Well I followed all your advice and up my calorie intake (even enjoyed and lovely curry and and beef Sunday roast over the weekend) and I lost a pound this week!! Finally! Thank you for all your help ladies !
Are your clothes looking any different? Have people commented on your weight loss? I ask this having had two months of a weight plateau during which I completely changed shape (my boobs & part of my bum disappearing; cheek bones appearing and there being a hint of ribs & hip bones). I have had so many compliments and yet get really frustrated when people say "oooh, you've lost weight" as I haven't! Suddenly I've lost 3lbs this week. My "history" is that I'd been calorie counting since August 2012, had lost 1.5stone by Xmas, lost another 0.5 stone until May (well, it was more than that as I put on a bit over Xmas and then again over Easter) and then just stuck at 11st4. I started writing down everything I was eating as I thought maybe things were slipping in without me noticing, started doing zumba twice a week, then added the shred and then, three weeks ago, started 5:2 but, after two weeks of that (during which I'd actually done 4:3), I'm suddenly 11st after a fast day and 11st1 after a non-fast day. So hang in there. It is so frustrating but your weight will go down again. I'm also 5'4" so am desperate to shift a few more pounds and finally get to healthy BMI.
I'm an idiot - I was right first time with that BMI!
I'm not sure its necessary to drink gallons of water (the '8 glasses a day' is a myth) but it is important to drink before and after the shred, and do drink that 8 glasses or so on FDs when you're not getting the normal amount of water from food and probably limiting normal drinks like tea.
I have quite a small build with narrow shoulders but have a large 34F chest so weight extra weight shows on me quite alot. I will increase calorie intake on non fast days but i always assumed weight loss is simply burning off more than you eat. Guess i was wrong!
Also, building muscle will make you leaner but may stall your weight loss. Your clothes should be the motivator when the scales are not. I have stalled olds of times while I have been working out but I definately get more slender.
Are you drinking gallons of water because you really really must.
Your BMI is 26.1 - that's not 'far too heavy', its a little bit overweight. Its harder to lose weight when you're not much over! The important thing isn't so much weight as fat - do you feel firmer? I've been doing 5:2 and shred and have similar experience to you - lost about half a stone and now seem plateaued, but I'm way stronger, more muscle and less flab and feel healthier and I'm thoroughly enjoying being able to eat chocolate without actually gaining weight! I think if I was really interested in losing weight I'd not calorie count on NF days but I'd try to limit carbs/eat low GI.
Just looked at a TDEE calculator and it looks like im not eating enough calories on non fast days. I am actually really enjoying the shred. I havent taken any measurements but some of my clothes do feel looser around my legs.
Have you worked out your TDEE? I'll see if I can find a link.
I think you're not consuming enough calories. 5:2 means you can basically eat normally on your non fast days. Under eating by around 600-800 (based on your exercise level I'm guessing) 5 days and 1500 ish 2 days you are under eating by 6000-7000 calories a week. Plus what you earn back by exercising.
Also while I am eating well/exercising for weight loss I may have a few weeks where I stay the same but my shapes changing and then further down the line I'll lose around 7lbs in a week. Have you tried measuring yourself as well to see shape changes?
After 2 weeks you will be building muscle, which weighs more than fat. Also, I think your non-fast day calorie intake is too low. Your metabolism will slow down too much and you will not lose weight fasting like that. I might be wrong, but thought the fasting plan was effective because it shocks your metabolism into working more efficiently. 1400 cals is very low.
Trying so hard! even making sure i am sticking to 1400 on non fast days. Also doing 30 day shred. Lost 5lb in first week 1lb the second and have maintained ever since. Where am I going wrong! Im still far to heavy for my height 5.4 weight 10st 12lb. Help please!