How can I lose fat and build muscle at the same time?

Advise
1

I’m 22F and need advice on working out and dieting. I have Hashimoto’s Thyroiditis and severe arthritis, which make it hard to manage my weight. I’ve always struggled, but it’s gotten worse, and my doctors aren’t helping.

I’ve lost 20 lbs in the last 5 months by sticking to a calorie deficit of 900-1400 calories a day, but now I’m stuck. My weight hasn’t changed since July, even though I’ve kept up the deficit. I mostly eat dairy, meat, fruits, and some veggies. I’ve cut out processed foods, sugar, carbs, and gluten.

For exercise, I use the elliptical, treadmill (running/walking), and do light weightlifting since heavy weights make my joints hurt too much. I don’t know what I’m doing wrong. Should I lower my calorie intake even more because of my high body fat percentage? Please share any advice you think could help.

Also, please don’t ask about my weight; I’m not comfortable sharing that. Thanks.

2

Maybe try eating more protein and adjusting your calorie deficit.

3

Wynn said:
Maybe try eating more protein and adjusting your calorie deficit.

Is it safe to lower my calorie intake to 800 a day if I’m already at 900-1400?

4

Keats said:

Wynn said:
Maybe try eating more protein and adjusting your calorie deficit.

Is it safe to lower my calorie intake to 800 a day if I’m already at 900-1400?

Check out this calculator: https://tdeecalculator.net/. It helps you figure out your calorie needs to lose weight effectively.

5

You need to lose fat first by staying in a calorie deficit and doing cardio. After you lose the fat, switch to a calorie surplus and focus on lifting weights to build muscle.

6

Daire said:
You need to lose fat first by staying in a calorie deficit and doing cardio. After you lose the fat, switch to a calorie surplus and focus on lifting weights to build muscle.

I’ve been eating in a deficit for a while now; 900-1400 calories a day. Should I go lower, like 800? Or is that too extreme?

7

@Keats
Plateaus happen to everyone. Your body adjusts to the changes, and sometimes it takes time for the scale to move again. Patience is key.

When I lost 120 lbs in a year, I hit three plateaus. The first time, I just waited, and it passed in 1-2 weeks. The second time, I switched things up; ate a surplus and skipped exercise for a while. That worked. The third time, I did a 4-day fast, and that got me through.

Whatever you do, don’t go lower than 900 calories; it’s not healthy. Just hang in there, and you’ll push through this plateau.

8

@Daire
Should I increase my workouts? Right now, I exercise 2-4 times a week for 30-40 minutes.

Also, my plateau started in September; it’s now November, and I still haven’t seen any progress. I still need to lose 40-50 lbs, so I’m worried.

9

@Keats
You could try adding more cardio but keep eating the same calories. For example, if you burn 250 extra calories doing cardio, eat 250 more calories to maintain the same deficit. Try this for a week and see how it goes.

If that doesn’t work, fasting worked for me when I hit a wall. It doesn’t have to be long; just enough to reset your body. Then go back to your regular eating plan.

10

@Daire
Interesting idea. I’ll give it a try and see how it goes. Thanks for the advice.

11

Keats said:
@Daire
Interesting idea. I’ll give it a try and see how it goes. Thanks for the advice.

Glad I could help. Let us know how it works out for you. Sometimes, shaking up your routine a bit is all it takes. Keep going, and good luck.