Why am I not losing weight?

400 cal deficit isnt much really, at least 500 deficit to lose 1lb a week, also protein intake looks low if thats a typical day. I could lose weight still if sedentary as I know most of the weight loss is what you're eating.

Are you tracking calories properly? Something like my fitness pay will show your macros and give you targets for protein, carbs and fat.

I didn’t tell her to cut it out. I said I avoid dense foods in favour of fruit & veg. She has a lot of meat and processed food in her diet.

age?

Where?

It's only been 12 days! Don't torture yourself with regular weigh ins. Check every month or so, not more often than that.

You might notice your clothes feel less tight some time before your scales show a shift. That often happens.

How old are you?
How many steps do you do a day as your sedentary lifestyle.

You should have lost a pound by now but then again, you may be overestimating your maintenance calories and therefore breaking even.

I’ve lost 2.5 stone using my fitness pal and getting off my arse and walking 30 mins briskly each day. Around 1400 cals was my aim.

weight loss was not consistent. I’d lose then go back up again for days / weeks at a time. Weigh daily, track daily, and be consistent. It’ll happen b

Exactly this.

OP, it’s not even been two weeks! You’re barely overweight so your deficit is small - you will lose much slower than someone large who uses up more calories to live and can therefore create a bigger defect.

Plus you may already have lost a pound and it been hidden by the up and down by normal fluctuations. No way of knowing in such a short time frame.

keep going and be patient!

With 400 calorie deficit a day over 12 days that’s a pound and a half. Which is well within fluctuating day to day weight anyway. I’d keep going for a bit longer.

Why on earth would you tell her to cut out fat free Greek yoghurt? Its a very healthy low calorie way to get in protein and calcium.

Living on veg is not going to do her muscles and bones much good.

It's not been two weeks?!?!!

How do you have 4 kids and live a sedentary lifestyle 🤯

Jan 5th I was 5ft 7 and 200lb 😭 I've been using an app called cronometer, which recommended I eat 1,800 calories a day. After a week I'm 197lb. But I'm in first week of my cycle so not bloated etc and expect I'll 'regain' some towards end of cycle.

I'd look at a few things - where you are in your cycle, when in the day you're eating, sleep and liquid intake. And are you actually eating too few calories. If you consistently eat a very large deficit you may find you just aren't fuelling your metabolism and running round after 4 kids need more calories. Plus with the shock your body is holding what it can including water weight. The very low calorie diets only recommend that low for a couple of days a week.

I'm 5.6.

First of all, you've been dieting 12 days 🤣.

My thoughts are
:

You need to drive up your metabolism, not sure if your just giving an illustration but get more veggies and hit 30g fibre.

Secondly, if you are only eating 1300 calories a day you really need to consider ketosis. Ketosis burns fat for energy, its a better fuel for the body. As it stands, you are on low calories, but not in keto, thus your body is going to cut back on processes like digestion and burning fat because these require calories.

If you don't want to do ketosis (if you do it you really have to stay in it), then increase your calories. 1650 is much more sustainable, maybe with 1-2 days at 1200 if you like. And increase your TDEE by doing more walking - get a walking pad for indoors etc. Its brilliant for easy fat loss, hit 10k a day.

Eat protein at dinner to reduce the sugar spike of pasta and sauce. Glucose Goddess has some great education on this.

Finally the main thing that is your barrier is that you don't actually have that much to lose to be within a healthy BMI, the body is clever, it knows and wants to hold on, so really best approach at your weight is a combination of movement plus a small calorie deficit.

If you just eat in a deficit you will lose weight eventually, but you have to track religiously and be prepared for it to not be super fast (and not very enjoyable) as you don't have that much to lose.

Whereas if you add some weight bearing movement, you can lose more weight, make it more sustainable, win win.

Stop eating carbs and try intermittent fasting (I don’t eat between 6pm and midday the next day and the weight just falls off).

That's only just over a week, you probably are losing fat but remember water weight fluculates with the hormones, carb consumption etc... Have you considered tracking macros instead of just being in a calorie deficit? There are lots of free online calculators? Protein is definitely key.

Last time I went on a serious diet I didn't lose any weight at all for the first 4 weeks. After that it shifted steadily. You haven't given it long enough - could be hormonal fluctuations etc.

The only other things I can suggest would be to get a step counter and see if you really are sedentary with those work hours and DC. Also I think I'd want a bit more fibre in my daily eating to avoid getting sluggish in the bowel department (which will show on the scales).

You're only 11 stone odd, your weight is not bound to change very quickly.

It's only been 10 days... I think we are conditioned by all of those "lose 100 pounds in 7 days" diets from the 90s and 00s. In reality, it takes your body some time to process the change not least because diet is stress on the body and stressed body holds onto water. With 400deficit a day you'd lose 1.5lbs in 10 days at best and I can flactuate 3-4lbs PER DAY just based on my sleep, exercise, time of the month and weather.

Calories in Vs calories out is all that matters for weight loss, regardless of carbs, protein etc.

Exercise is great, but it's surprisingly poor at burning calories.

Take it slowly and maintain your muscle mass.

I think you'll see a drop shortly - your body is catching up. It's only been 11 days. For context, I eat 1,200-1,400cals per day (depending on exercise or how my body feels) and I haven't lost in 2 weeks - my weight is bouncing around within 1lb. But typically it does this then after a couple of weeks it drops a whole pound and the process starts again. Annoying, frustrating, demotivating... but it is what it is.

I have made an effort to do more steps. I can't drop cals much lower as I need to keep protein high to avoid muscle loss, so I opt for more steps/movement to try and get me a good deficit.

If you like pasta dishes, use a potato peeler and slice carrots and courgette into long lines. Half (or replace completely) the pasta with this. It's basically calorie free, ha, and a tasty and easy way to add more veg. It cooks in like 1-2 mins too, so very quick. I've been doing it for years, way before it became trendy! You could have a yummy bit of fruit for pudding.

But, a, I agree too early to lose weight for everyone and b, get walking. If possible, walk to work. Walk in your lunch break and go buy yourself an apple or something? I also agree with others that you need to try add a bit more veg or healthy grains into your diet.

Yes, and virtually no fibre - there's very little in salad, so just the berries. Plus heavy on processed meats. I'd say that really isn't a healthy diet OP.

That's not necessarily true, I started dieting in the new year and I've lost around 6lb and haven't done a single but of exercise.

Op it could be because you're only a little bit overweight, I am 5"4 and started at 196lb so it's going to be easier for me to lose pounds as I have more to lose and was probably eating 2500 calories or more per day. I'm also restricting and have been trying to keep it to around 1400 per day. I'm expecting the weight loss will platuea when I'm about your weight

This. I don't know if it's years of yoyo dieting but TDEE is a bunch of bollocks for me. I've lost 6.5 stone altogether (over three years) and I did it by cutting down to 1000 calories during the week, 1200-400 on Fridays and Saturdays. High protein, high good fats, low carbs and sugar. Anything over 1200 and I maintain. Anything over 1500 and I gain. It's shit but it is what it is.

That said, you haven't been doing it long enough to really notice a difference yet. Give it another week and see where you are.

It’s been 12 days?

you will have to move a bit more.

9- 9.30 take a walk before bed.

or get up and 30 mins earlier and do a 20 min YouTube workout. You have to get your heart rate up a bit.