Female, 38, 5’7”, 170 lbs. GW:150
I’m trying to lose fat while maintaining muscle mass. I wasn’t working out regularly or monitoring calories for about 4 months and have been back to the gym for about a month now, and know it’s possible when untrained to gain a small amount of muscle while cutting calories. I’m lifting heavy and interspersing HIIT training two days a week as well as doing steady state cardio the other days.
This past week, I buckled down on diet and am eating 1,330 cals/day and about 115 g of protein. I usually do a protein shake in the morning and eat a lot of veggies, fiber, & lean proteins. Right before covid began, I reached my goal weight of 150 on 1,500 cals/day and I was adding exercise calories to my diet, but now, I can’t lose at 1,500 (I tried for three months and didn’t lose a lb) and I currently don’t even add exercise cals back to my diet. I thought maybe there was an issue with my metabolism so had my RMR tested in a lab and it came back as 1,482. My TDEE if sedentary is around 1,700, 1,900 if moderately active which describes me, so 1330 cals should do the trick, but now that I’m not seeing weight loss a week in and because I tried for three months before and saw no change, I’m feeling worried that I’m doing something wrong. My measurements have also not changed and clothing fits exactly the same.
I read endlessly about fitness, look at scientific studies, etc., but it feels like there is an endless stream of info and I must admit that after years of being on this journey I’m still confused about what I should be doing because despite doing what is best according to all the data I’ve compiled, my body seems to not want to comply. Anyone else in this boat? Is there anything that helped you? I’m so tired and discouraged and tired of being overweight
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