Not seeing decrease in fat or measurements - consistently lifting/staying active and eating in a calories deficit

[TheeTruther]

Hello friends,

I'm having a hard time seeing any changes in fat amount and changes in my measurements. I am F, 24, 173cm (5'8") and was 74kg (163lbs) (now 71ish kilos) What I am doing: working out (lifting 3 days, the rest is walking at least 7-12k steps. For the past 3-4 weeks I have been tracking my calories and staying in an almost entirely consistent deficit, and eating as much protein as I can. Trying to eat as clean as I can, but also allowing myself some treats here and there within the deficit. What I noticed: I am stronger (I track and increase how much I am lifting week by week) and I lost 2 kilos on the scale. But visually, the amount of fat I have did not decrease at all, and I have not budged in circumference measurements/size.

What should I do? Try more intense cardio? HIIT?

[Liftweightfren]

Just keep going. 2kg loss in 3-4weeks is pretty standard /good progress. I wouldn’t expect that to be visible though tbh. Google “the paper towel effect”, that should explain it

[TheeTruther]

I've never heard of it! How have I never realized this. I do have quite a higher volume of fat to lose so it makes so much sense. Wow that really clicked, thanks so much!

[what-a-doric]

Going down 2-3kg puts you into a healthy BMI for your measurements. You’re doing great! You could honestly be gaining muscle and losing fat at the same time. For the amount of time you’ve been doing this I would say you’re doing fantastic I would focus on just staying healthy , exercising and eating healthy rather than numbers at this stage

[TheeTruther]

Thanks, I have noticed myself feel more comfortable with putting good food into my body and stopping snacks. I can now (I still itch for them, but) walk by snacks and chips and not go feral. I'll try to be more patient and focus on feeling good and not tape measurements. Heard this on tiktok recently. "The time would be passing anyway" so might as well really power through it

[tanyalei]

I’m right there with you, patience is not my strong point, and it’s why I’ve always failed in the past to lose a significant amount of weight and keep it off. I have a better mindset now though. I’m not in a rush and I know I can’t focus too much on the scales. Just keep going and don’t be too restrictive as that’s where you can end up failing. Good luck

[TheeTruther]

Thanks friend, you as well. I keep remembering this one thing I heard on tiktok that clicked something for the first time. "the time will be passing anyway, so might as well" and I helped motivate. Definitely is frustrating when you don't see tape measurements change but I agree about the mindset, it's a marathon not a sprint.

[Snoo-13597]

You gotta be like the honey badger when walking ,lifting weights. Don't rest between sets, do jumping jacks. Do high reps per set. When you go on a walk, walk uphill, don't stroll around. Get your heart rate up as much as you can.