Expert: Ken Alan - 7/16/2009

Question
I am a 39 year old, 5’4” female who has always worked out & maintained
120-123 lbs my entire adult life…until my second child was born 2 yrs. ago,
at which time my weight settled at 128 lbs. After two years of daily life
interfering with working out schedule, I am now back on the wagon.

Since April 2009 I have diligently been working out but increase in my activity
alone (a strategy that always worked in the past) produced no weight loss.
So, I started to cut back on my intake. After 2-1/2 months I just lost my first
pound this week. I have never had the scale refuse to budge so stubbornly.

My husband, who is an avid lifter, insists that I have gained muscle and lost
fat because I am more toned and have lost almost ¾ inch from my waist.. But,
could muscle really affect your weight like this… especially since I’m a
female? I find it unlikely. However, I can find no other reason why I’m not
losing weight.

My next question is: how do I continue to lose fat without building any more
muscle or losing what muscle I do have? Any thoughts? I’ve never had to
think about this before… I guess staying in shape gets more complicated
when you get older!

Intake: Originally, 1600-1800 calories a day. After 4 weeks of no weight loss,
I cut back to 1400-1600. If I go below 1400 calories I am weak & headachy.

Exercise: Step aerobics (high impact) 3 times a week, maintaining a HR of
apprx. 168 bpm for 25-40 mins followed by 30 minutes of weights/strength
(low weight; high reps; usually at fast pace to maintain HR); I jog 3 miles two
times a week, which includes hilly terrain.  

Answer
Glad you're motivated to exercise.  It may be age or the immense physiological change that occurs from pregnancy that has altered your metabolism, but good you are back into it again.  I would not be concerned with the 5 pound change in weight, especially if you feel (or your husband feels) you have more muscle tone and your clothes fit better.  Muscle does affect weight for males and females.  Continue doing the program you are on now.  A 100 calorie deficit daily from what your body requires equals about 1 pound per month reduction of fat weight. So it may take a few months to drop a few more pounds.  Be patient.  Stay consistent.

At your age, I'd suggest to stop fearing building more muscle.  You will not blow up and gain inches everywhere - it's hard enough for men to do that yet alone women.  But the additional strength will make you even more toned (he'll like that, so should you), it will keep your bones strong (you'll be glad for this post-menopausal), it will help keep you from getting injured (jogging, step training), and more muscle means more caloric burn, permanently, all the time, 24 hours per day, so it will help keep the weight/fat in check.

Hope this helps.