Q
2025-03-24 06:29:33

I've been exercising three times a week for two weeks now.

I work out three times a week, and I’ve been doing this for two weeks now. Twice a week, I do personal training sessions focused on strength training, and once a week, I do self-directed workouts focused on cardio.
On days when I don't officially work out, I still take a 10-minute walk around the neighborhood — though I’m not sure if I can really call that exercise.
As for my diet, I drink a glass of soy milk for breakfast. For lunch, I eat half a bowl of brown rice, three types of vegetable side dishes, and a piece of saury fish.
For dinner, I have a salad consisting of lettuce, broccoli, chicken breast, cherry tomatoes, and a boiled egg, with soy sauce as dressing. I do not snack at all.
I personally feel that my body is lighter, and other people have commented that my belly fat seems to have reduced. However, my weight has not changed.
Am I actually losing fat? And is the way I’m dieting the right approach?

A
Dr.s Diagnosis
It's great that you're feeling lighter and noticing a reduction in belly fat! It's a good sign that your efforts are paying off. Let's address your concerns: Are you losing fat? Likely, yes. Weight can be misleading. You could be losing fat while simultaneously gaining muscle. Muscle is denser than fat, so you might be shrinking in size (hence the reduced belly fat) without seeing a change on the scale. How to confirm fat loss without weight change: * Measurements: Take measurements of your waist, hips, and thighs. If these are decreasing, it indicates fat loss. * How your clothes fit: Do your clothes fit more loosely? This is a good indicator. * Body fat percentage: If possible, get your body fat percentage measured. This is more accurate than weight alone. Is your diet approach right? Generally, your diet seems healthy and balanced. Here are some considerations: * Protein: You're getting protein from soy milk, saury fish, chicken breast, and eggs, which is crucial for muscle repair and growth. Ensure you're getting adequate amounts, especially with strength training. * Carbohydrates: Brown rice is a good source of complex carbohydrates for energy. * Vegetables: Your vegetable intake is excellent, providing essential vitamins, minerals, and fiber. * Healthy Fats: Consider adding healthy fats (avocado, nuts, olive oil) to your diet for hormone regulation and overall health. * Soy Sauce: Be mindful of sodium content in soy sauce. Excessive sodium can lead to water retention, potentially masking fat loss. Recommendations: * Continue your current exercise routine. * Consider increasing your cardio frequency or intensity. * Stay hydrated by drinking plenty of water. * Monitor your progress using measurements and how your clothes fit. * If you have concerns, consult a registered dietitian or healthcare professional. Keep up the good work!