Exercising and eating well, but not fat loss

Question
Hi Phil,
I am  21 years old, female, 125 lbs, and 5'4, and my most comfortable weight was around 113-115 lbs. For the past 5 months, I've been trying to lose some fat through exercise and healthy eating, but have only ended up gaining since I can't fit into my clothes now. I either run for 40 min.(4.5 miles) or swim for an hour everyday and I eat 3 main healthy meals (lean protein, salads, complex carbs), with fruits as snacks in between meals. I have tried eating 1600 calories with no fat loss, and also around 1900-2000 calories with no fat loss as well. When I ate under 1600 calories, I was feeling tired all the time. With my current exercise, and intake of about 1800-2000 calories, I can feel and see my muscles toning up, such as in my back and arms from swimming, and my calves from running, but no fat loss and actually some fat gain. So I think I'm eating enough if I am able to build muscle right? What's the correct amount of calories I should be eating to lose fat? After 5 months and no results, it's getting frustrating! Sorry this is so long- I'm hoping you can help me. Thanks! =]
Steph

Answer
Steph-

Are you sure you want o be 113-15 thats VERY very Very small. I know many women that are your height and in Awesome lean shape at around 130-140. remember muscle is much more dense.

But anyway If you truly want to lose the weight. Your going to have to drop calories. For your current weight ( even though I would strongly suggest against loss) I would have you drop intake to about 1400-1500 a day and its going to have to be VERY good food, spot ON based #1 in protein, healthy fats, and green veggies. Base every time you eat on a complete protein source and only getting the sugary or starchy carbs around training. Making sure you eat your fats, both poly and mono unsaturated AND saturated, steering clear of trans fats. Take about 5 grams of fish oil a day and likely have you carb load 1-2 times a week.

I am betting right now your a bit low on the protein and fats both of which will keep you full longer and relying to much on carbs. Im in NO!!! way a low low carb advocate all the time but lower and very targeted timed carbs are needed for a loss like you are wanting.

For more info you should join our free discussion forum, you will get lots of great advice and discussion there www.teamstaley.com start a training log. We can help with training, diet and then give advice on supplementation

Phil
www.staleytraining.com

I also ask you to take a look at my charity strength event with proceeds going to support Big Brothers and Big Sisters. Look at the online raffle make a donation no matter how small they all help the cause and give you a chance of winning some great prizes at the same time
http://www.lift4hope.org

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