Lifting in calorie deficit but not losing inches or weight

[SisterAgatha]

It’s only been 3 weeks but I am a fast gainer/loser.

old routine:
Deficit calories (-400 per day)
3km run 3x a week

Usual routine:
maintenance calories (and I’m not hot on this)
healthy lifestyle
stopped running in November after knee injury which has prompted 7lbs weight gain
noticeable loss in tone of arms and hips

new routine:
deficit calories (-400 per day)
back to running 3km 3x per week but treadmill to allow for injury
weight training 3x per week, been able to increase already as am naturally strong

And this is my question:

scales haven’t moved, inches haven’t moved, I can feel I’ve gained muscle.

is this how it works and do I just keep going? The goal is just to be slimmer. Should I change anything?

By slimmer I mean smaller clothes sizes, and fat loss, more definition.

Sorry to go on. The irritating thing is that had I not been lifting weights, I KNOW I would have lost 4lbs by now. I previously weighed 16 stone and lost 5, kept off for 3 years, so I am very good at losing/maintaining usually.

I only really started the weights as the machines were there next to the treadmill haha

When I started weight training after a long period of not doing it I didn't lose any weight for the first few weeks. Sometimes weight gain can be caused by inflammation of the muscle fibres as they've not been used to being worked in that way for quite some time. Just stick with it and be patient.

If you're truly in a deficit you will see change eventually. Take before and after pics too. My weight remains pretty constant as does my body measurements but I can see in photos I have more definition in some areas.

Also, if you're using creatine that can cause weight gain at first.

Thanks for your answer. ah yes I did consider inflammation but by week 3 would it still be the same? I did take pics and have my 3 months inches going back to 2020 and I am roughly about the same as ever, haha. My slimmest was last year when I was running for a charity challenge.

I considered just running again until I am at a lower weight and then starting the weights if that is going to be the weight I end up sticking at, but the lure of the machines was too strong. Im also measuring my fat percentage.

I suppose I have to commit a little longer. If I don’t see fat loss, I’ll stick to cardio and classes and then incorporate weights when I’m down to 10.5 stone.

It is well worth considering reverse dieting so eat more to build muscle as muscle burns more calories at rest, also increase your daily steps/NEAT. I find it v helpful to track my fat intake as I always gain weight when I go over c55g fat a day (I am 5.6). Measure your naturally slimmest parts. Also try and ignore the scales and go by how you actually look and feel - are you stronger? Do you feel bloated? Are you tracking?

I've done maintenance calories for a bit then a 100 cal drop and seems to be good but I have to be consistent, also a fast gainer loser here and I think consistency is key for us. However you have to allow times during the hormonal cycle where you eat intuitively too but consistent 90% of the time will see results. It is what you do daily that counts and adds up to the long term.

I've been in a calorie deficit for almost 3 months now and I've lost 1.5 stone, I weigh myself every day and I noticed that after I lift weights I put on 4 lbs for 2 days afterwards. I don't lift all the time so it drops off again after that so it's inflammation / water weight. Creatine also makes you hold water so that won't help but it isn't true weight you're holding either so it will eventually drop off. Well done OP!

Very interesting about the inflammation, I really hadn’t considered that too much as i didn’t get it as much when I was just running. It could be that!

I am so massively consistent with eating so I know for sure I am in deficit. I don’t eat sugar or refined carbs either. Going by how I look and feel - this is where I was disappointed. I feel “slim” very quickly when I’m in a good routine and can actually feel the turn around happen, in my waist and arms especially. I felt it go about two days ago and thought ooh this is a loss for sure as when I fold my arms I felt smaller. But then the scales and inches were the same! Haha! So perhaps fat % and pictures are the way to go too.

I’ll give it a little longer; I’m no quitter - but should I keep increasing the weights?

Yes to increasing weights. In the beginning I went nuts and was adding whatever I could handle. Recovery was exhausting as I was very tired and I couldn't stop eating 🤣 I've now recalculated and am adding 5% each time to the overall volume, so that might be extra reps, or going up a weight but reducing the reps if needed. It feels a little more sustainable as I can do more. But it's also fun sometimes to push on a particular exercise.

Keep going with the weights. Building muscle will increase the amount of calories you burn just existing. You'll also burn a load of calories doing it.

If you're feeling good and slimmer but the scales make you feel like you aren't progressing then stop weighing yourself. You're doing great and feeling better so don't let a number on a scale bring you down.

As someone has said above, women also need to allow for weight fluctuations for to our menstrual cycle.

Give it more time. Change doesn't happen overnight.

water retention before period can easily mean 2 pounds fluctuation.

I put on up to 11lbs before my period and during ovulation😂 it falls off immediately after so it definitely is water weight.

Yes to increasing your weights. Stop weighing yourself and start measuring yourself for a more accurate measurement of your changing body composition (less fat, more muscle). Switch one of your treadmill runs for HIIT or boxing. Eat 1 gram of protein per pound of body weight.

Ok so yes to more protein but erm… I’ll make a promise to myself try to stop weighing. This is something I do need to work on a lot!

right so I have a plan, I’ll keep the running (love it) but maybe swap it out for another cardio class. Increase protein as I can do that and stay in deficit. I’ll keep increasing but in a measured way. And I’ll keep tracking inches and fat % as I 💯 need a measurable target.

thanks all 🙂

Just an update, 2lbs finally came off! So I guess it’s there; it’s just coming off slower than I’m used to.

thanks for all the advice again!

Great news. Slowly slowly wins the race.

@SisterAgatha i would cut down on the running if you want to increase muscle mass and also is it weight you want to lose or body fat? Not sure from your post! Are you having suitable rest days are you doing weights and the n running on the same days?