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Still no loss in inches
Showing 16 results.
Still no loss in inches
12/6/12 7:03 AM
Hey there everyone,
I've been getting quite discouraged lately, since I havent lost any inches since I started my workouts. I've completed Insanity, and I'm now in th emiddle of a CLX-Insanity hybrid..I notice a slight increase in strength, but I still havent lost any inches..I was planning on starting P90x when I've finished this hybrid, but I'm getting really discouraged. I'm not seeing any results yet..I already upped my calories to 1200, which is a big deal fo rme, since I used to restrict my calories a lot..
I'm scared that the whole thing is useless, since my goal is to lose body fat.
What am I doing wrong? I work out every day, and try to stick to healthy foods as much as possible..
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RE: Still no loss in inches
12/6/12 7:06 AM as a reply to LuckyCharm0.
LuckyCharm0:
Hey there everyone,
I've been getting quite discouraged lately, since I havent lost any inches since I started my workouts. I've completed Insanity, and I'm now in th emiddle of a CLX-Insanity hybrid..I notice a slight increase in strength, but I still havent lost any inches..I was planning on starting P90x when I've finished this hybrid, but I'm getting really discouraged. I'm not seeing any results yet..I already upped my calories to 1200, which is a big deal fo rme, since I used to restrict my calories a lot..
I'm scared that the whole thing is useless, since my goal is to lose body fat.
What am I doing wrong? I work out every day, and try to stick to healthy foods as much as possible..


If you JUST upped your calories to 1200, that could be the issue. That is a minimum. Most people will tell you that is still REALLY low. My body is probably holding onto whatever you are putting in because you aren't eating enough. Food is fuel! You need to eat to lose.

Gina
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RE: Still no loss in inches
12/6/12 7:08 AM as a reply to LuckyCharm0.
Do you keep a diary of what you're eating? Maybe you're taking in too many carbs, or too much fat, or not enough protein, or something like that. I would suggest keeping a food journal to see exactly what's going in. If you have a smartphone, there is a wonderful app called "My Fitness Pal" that I use, and it's helped me keep my eating in check, which was a HUUUUUUUUGGGGGGGGGGE issue for me, and I've been able to drop 25 lbs and lose 4 inches off my waist.
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RE: Still no loss in inches
12/6/12 8:03 AM as a reply to LuckyCharm0.
But what I don't understand is how can my body hold on to everything I eat? If that was true, people wouldn't die of starvation right?

@jackjohnny, Yes I keep track of everything I eat, and it's high protein..but still..calories in vs. calories out, right?
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RE: Still no loss in inches
12/6/12 8:22 AM as a reply to LuckyCharm0.
We have been having this discussion on another thread. I have posted a link for you to go check out that thread....

http://www.teambeachbody.com/connect/message-boards/-/message_boards/message/233791433

Hope that helps!
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RE: Still no loss in inches
12/7/12 5:33 AM as a reply to DealDiehl.
I still say to up your calories and make sure you are hydrated. You did measure yourself before you started, right? What are you eating?

The reason you aren't starving is because you ARE feeding yourself. You may be getting in just enough to get by. Start tracking. If you are using 1200 calories as your guide then you need to be eating 1200. Say you workout and burn 600. That means your total intake should be 1800, which would NET you 1200. It may be trial and error but I would start there.
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RE: Still no loss in inches
12/7/12 6:52 PM as a reply to CoachGinaC.
You are not eating enough. Now that you are exercising harder and your body is already in starvation mode it is holding onto every calorie you put into it. You should be following the diet that comes with program to ensure that you are getting enough calories. I know it sounds counter-intuitive but I have actually gained weight because my body was under so much stress and I wasn't eating enough. I am know doing Turbofire, have started eating better and am the gained losing weight and hopefully a little more.
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RE: Still no loss in inches
12/7/12 6:52 PM as a reply to CoachGinaC.
You are not eating enough. Now that you are exercising harder and your body is already in starvation mode it is holding onto every calorie you put into it. You should be following the diet that comes with program to ensure that you are getting enough calories. I know it sounds counter-intuitive but I have actually gained weight because my body was under so much stress and I wasn't eating enough. I am know doing Turbofire, have started eating better and am the gained losing weight and hopefully a little more.
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RE: Still no loss in inches
12/7/12 6:54 PM as a reply to CoachGinaC.
You are not eating enough. Now that you are exercising harder and your body is already in starvation mode it is holding onto every calorie you put into it. You should be following the diet that comes with program to ensure that you are getting enough calories. I know it sounds counter-intuitive but I have actually gained weight because my body was under so much stress and I wasn't eating enough. I am know doing Turbofire, have started eating better and am the gained losing weight and hopefully a little more.
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RE: Still no loss in inches
12/7/12 6:54 PM as a reply to CoachGinaC.
You are not eating enough. Now that you are exercising harder and your body is already in starvation mode it is holding onto every calorie you put into it. You should be following the diet that comes with program to ensure that you are getting enough calories. I know it sounds counter-intuitive but I have actually gained weight because my body was under so much stress and I wasn't eating enough. I am know doing Turbofire, have started eating better and am the gained losing weight and hopefully a little more.
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RE: Still no loss in inches
12/7/12 6:54 PM as a reply to CoachGinaC.
You are not eating enough. Now that you are exercising harder and your body is already in starvation mode it is holding onto every calorie you put into it. You should be following the diet that comes with program to ensure that you are getting enough calories. I know it sounds counter-intuitive but I have actually gained weight because my body was under so much stress and I wasn't eating enough. I am know doing Turbofire, have started eating better and am the gained losing weight and hopefully a little more.
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RE: Still no loss in inches
12/7/12 8:59 PM as a reply to LuckyCharm0.
100% AGREE with everyone saying you are NOT eating ENOUGH!

