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Hello everyone, I am a newbie-ish! I'm 37 year old female, 5ft4" weights is 56.5kg and I am having real trouble getting to grips with why I am not losing any fat/weight at all despite sticking to all the rules and lifting weights with a trainer twice a week. I am so disheartened. My aim is to get leaned down and lose the fat but the belly fat is still here and no sign of shifting. Any advice would be appreciated as so far I'm thinking of going back to cutting calories and working out hard to deplete and then hopefully lose fat!Thank you
Diet before this? Only twenty days in? Its not something you'll see over night while yes you should see something but nothing drastically quick. Do clothes fit better? Progress photos? What are you eating? Are they simple to the point choices or are you adding unnecessary snacks or treats?
on top of what tex asked one thing is CNS is not one of those quick fix fat loss type diets. At first you are basically trying to repair all the damage done by chronic high carb consumption and issues caused by doing heavy caloric restriction. You should lose a bit of weight during the prep phase but most will be glycogen and water. Also belly fat is generally the hardest to get rid of and the last to go for a good portion of people.. have you done the very low calorie thing before for a good while? another possibility is you have some metabolic issues or some thyroid issues but a doctor would need to get some blood work done to to see if that is a problem for you.Also 20 days is really nothing.. for good majority of people it takes years to build up a good amount of fat.. to expect fat to burn off in matter of days is a bit unrealistic.. body is also much more willing to catabolize muscle tissue which is what happens when you go into a heavy calorie restricted diet.
Measurements and how clothes fit <
______________________________CNS'ing right now. My blog: http://stratnat.blogspot.comAs an example, I've been fat since my early years, 15+ years ago, I don't expect in 15 days all that fat to burn off. It will take time, but as the end result you'll look and feel so much better by being consistent and sticking to it.
A couple things:1. You aren't really overweight or anything. I'm guessing you are looking to get really lean and that takes a lot of time.2. If you just started lifting weights, you are going to gain some muscle mass. So you may be recomping at the same weight.3. Stay on the diet for another three weeks. Take some measurements and photos in addition to weigh ins.
Thank you everyone for your comments and advice.I am quite an active person but had to take about 12 weeks off as a combination of a nasty tummy bug infection and then boredom which led to eating plus there was christmas indulgence! I haven't taken years to accumulate the fat, about 12 weeks of being bad with my diet and exercise.I have trained hard while being on a calorie restricted diet so I agree I may have messed up my metabolism. I've been to the doctor to have blood tests for thyroid levels too but results will take a while yet.I agree I don't have a lot to lose but I do want to seriously lean up and want advice on how to achieve this if possible. I started the prep days on jan 4th and didn't snack much at all, just clean meals with daily meals pretty much as described by kiefer in carb back loading for the prep phase.I am not able to train in the evening as I don't have anyone to watch my daughter so I train at 6 am 3 times a week doing lots of free weights with my trainer on two days and hiit. When I train on my own I use hiit.My daily diet is pretty much as below:7.30 lemon and warm water8 coffee with whipping cream or mct oilaround 11.30/12 scrambled eggs with butter and grilled bacon (fat removed)2pm mackerel/chicken breast with brocolli 4pm a couple of mini baby bell cheddar cheese or coffee with heavy cream 7pm evening meal of fillet steak/fish/chicken and greens9pm almond milk with cocoa and Sucralose. I also take a multiple vit and omega 3 fish oil capsules daily. I'm hardly ever hungry and have either lots of energy or very tired - could be the tough workouts though.Thoughts? Thank you!
Thank you everyone for your comments and advice.I am quite an active person but had to take about 12 weeks off as a combination of a nasty tummy bug infection and then boredom which led to eating plus there was christmas indulgence! I haven't taken years to accumulate the fat, about 12 weeks of being bad with my diet and exercise.I have trained hard while being on a calorie restricted diet so I agree I may have messed up my metabolism. I've been to the doctor to have blood tests for thyroid levels too but results will take a while yet.I agree I don't have a lot to lose but I do want to seriously lean up and want advice on how to achieve this if possible. I started the prep days on jan 4th and didn't snack much at all, just clean meals with daily meals pretty much as described by kiefer in carb back loading for the prep phase.I am not able to train in the evening as I don't have anyone to watch my daughter so I train at 6 am 3 times a week doing lots of free weights with my trainer on two days and hiit. When I train on my own I use hiit.My daily diet is pretty much as below:7.30 lemon and warm water8 coffee with whipping cream or mct oilaround 11.30/12 scrambled eggs with butter and grilled bacon (fat removed)2pm mackerel/chicken breast with brocolli 4pm a couple of mini baby bell cheddar cheese or coffee with heavy cream 7pm evening meal of fillet steak/fish/chicken and greens9pm almond milk with cocoa and Sucralose. I also take a multiple vit and omega 3 fish oil capsules daily. I'm hardly ever hungry and have either lots of energy or very tired - could be the tough workouts though.Thoughts? Thank you!
