Weight Gain/Loss only in Lean

[goaldigger]

So I don't know if anyone else has run into this and I have been going through the forums trying to find more information. 

I am seeing minor adjustments in my weight but most of the weight gained/lost is in Lean Mass, not in Body Fat. The Fat % stays about the same while the Lean Mass increases/decreases slightly. So the question is for those of you who have been successful in cutting down Body Fat or for those of you who struggled with this - what got you out of it? Was it just time or was it something you adjusted?

Little more about me. I'm a runner, I try to run 6ish times a week. I have a real problem with sweets but have cut down substantially. I try to keep my calorie deficit around 1,000 and have been ok with keeping that pretty consistently. I know there is probably something more I need to be doing and am just not sure what it is. 

Thanks!

[Syianna]

I'm not a dietitian or anything, but I think you're cutting your calories too much. If you go too drastic, your body will begin to slow the metabolism down because it thinks you don't have as many resources availlable. I think if you make your deficit less drastic, that might help.

Also, you say you run a lot--do you weight lift at all? Lifting can make sure you're not losing muscle with your exercises and have more muscles means that you burn more calories just for existing than those with less muscle.

Finally, even if the scale hasn't moved a lot, have you noticed that your clothes are fitting better at all? It may be that your calculations (and I'm not sure how you have discovered you've lost more lean than fat) are incorrect and you in fact have been losing fat. Ultimately, the best way to tell if you've dropped body fat % is to check with calipers.

Good luck!!

[Heybales]

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@goaldigger wrote:

So I don't know if anyone else has run into this and I have been going through the forums trying to find more information. 

I am seeing minor adjustments in my weight but most of the weight gained/lost is in Lean Mass, not in Body Fat. The Fat % stays about the same while the Lean Mass increases/decreases slightly. So the question is for those of you who have been successful in cutting down Body Fat or for those of you who struggled with this - what got you out of it? Was it just time or was it something you adjusted?

Little more about me. I'm a runner, I try to run 6ish times a week. I have a real problem with sweets but have cut down substantially. I try to keep my calorie deficit around 1,000 and have been ok with keeping that pretty consistently. I know there is probably something more I need to be doing and am just not sure what it is. 

Thanks!

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First, keep in mind the BIA type scale is only going to be about 5% accurate and consistent, and that's if you do a great job presenting an equaling hydrated body to it.

Second, keep in mind your selected exercise of running improves the body by trying to store more carbs in the muscles - those store with water.

Third, LBM is everything but fat, which includes water weight.

Fourth, an aggressive deficit which you are attempting drops carb stores greatly, which of course body is fighting because it needs it. I'm betting if you go over calorie goal, but still in a deficit, eating more carbs, you gain fast water weight.

Fifth, an aggressive diet with only cardio will have muscle, a part of LBM, also disappear.

So while you are losing weight in general, the BF% staying the same means you are losing some fat weight there, but more weight as LBM is lost - both muscle mass and carb storage. I doubt with running your blood volume has decrease, that should have increased too.

For you to have the most success ONLY burning fat, you need to give the body enough calories so that workouts can be really useful and transforming, causing the body to spend energy repairing.

Running will get you there for a little bit, but after a while, it's about endurance and storing more carbs, not getting stronger.