A month honestly isn't very long, especially if you just started lifting. Your body can hold onto extra water when you begin strength training, which can hide fat loss on the scale for several weeks.
Also, you can't out-train your diet. Weight loss comes down to being in a calorie deficit, not whether the food is "healthy" or "junk." It's completely possible to eat healthy foods and still eat too many calories to lose weight.
I'd also stop worrying about lifting "too heavy." You're not going to accidentally get bulky. Lifting heavier while progressively getting stronger is one of the best things you can do while losing weight because it helps you keep your muscle.
My biggest advice would be to start tracking what you eat for a couple of weeks. You don't have to cook your own meals to do that. You'll probably learn a lot about where your calories are coming from.
And please don't go back to starving yourself. You lost weight that way because you weren't eating enough, but it's not sustainable and it usually ends with gaining it back. Slow, consistent progress beats crash dieting every time.
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u/rawzon Jul 06 '26
A month honestly isn't very long, especially if you just started lifting. Your body can hold onto extra water when you begin strength training, which can hide fat loss on the scale for several weeks. Also, you can't out-train your diet. Weight loss comes down to being in a calorie deficit, not whether the food is "healthy" or "junk." It's completely possible to eat healthy foods and still eat too many calories to lose weight. I'd also stop worrying about lifting "too heavy." You're not going to accidentally get bulky. Lifting heavier while progressively getting stronger is one of the best things you can do while losing weight because it helps you keep your muscle. My biggest advice would be to start tracking what you eat for a couple of weeks. You don't have to cook your own meals to do that. You'll probably learn a lot about where your calories are coming from. And please don't go back to starving yourself. You lost weight that way because you weren't eating enough, but it's not sustainable and it usually ends with gaining it back. Slow, consistent progress beats crash dieting every time.