Am I doing this right?!?!

[shebby]

Hey y'all. I'm a 22yo male and up until a month ago I was 176kg. I've been doing a low calorie diet with no exercise (I also work a very sedentary job) and am drinking heaps of water, and so far have lost 12kg. I have been utilising cheat meals/days and have noticed the difference they make too.

My concern: Am I actually losing fat? OR am I just losing muscle? I'm worried I'm putting in all this effort and it could be backfiring on me.

NOTE: I do realise that adding in exercise would be beneficial, and I plan on doing so in the near future.

NOTE2: My diet consists of Weetbix for breakfast, chicken/rice/vege for lunch and then a regular home cooked (healthy-ish) dinner - I also switch these up with the occasional Subway and salads. I usually have one cheat day a week

 

[Trusylver]

firstly congratulations on loosing 12 kg

at 176 kg most of the loss will have been fat with some muscle, depending on what your calorie deficit is and also depending on eating enough protein for your current muscle mass.

without more info about your current measurements (bodyfat % etc) and more detail about diet (macro nutrients) then it is difficult to recommend specific changes.

 

[MiddleAgeSHRED]

Hi shebby,
Good work on the weight loss. In general terms, adding exercise while you're losing weight is important and e big difference to how you look once the fat is gone, I explained a bit about it in my post here

https://weight-loss.fitness.com/threads/my-transformation-pictures-story-and-tips.88117/#post-980226

As trusylver said, it's hard to say whether, or if , you're losing muscle without some specifics but in general terms if you add some exercise (assuming you don't have any health or medical reasons from preventing you) , this would be a good addition.
Good luck!

 

[Hopethishelps]

I think you are doing great! Not all of us have the time or type of job that allows for exercise, but as long as you are walking a bit and doing some cleaning, gardening, climbing stairs you shouldn't actually lose any muscle. Eat as much protein as you can get your hands on xxx

 

[branson2301]

Hi Shebby! Congrats on your first succes! 12 kg is A LOT! Excersize is much needed, since oxygen is one of the NUTRIENTS body needs to function properly. In your case, half hour walks in first couple of weeks woud sufice.
Also, by moving you will start producing endorphins (also known as happyness hormone) which will help you in self-motivation to continue.
Remember: consistency is the key!
For any advice you might need, please don't hesitate to contact me !