Your diet isn't too bad, but you could make some better food choices. For instance get rid of chicken breast and broccoli and the cocoa almond milk. Eat fatty cuts of meat, eggs, and veggies sautéed in butter. You want most of your calories from fat. If you want specific macro recommendations, try 100 g of protein and 100 g of fat per day. Keep carbs to minimum. As I said before, you are already pretty lean. Getting leaner is going to take more than 20 days and your diet has to be really tight.
Thanks ibobland08! I will miss my almond cocoa! I don't really like fatty meat so I'll try and up the oily fish and oils .
Dk,The problem with CN is that it claims you don't have to count calories, but after having been on it for two years I have found that yes, indeed, you must count calories. You'd be surprised how even if you stick to all "approved" food items, not going overboard on the carb night, etc., you can easily eat maintenance or slightly above maintenance calories.....resulting in zero fat loss. I didn't begin to lose fat until finally "going against the CN grain" and began counting calories (and making any adjustments accordingly).
Dk,The problem with CN is that it claims you don't have to count calories, but after having been on it for two years I have found that yes, indeed, you must count calories. You'd be surprised how even if you stick to all "approved" food items, not going overboard on the carb night, etc., you can easily eat maintenance or slightly above maintenance calories.....resulting in zero fat loss. I didn't begin to lose fat until finally "going against the CN grain" and began counting calories (and making any adjustments accordingly).
you don't need to count.. some people find it helpful but what is more helpful is understanding what foods effect your body in what way and what problems ie stress, metabolic or thyroid issues, ect ect you may be having that preventing fat loss.. according to calculators i'm eating 200+ calories under my TDEE and putting on weight.. i found if a good portion of my food comes from carbs it doesn't matter how much I eat i will not put on much weight at all. If the majority is from fats I'm able to gain weight. Caloric calculators do not take things like this into effect.
Sano,I highly disagree. And I didn't use recommended caloric intakes. I simply picked an amount and adjusted up or down based on my measurements (weight, calipers, and measuring tape). I went from not losing an ounce for months on end when not counting calories (even though adhering to all CN food selection rules), to suddenly dropping body fat when finally tracking calories. The numbers don't lie. Calorie counting was the key for me, and more than likely one of the main reasons D Fit isn't budging.
Sano,I highly disagree. And I didn't use recommended caloric intakes. I simply picked an amount and adjusted up or down based on my measurements (weight, calipers, and measuring tape). I went from not losing an ounce for months on end when not counting calories (even though adhering to all CN food selection rules), to suddenly dropping body fat when finally tracking calories. The numbers don't lie. Calorie counting was the key for me, and more than likely one of the main reasons D Fit isn't budging.
i know calorie counting works for some people but the issue is everyone is very different. You said yourself you didn't use recommended intakes so you aren't using the calculators so in a sense you really have no real reason to count aside to get an initial basic range, you found a good food level that works for you but you should have a decent idea of what you are eating everyday and and how much food it takes to satisfy you on top of fitting in with your goals. You then can play with adding or taking away a bit of food here and there or various forms of nutrient timing but really no need to track it every day unless you really have issues keeping a basic idea of what you eat everyday. Also to add like my example above if I went by calories i'd never get a consistent # because 1k calories in carbs effects me very differently than 1k calories in fat. This is one reason kiefer recommends macro tracking and not calorie tracking as it takes more into account how foods actually effect you.
Sano,I highly disagree. And I didn't use recommended caloric intakes. I simply picked an amount and adjusted up or down based on my measurements (weight, calipers, and measuring tape). I went from not losing an ounce for months on end when not counting calories (even though adhering to all CN food selection rules), to suddenly dropping body fat when finally tracking calories. The numbers don't lie. Calorie counting was the key for me, and more than likely one of the main reasons D Fit isn't budging.
No the key was you were over eating. All calorie counting did was expose this problem. You don't have to count calories to reduce your food intake. I want to clarify that counting calories fine if you like, but it really is unnecessary.
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