How can I achieve this ?

[Savedbythegym]

Posted in weight loss but didn't get any response so hoping I will here,
Been going to the gym for a month now my body has changed shape but I still weigh the same on the scales I've over 3 stone to lose how can I achieve this as well as going to the gym ?

Honestly I had the same and then lost weight by eating less. I ate balanced meals cooked from scratch but too much, especially the carb aspect. So I reduced carbs a fair bit and been mindful of portion size / cakes/ snacks etc and it's helped.
My body seems the same shape though ! I'm enjoying being way fitter with all the exercise I'm doing.

Bear in mind that as fat turns to muscle, it will weight more. Have you taken measurements? Are you happy with how your shape is changing? DO you feel fitter? Sounds like you're making progress!

Muscle is denser than fat so lots of fat weights the same as a little muscle. If you are changing shape then you're losing fat and gaining muscle. I think it's 6 weeks of exercise before you start to plateau the muscle gain, but will continue to lose fat. Stop weighing yourself and start measuring.

I put on a stone during lock down and have just started back at the gym. I've taken the batteries out of my scales cos it's so disheartening even though I know why. I go by my clothes fitting better.

Fat can't turn to muscle.

You can lose fat and gain muscle.

You won't lose much weight just by exercising unless you reduce your calorific intake.

Have you cut down food wise?

Weight loss is 80% food, 20% exercise.

Unless you're running a 10k several times a week you won't lose on exercise alone without changing your diet.

I'd say don't put too much thought into the scales.

I dieted first, lost 4 stones. Then I started going to the gym (weights and BodyPump). Gained half a stone and dropped a dress size 🤷🏻‍♀️

Use tape measure instead

Food. Diet is most of weight loss.

You need to eat less. You can't outrun your fork.

@GreenFingersWouldBeHandy

Bear in mind that as fat turns to muscle, it will weight more. Have you taken measurements? Are you happy with how your shape is changing? DO you feel fitter? Sounds like you're making progress!

Such nonsense.

Fat doesn't turn to muscle.

Muscle doesn't weigh more than fat.

@GreenFingersWouldBeHandy

Bear in mind that as fat turns to muscle, it will weight more. Have you taken measurements? Are you happy with how your shape is changing? DO you feel fitter? Sounds like you're making progress!

Fat doesn't turn to muscle...

Track everything using something like MyFitnessPal. You will be amazed at what you eat, once you know that you can change it.

Is this a joke? Everyone knows food is 80% of weight loss

Muscle definately does weigh more than fat - but it takes a lot of resistance exercises/time to have enough muscle to make the difference. People kid themselves a little, or a lot! Fat cannot change to muscle. You have to lose the fat.

Muscle does not weigh more than fat - nothing weighs more than anything else - 1kg of feathers will weigh more than 500g of rocks - weight is just a measurement.

Muscle is more dense so if you have the same volume of muscle and fat, the muscle will weigh more but they will take up the same amount of space.

Fat doesn’t ‘turn into muscle’ either.

If you exercise you will build muscle which will increase your weight. If you lose any fat then your that could offset the gain in muscle.

Weight loss is much more about diet than exercise. You can’t outrun a bad diet. But the exercise is a healthy and worthwhile thing in and of itself.

Scales are your enemy. You realise you can drop 2 or 3 dress sizes and weigh the same, don't you (speaking from experience)?
As other posters have said, measure and take quarter turn pictures in the same tight clothes every 2 weeks. 6-8 weeks you will start noticing the changes but after other people notice.
Keep at it.
A few tips:
Cook food from scratch so you know what's in it.
Eat for what you are GOING to do, not for what you've done.
Keep carbs low.
Eat complex carbs at least an hour before a hard weight session or more simple carbs only straight after.
At all other times, keep your carbs mainly fibrous.
No complex carbs after 5pm.
Eat carbs with protein only and NO fat.
Eat fat only with protein.
Do not eat carbs and fat together it will slow your progress.
Don't eat 4 hours before bed.
Implement intermittent fasting. 16 hours is a good way to start: no food 4 hours before bed, sleep 8 hours, no food for 4 hours after waking. Try this just 2 x week to start.
Drink 1tbs warm apple cider vinegar in water before bed and teeth brushing. This will lower your blood sugar when you wake up. This is also fantastic for diabetics.
Lift heavy. It doesn't matter how heavy you lift you will never look like a man without drugs.
Have a 2 hour slot, ONCE a week where you can eat ANYTHING you want. I mean anything! This is good to do if you have a hard session planned.

Be patient, be consistent, be disciplined.
#excomptitor
#gymlife
#strongwomen.

It’s mainly food. The gym is still great though as you’ll be getting fitter but it won’t help you lose weight if you’re still eating badly.