That chart spans most of the last 12 months.
Previously I was just restricting calories to bring my weight down, but as you can see from the chart my overall weight (the dark blue line at the top) was coming down, but I wasn't really losing much fat as a percentage (the blue central section), as my lean mass was coming down as well (the white line).
If you look at the most recent section of the chart on the right side, you can see that over the past month the fat is melting away while my lean mass is not only being maintained, but is actually now starting to increase a little as I've added weight training and daily protein into the mix over the past fortnight.
It highlights clearly that just introducing a calorie deficit alone won't shift fat in any meaningful way as your body uses it for fuel just as much as it does the fat if you're not also putting in the work to maintain.
Now that my body is getting used to regular resistance training every other day I'm expecting the white line to increase, which will only bring the fat percentage down further as muscle uses more energy at rest, so the more muscle, the more calories the body burns just to keep them there.
I was previously of the mentality that I will first get rid of the fat, then will work on muscle, but it's obvious that in reality that's not the way the body works.
Get in that cardio, HIIT if you can, and spend perhaps 15 minutes every other day lifting a few weights on different muscle groups and it really does start to pay back very quickly. Don't over do it though, cut back if you no longer feel increased energy after exercise and make sure to have rest days.
I'm aiming for 15% body fat and should hit it around February, as well as being well on the way to being shredded.
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source https://www.reddit.com/r/loseit/comments/qx4guo/the_difference_between_dieting_and_dieting_cardio/
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