especially oatcakes and fish for snacking.

    Here's a brainstorm:
    Perhaps your carbs include sugar in one form or another? Perhaps some of your carbs are refined (like white flour), which is quickly converted to sugar and body fat. Perhaps your diet is too low-fat? The body needs enough healthy fat (like olive oil) in order to properly regulate metabolism and fat synthesis. You are getting plenty of protein and fresh veggies? The protein is coming from a quality supplement or real flesh, not processed meats and sausages?
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    Apr 19, 2011 2:05 PM GMT
    Fuel the furnace for a hotter flame. Eat, do HIIT, do resistance training.

    Starvation / low carbs causes the famine response and tells your body to store fat, rather than burn it. That's why fat asses fail in diet as they do.

    To get lean, you have to eat, and get busy and lift weights . Muscle burns calories at rest, all day long, every day, so, the bigger, stronger, and faster you get the easier it will be to get lean.

    Managing the insulin responses is important. Small meals, often, with low to moderate glycemic index foods. Fast sugars are just fine post workout.

    Low calorie diest will leave you "skinny fat" with muscle loss, and a belly.

    You have to eat to get lean.
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    Apr 19, 2011 2:07 PM GMT
    You say you're eating around 2,000 calories. What were you eating before?

    Sometimes a sudden drop in calories will actually trick the body into thinking it needs to store calories rather than burn them. If that is what is happening with you, you might want to up your calories a little and spread them out more - so 5-6 meals a day. Sounds counter-intuitive but everyone's body reacts differently, something to think about.

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    Apr 19, 2011 2:23 PM GMT
    Try Cave man diet. Thats how I got lean at my advanced age. I didn't think
    It was possible and I only work out twice a week tops.
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    Apr 19, 2011 2:36 PM GMT
    you could also have a really good cheat day or weekend.
    then get back into it.

    like the other guys said, your body is probably in storage mode right now, so you need to trick it.
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    Apr 19, 2011 3:08 PM GMT
    I agree with what most everyone on here has said. Starving yourself isn't the answer. Managing your glycemic load is. I suggest you google the paleo diet and give that a 30 day hard core, strict trial. Eat lots of lean protein, fibrous veggies, some fruit and nuts and stay away from glutin, dairy and added sugars.

    Good luck!
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    Apr 19, 2011 4:16 PM GMT
    What are you using to measure your body fat? Body fat scales and other devices seem to vary depending on your hydration level and other factors so I wouldn't trust them. Are your clothes fitting differently? Have you toned up more?
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    Apr 19, 2011 9:26 PM GMT
    Interesting post. I have also had a similar issue with bodyfat. I have lost weight and my loose clothes confirm this. However my body fat has only gone down slightly to around 20% and won't seem to lower any further.
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    Apr 19, 2011 9:42 PM GMT
    The body holds on to fat in case of emergencies, I'm guessing you're eating a lot of so-called "low fat" or "0 fat" foods which are loaded in sugar and other chemically enhanced shit. Eat walnuts, almonds, avocado, eat the animal fat, eat healthy and natural fats and cut out all sugar, refined white anything (that goes for men too) and no bread, and very few starches (Paleo diet) that shit will fall right off. Oh, if you're drinking any soda, just shoot yourself in the foot
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    Apr 19, 2011 9:54 PM GMT
    Perhaps I may add the suggestion of cottage cheese and grapefruit juice (not together, of course!)
    These two food products are known for dissolving body fat and passing it out in your excrement. A prime time BBC programme was devoted to this, with two groups of overweight men and women taking the experiment over a course of three months. One group included cottage cheese in their regular intake, while the other group was the control.
    Faeces from both groups were taken for laboratory analysis. (Ugh!) Samples from the experimental group showed reliable evidence of a higher fat content than that submitted by the control group.
    At the end of the three month experiment, the group who ate the cheese were indeed slimmer.

    But I also suggest fatburn or cardio workouts in the gym, in addition to weights. Exercises include treadmill jogging, or better still, going out for runs starting and finishing at your home - it's free as well! Start with a short distance and increase at each session. Early mornings is great, as the body is not worn by the day's activities.
    And use the elliptical cross-trainer in the gym. By setting the resistance to fat burn or cardio level will give you a challenging workout which will just burn away those excess calories.
    Good luck.
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    Apr 19, 2011 11:23 PM GMT
    Nivek said Perhaps your diet is too low-fat? The body needs enough healthy fat (like olive oil) in order to properly regulate metabolism and fat synthesis.


    This. I find to be so true. When I added high quality fat (raw almond / cashews, salmon) to my diet my body started to lose more body fat.

    ATX611Oh, if you're drinking any soda, just shoot yourself in the foot


    I have a question. Does this include diet soda? I don't understand but ever since I quit carbonated drink two years back I started to lose body fat at much more noticeable and significant level. But I used to drink only diet ones. I just wanna know for future references. Can anyone be kindly enough to enlighten me? (and forgive me if I derailed the thread)
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    Apr 20, 2011 12:02 AM GMT
    Love stuff like this and all of the comments are spot on. I have not heard anyone ask, or am just not observant enough, have you changed your workout routine AND diet since your initial weight loss? I would suggest a couple of things......

    1) if you don't use CLA get on it religiously
    2) if you have not changed your routine AND diet going into your next losing phase, you need to make a change per muscle/body memory.
    3) don't over train because your body will retain water and fat to compensate.
    4) in weight loss more is better per food consumption.... up your proteins and lower your carbs except on the weekends.
    5) nothing is a sure fix but this process allowed me to meet my goals and I am constantly changing them so my body doesn't get used to the same routine. Don't give up and get plenty of sleep as well! Good luck!