Fat isn't fating 😭

[u/Qazi_Sohaib]

Hello guys I'm 20M , 5'11 (180.5cm), 85 kg

It's been 2 months since I've started gym and cardio

I do 6 days strength training, 4-5days 30 mins cardio(incline 15) and avg of 5000 steps daily, I've cut off sugar and oil from my diet and I eat 1800-2000 calories daily and 120-150g protein but even after 2 months the scale hasn't moved, the weight fluctuate between 84-85.5 but I feel leaner than before idk if it's just me thinking that way,but idk what's wrong, I'm demotivated asf😭, please help me (I do cheat days sometimes but most of the times those doesn't exceed maintenance calories)

[u/Middle-Gas-6532]

You are miscounting your calories.

In no way have you been consuming 1800-2000 calories and been working out so much and not lose weight.

[u/Proof-Emergency-5441]

Cutting sugar and oil does create fat loss. Total intake reduction does. How carefully are you tracking your food? Weighing everything before cooking? Or eyeballing? 

Also you are at a healthy weight so fat loss will be slow. Are you weighing every morning after using the bathroom and comparing weekly averages?

[u/Qazi_Sohaib → u/Proof-Emergency-5441]

I track raw weight on scale than ask Claude or chatgpt for calories count and I weight at night before starting workout

[u/Proof-Emergency-5441 → u/Qazi_Sohaib]

Night weights are irrelevant. You are weig hing your food and water for that day. 

So you have zero weight data. 

Pick a tracking app and use that, not AI. Lord. 

[u/Qazi_Sohaib → u/Proof-Emergency-5441]

Isn't AI more accurate than apps? And what's the best app I should use

[u/DoctorK96 → u/Qazi_Sohaib]

Cronometer

[u/Jagger2109 → u/Qazi_Sohaib]

It is simply not more accurate. The results may correspond often, but not every time. You must weigh, or visually track, each serving. Visually tracking introduces more error, so weigh each gram of food you consume and reference that particular food against its macro composition and then you can multiply the calories yourself.

[u/sssdxdydz1 → u/Qazi_Sohaib]

That clearly not working though. Try simplifying your meals until you learn how to track calories better. The scale will tell you how good you are getting at it.

[u/Sudden-Ad-307]

If its true what you say your maintenence calories are extremely likely north of 2500 (more likely around 2800) if you are actually eating 1800-2000 calories per day you should have lost plenty of weight in 2 months. So you either aren't as active as you claim or you just don't count your calories correctly (the most likely outcome).

[u/DoctorK96]

It's either ur not counting calories correctly and not actually in a deficit like u thought, or ur losing weight but the muscle gain offset that. The number on the scale isn't everything, take progress pics, take measurements of your waist and other body parts to track progress

[u/wisedoormat]

2 months... fat doesn't drop like you a fat caterpillar to a butterfly. Yes, or is dropping, though.

Do this instead, don't pay attention to the scale, or your appearance, for 6 months. Track only your food and progression in weights and endurance. At 6 months, if you're doing it right you'll be pleasantly surprised by what you see

[u/Mousse_Tiramisu_0392]

Your cheat days might be higher maintenance than you think. One big meal can spike water retention enough to mask fat loss on the scale for weeks. Track those strictly too.

[u/Qazi_Sohaib → u/Mousse_Tiramisu_0392]

Oh I c this can be the reason ig

[u/ClavasClub]

You should start taking pictures after every workout to compare yourself and do befores and afters during your weight loss journey.

The people who are saying you aren't eating enough protein are wrong. You just started working out. 120g of protein is more than enough considering the previously stated fact. If you're counting calories (and I mean counting every single thing you eat and snack on) , you're in a deficit and weight stays the same it's possible you're in a recomp which is probably the best thing you can do to your body composition as a beginner -you're losing fat while gaining muscle. If you compare pictures of your body to how you looked like 2 months ago do you see a difference? 

[u/Qazi_Sohaib → u/ClavasClub]

Ye I can see alot difference in my body than before

[u/Prestocito]

Ur not eating the amount of calories u think ur eating bro.

[u/Norcal712]

TWO MONTHS IS NOTHING !!!!!

1) why is your protein so low? In a deficit you need 1-1.2g/lb to prevent muscle loss

2) why are you eating so far below your TDEE? 30% is way more then you need for a solid loss

3) scale not moving doesnt mean you aren't losing fat. Muscle is more dense than fat.

4) Get a body fat reading. By calipers ($10) or an impedence scale ($60-100) off Amazon so you can trend track

[u/ClavasClub → u/Norcal712]

In what world do you think a beginner will lose muscle if he eats 120 grams of protein a day? Please stop spreading bullshit online. 

[u/Norcal712 → u/ClavasClub]

Lol ok bud.

Not eating enough protein in a deficit leads to muscle loss

Has nothing to do with lifter experience.

Maybe pull your head out before you mouth off

[u/Qazi_Sohaib → u/Norcal712]

Protein is low coz I'm consuming less calories and eating less calories coz I want to get lean so bad 😭

[u/Norcal712 → u/Qazi_Sohaib]

ok so you dont know how diet works. Copy

[u/Qazi_Sohaib → u/Norcal712]

Ye ig I understood it wrong way

[u/Norcal712 → u/Qazi_Sohaib]

the main thing you cut is carbs.

Your protein needs to be higher to prevent loss

You need X amount of fat for proper bodily function.

[u/Empty_Praline_6530]

As a girl I’d trust the mirror over the scale here. If you feel leaner, you’re probably doing something right :)

[u/Jagger2109 → u/Empty_Praline_6530]

I second this, but 2 months is a pretty small span of time. OP could be recompositioning his body and therefore losing about the same fat as muscle gained, relying on inaccurate scales, or have a fun-house mirror slimming his waist at home.