To think I’ll be stuck at 16 stone forever

How long have you been stuck in this loop?

You're doing a lot of exercise, including weights, and you drink a lot of water. You say your body is getting smaller but the scale isn't changing.

My guess is that you are losing fat and gaining muscle, and also that your muscles are retaining water when you train, which is normal. Muscle is much denser than fat, so if you're putting on a muscle, that might mean the scales don't change even though you're losing fat. It's also why some professional athletes have a higher BMI than you'd expect.

I would focus more on fat loss than weight loss here.

It's also possible you're consuming more calories than you think - eg a tablespoon of oil doesn't look like much at all in a pan, but adds about 160 calories to a stir-fry. But if you're measuring what you eat and sticking to lean meat, I suspect you're doing things right and you will get out of your plateau soon.

My friend of a similar weight seemed to kick start hers by doing 5/2 diet for a couple of weeks. Obviously not recommended long term (and she didn't go to the gym on the fast days obviously).

Ok - but one third of his diet was vegetables and protein shakes still. And we don't know what he would have lost in the same amount of time on 1800 calories of brown rice, fish and veggies.

I'm not saying you wouldn't lost any weight eating chocolate, more that it would take longer to do so.

For me, it's about portion control. It is so easy to underestimate the size of a portion when you are trying to lose weight! I have been buying ready meals for which I know the number of calories and supplementing them with green veg and salad. Apart from the veg and salad EVERYTHING I put in my mouth is pre-portioned. I'm just under what you weigh now, but was just a little over. I'm losing weight slowly but steadily, based on around 1200 calories a day, but I'm not very mobile and can't do much exercise.

Only other suggestion would be to do a couple of very low calorie days or a short run of very low carb days, not viable long term if you run but it might shock things into moving.

Have you redone your TDEE calculation based on being 16 stone? We can sometimes forget to reduce this as we lose?

Despite your opinion @justmeandthedogs and that of many others on here, it ISN'T simply calories in, calories out. This has been disproven so many times and yet it's parroted.

It's types of calories, when you eat them, your personal metabolism, your hormonal level (hence why many, many women gain weight at menopause even when regulating calories.

I only lose weight on under 1000 cals a day. I can't lose weight if I'm eating carbs. Intermittent fasting doesn't work for me BUT fasting one day a week does. If I fast one day a week, I can have some limited carbs for breakfast and still lose. But if I eat them later in the day, I can't.

I'd start trying one new thing a week in your position. Enough to see a slight reduction in the scale, but not long enough to waste too much time/energy on if it isn't working.

@LillyoftheValleys I'm a little confused about your numbers.

Earlier you said 10k steps would be just under 5 miles. Obvs it would depend on stride length - so 4.5 - 5 miles at 2.7 mph wouldn't be unreasonable.

But here you're talking about 10 kilometres. I wonder if you have conflated two different things?

@Catza oh my - I used to live in the States and absolutely loved Twinkies 😍

If I ever need to lose weight this could be the way forward.

@justmeandthedogs - re 10k - I know that different things for different people. Personally I do try and do at least 10k a day.

But you’re not losing weight, which was why you started the thread.

im not sure what you want from the thread, you just seem to want to be told you’re right.

so, you’re right, you’re doing everything right, you’re just stuck at 16 stone for ever more.

Twinkie diet helps nutrition professor lose 27 pounds - CNN.com

https://www.bbc.co.uk/news/health-42864061

Interesting article on exercise and 10k steps.

I'm fat. I'm 5ft 8 and 15.9 stone. I naturally walk so fast that my very slim DD16 asks me to slow down.

Being heftier doesn't automatically mean you're as slow as a sloth!

Milk is full of sugar . Insulin is the problem here. I say again, you are likely insulin resistant which is part of metabolic syndrome. Insulin converts sugar in the blood to fat (amongst other things) if you are insulin resistant you make more insulin which puts on weight. I am a diabetes doctor and I suggest you get hold of ‘the obesity code’ by Jason Fung and follow his advice. And get your HbA1c checked. And, although you may not wish to do this, tirzepatide (mounjaro) would be a reasonable option as treatment for metabolic syndrome

Maybe you don't like my posts because I'm not overweight.

Throwing the insults you post back.

Your device may be wrong- they are always 100% accurate.

And I've shown you the figures of what a km is in miles and how long it takes to walk that distance at 2.7 mph.

You said you walked that distance in 2 hours. To walk 10K steps in 2 hours takes longer than you said your pace was.

I'm baffled why you're arguing.
Maybe your device is not set up properly.

Maybe before arguing you can look online yourself and put the figures in which you wrote here.

I did reply to someone else up thread. But this week in detail:
Mon: lunchtime 5km run hilly, after work 1hour weights followed by 1km swim
Tues: walk to work 2km, lunchtime swim 2km, walk to accommodation
Wed: as per Mon but swim longer
Thur: walk to work 2km, lunchtime run 5 km, walk to accommodation.
Fri: walked to work today, I am getting a car home at lunchtime, most weeks I can get a run in, but probably not today.
I work in a factory and have to nip downstairs to the shop floor now and again so that may increase my steps etc.

I may be an unusual case, but as you say yourself an hour of tennis is 700kcal burned, that is almost 50% of OP's intake. A good gym session could be 400-500kcal, these are significant figures when compared to the OP's intake even if they are just used as insurance against over eating, it is silly to say that exercise has no place in weight loss. Telling her to not exercise because it will make her hungry as some have done is mad.

I did reply to someone else up thread. But this week in detail:

Oh goodness.

👌

Protein will result in a bigger deficit, but assuming OP has a relatively balanced diet, the thermic effect of digestion is negligible, certainly not big enough to show results on the scales over the course of weeks or months.

If one person ate only 1500 cals of Mars bars and one person ate only 1500 cals of grilled chicken, the grilled chicken person would lose more weight, but let's face it, neither of those people would live long enough for it to make a massive difference.

For most people who eat a variety of food, the thermic effect of digestion isn't worth worrying about. It amounts to something like < 5% of your overall TDEE.

And, in the debate of CICO, the thermic effect of digestion is part of the calories out.

You have misunderstood - the higher protein meal will result in a bigger deficit witn the same number of calories due to the processing cost. Either way she said she is eating 120g protein which is likely enough.