1200 is the least amount of calories a woman should eat. That is the amount of calories your body needs if you slept ALL day! That means any extra activity and you need more, so every website, book, fitness instructor, etc. will tell you that you must eat more! And like Gina said.. if you work out and burn 600 calories, you have to eat those 600 calories or your body will hold onto everything you put in and you will not see any results! ..... Because that would leave you with 600 calories for the day (which is definitely not enough!) If you ask any of the trainers, they will tell you the same thing.

Using myfitnesspal to track your food and exercise is a great tool, and will help you to achieve the results that you want. Do some research of your own and have a really good look at it!

Also, already suggested is following the nutrition guide that comes with the program and tailor it to you. You can calculate how many calories you need without any exercise. Then it will tell you how many calories you should be consuming if you are working out 6 days a week, like most of the programs have you doing.

Even though that may seem like a lot for you, you really need the proper nutrition in order for your body to gain muscle, burn fat, and ultimately transform.

Sherrie
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RE: Still no loss in inches
12/8/12 9:41 AM as a reply to CoachGinaC.
CoachGinaC:
I still say to up your calories and make sure you are hydrated. You did measure yourself before you started, right? What are you eating?

The reason you aren't starving is because you ARE feeding yourself. You may be getting in just enough to get by. Start tracking. If you are using 1200 calories as your guide then you need to be eating 1200. Say you workout and burn 600. That means your total intake should be 1800, which would NET you 1200. It may be trial and error but I would start
there.


Yeap good ole trail and error. I don't follow the logic of adding back what you burn from exercise. When I go on a losing phase I don't worry about calories burned and base everything off my BMR numbers.

Our intake whether goal is to lose, maintain, gain should be based on what calories cause those to happen and not by any formula. Formulas are good as a starting basis but then we need to tweak based on actual results. Results are a much better guide.
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RE: Still no loss in inches
12/8/12 12:17 PM as a reply to LuckyCharm0.
LuckyCharm0:
But what I don't understand is how can my body hold on to everything I eat? If that was true, people wouldn't die of starvation right?

@jackjohnny, Yes I keep track of everything I eat, and it's high protein..but still..calories in vs. calories out, right?


Things get a bit more complicated when you are already at a lower weight and body fat and are trying to drop the last 5-10 lbs but it still holds that you need a deficit of calories to lose and a surplus to gain.

Yes it is still calories in vs. calories out at the end. The issue with telling people that they are in starvation mode and body holding on or storing the not the correct picture. As long as the body is in a deficit it will continue to burn fat or muscle or both until you die. Body will lower metabolism after long term of reduced calories but again if even after doing so it will still continue to burn fat or muscle or both until you die.

Most of us don't have a real understanding of Starvation Mode and simply repeat what we have heard or been told. Anyone interested in learning about SM should Google Minnesota Starvation Study.

The whole 1200 for women and 1500 for men as being lowest you can go is not again 100% true but more from a safety of getting all the macros and micros you need. As long as your body gets it's BMR in calories it can use other methods to compensate like:

1. Slower metabolism
2. Making you more fatigued so you move less thus burning less overall
3. Make body more efficient at doing same work with less calories
4. Increasing hunger sensation so you snack etc
5. Breakdown muscle tissue

Here is my latest cutting/diet phase and you will see that for a guy my calories to lose are way under what most would tell me to do but guess what I lose and cause I do weights I am able to maintain or halt muscle lose to a minimal. We can never lose 100% fat or gain 100% muscle. You can see that I cycle my calories from over 2000 to under 1000. Most here would tell me I am in Starvation Mode yet I am losing at 1 plus a week which is withing my goal. But if you look closer there are times I lose over 2 lbs but regain some back. Reason for the ups and downs is simply due to water and glycogen fluctuations and not storing anything. I do weights 4 hours a week and zero cardio. This works for me and not saying it works for anyone else and why there is trail and error to figure out what works for you.

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RE: Still no loss in inches
12/8/12 1:19 PM as a reply to LuckyCharm0.
Thanks everyone for their input.
JCFitCoach, thanks for clearing it up a bit for me..I haven't seen anyone yet applying your strategy before, it's quite interesting!
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RE: Still no loss in inches
12/8/12 1:56 PM as a reply to LuckyCharm0.
LuckyCharm0:
Thanks everyone for their input.
JCFitCoach, thanks for clearing it up a bit for me..I haven't seen anyone yet applying your strategy before, it's quite interesting!


No problem. I believe here in the forum the call it the Zig-Zag calorie approach. Basically you cycle calories ( you can also cycle carbs) and do such that at end of 7 days you have created a deficit. Your deficits don't have to be everyday. This works best when you are under 20% body fat for men and probably 25% for women. There are many ways of achieving weight loss and we just have to find what works for us. You can get all caught up on calories or what others are doing but find what works for you and not worry about what others think.

I have to eat under BMR to really lose without doing extreme amounts of exercise which has been shown to also lower metabolism instead of increasing.

The reason I believe some people need to increase calories is because they are exercising too much and not cause they are in starvation mode and body storing fat. This is why we say diet is 70-80% of equation with 20-30% being exercise but most do the opposite, 70-80% exercise and 20-30% diet. What you end up is very frustrated, not losing and losing more muscle than fat.
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