“My weight isn’t going down despite I eating less calories and strength training”

​I have a client that was originally disappointed that there was no real change in her weight despite all her work focussed on what she was eating, and strength training at least three times per week.
 
How often has this occurred? Why might this be the case?
 
There are usually 2 main reasons for this occurring:

1. You are eating more calories than you thought
2. You are losing fat, but you are gaining muscle mass

 
In order to determine what is actually happening it is best to track the calories on a daily basis, and to measure weight and have a breakdown of body fat and muscle mass (this doesn’t have to be done on a daily basis).
 
The client tracked her calories for a period of time. That showed that in general she was eating the right amount of calories for weight loss.
We measured her weight, body fat and muscle mass over 8 weeks - see graph below for actual results. That confirmed that her weight didn’t change, but her body fat % went steadily down from 36.1%  to 32.5%, whereas her muscle mass went up from 43.9Kg to 46.4Kg.
This proved that indeed she was losing body fat, while getting stronger. The best thing was that she felt much better, and people complimented her appearance!

​Key takeaways:

• If you want to lose weight you need to be in a calorie deficit
• Strength training helps you lose weight and to tone
• Monitor the right things
• Trust the process
• It takes time!
• You will feel much better!!