MReese93- Журнал, 18 апр 22

if the scale hasn't gone down then you're still eating to much. muscle grows in grams. not in pounds. remember that. 

All_Pain_No_Gainz, I had NO IDEA! Thank you for sharing that with me!  

What pain said, however you have two ways to further that deficit. Either eat lesser or add in cardio  

I do 35-40 minutes of HIIT 4x a week and a 3 mile walk on Saturdays. Should I do more? 

Your choice, but i would try to keep calories as high as possible. That's already a good bit of cardio your doing, so you may just have to dump 250cals and see how you do from there . 

Also try throwing in a few random 10min walks a day after a couple of your meals. Even if it's just back and forth your hall way in your house or in a circle around your kitchen table. That would be 20min extra a day. 

If you are not losing then the calories are too high. Cut 200 a day and see if that makes any difference. The only way to lose weight is to eat less than you burn it took me 18 months to gain 3 pounds of muscle so I doubt you have swapped much muscle - more likely inflammation from overtraining 

I think I will try to reduce my calories by 250 for now. Give that a week or so. I think part of last weeks weight not moving was due to drinking and over eating while out of town, I didn't track any of my intake and didn't get my 3 miles in. I appreciate the advice. :) 

What works for me is a 20 hour fast two times a week. Im older than you, so you might have success with one day fast. 

DO NOT LOWER YOUR CALORIES!! Get your measurements. You are lifting weights. You need calories. 1500 calorie deficit- what does that mean? Every week? How many calories are you eating a day?  

I am EATING 1500 calories every day.  

I am 5'5, I have been losing a little over a pound a week up until the last two weeks.  

1300 a day and no drinking and overeating should make a difference. 

It is physically impossible for women to gain more than 1.5 lbs of muscle in a month. So if the scale remains locked each month, you may have gained UP TO 1.5 pounds of muscle and lost 1.5 pounds of fat. That's pretty slow, if your ultimate goal is to lose fat. Personally I find combining aerobic activities with strength training gets me to my goal body fastest. 

I just saw your activity level, and it's good. Possibly you're consuming more than you log (weigh and measure everything). Otherwise I would drop the calories. 

1500 cals and that much exercise doesn’t sound unreasonable at all. Are you measuring yourself? If your body composition is changing then that’s a better indication than weight.  

Clearly I do not know how to read.  

I cannot imagine that you need to lower your intake if you are weighing and measuring accurately. Sounds like your little splurge may have thrown you off a bit. If you stay on plan at 1500 calories, the weight will come off. 

I agree Shirfleur1, I am pretty sure that's what it is. I feel like I am failing all the time but when I look back at how far I have come in just two months... I realize Im probably just being too hard on myself.  

You're doing great Reese; keep up the good work.