Where have I gone wrong with losing weight?

[cantloseweight]

I’m 21 stone 13, was 22 stone 8 on December 31st . I have changed diet dramatically on GP’s advice, eat a strict calorie count of no more than 2000 calories a day .

I don’t eat biscuits, processed meat, sweets, cake, desserts, cheese, ice cream, pizza etc. I’ve cut my portions in half, only drink water . Walk at least 5000 steps at least a day.

Instead of losing weight I’m stuck at 21:13 and have been for a month now . Weigh myself every single day and just stuck there .

I’m taking mirtazapine which GP/MH team have warned will make it very very hard to lose weight but said have to try anyway, and I’ve also got PCOS .

I’m so fed up and wondering why I am still making so much effort when it’s not benefiting me at all !

How are you logging those calories? Are you doing it accurately? Are you using MyFitnessPal or some such? It's amazing how easy it is to slip over your calorie allowance, which will absolutely undermine your other attempts.
If I eat my calorie allowance but it is heavy in carbs, my body retains a lot of water. What percentage protein are you aiming for? Chances are, if you up the protein and reduce the carbs, you may see a difference.
Also maybe try building muscle...that will burn fat for you while you're not even exercising. So body weight exercises and some hand weights.

You are lighter than you were in December though. If you want some suggestions, I would avoid weighing yourself every day, as it's just stressing you, and try to up your activity levels, walk up more hills, or steps, or for longer distances. I know it's not easy in this weather, but if your weight is being maintained steady, you need to try to increase the calories being used up.
Dance in front of the TV when no one is watching, do marching while the kettle is boiling, find a walking buddy. You're playing a long game, but it does benefit you, the walking will benefit your MH for sure!

You need fewer than 2000 calories so I'd cut them down. Try upping your steps too

Have you worked out your TDEE? How did you decide on 2000 calories per day?

tdeecalculator.net/

2000 calories is a lot, try 1200 and make meals mostly protein and veg.

Are you tall OP? I'd balloon if I ate 2000 cals a day.

5000 steps is low, you really need to up that.

I have severe pcos and managed to lose and maintain weight loss only by weighing food exactly. Even pre-prepared food isn’t accurate for calorie counts as the weight listed on the packet is the minimum rather than the actual weight. Also, get a fitbit or another fitness tracker that monitors how fast you walk - 5k steps doesn’t count as exercise unless you walk it in one go at at least 3.5 miles per hour. You might find better luck walking for a certain duration and time - eg 1 hour everyday after dinner, and gradually build up your speed during that time.

Mirtazipine is one of the worst anti ds for losing weight, many people gain on it. I'd ask to try a different one.

I ate 2k calories gross to maintain my weight and still do. Ignore the losers - if you build up to 10k steps all in one go you will burn 500 cals pcos or not. You should also, when you feel more confident, train with weights or do rowing at the gym as that can help you retain muscle as you lose weight which will help you in terms of keeping the weight off long term.

I haven't got a weight problem but I am on Mirtazipine. I was actually underweight and my doctor specifically but me on the drug to increase my weight as well as taking it for Mental Health issues.

My appetite has gone through the roof! Especially craving carbs. I would ask your doctor if you could possibly go on to an alternative drug. That drug is notorious for increasing appetite,

Good luck and keep going. 5000 steps is good, it's half of the recommended guideline and far more than I do! Not easy to walk at this time of year with the weather being as it is. Try and limit your carb intake and eat more protein. Keep going! xxx

*put

Those saying your calories are too high are wrong, based on your weight 2000 is a good amount for weight loss but due to your other ailments that may hinder weight loss I would maybe drop it down to 1800 and see if that works.

First, stop weighing yourself every day. That way lies madness. I know, I've done it.

Once a week is fine, once a month is even better.

Regarding calories; 2000 a day is fine at the weight you are, I started 21 stone and my calorie allowance was similar with an aim to lose a pound a week.

Also be kind to yourself, you have to realise that there are so many factors that contribute to weight loss and it's not linear. You know you've eaten the right number of calories and walked as much as you can and the weight didn't drop in the way you wanted to but that doesn't mean you're doing anything wrong. Hang in there and at some point it will shift and probably in one go.

My weight loss seems to go in little bits for a few weeks then a chunk of a few pounds.

Yes, at that weight, that calorie aim is perfectly sufficient.
I've just realised how much weight you've lost since the beginning of the year! That really is a good amount. If you keep on doing that for the rest of the year, you'll be doing amazingly! Are you being realistic with how quickly you're expecting to lose the weight?

Build your step count up gradually, aiming ultimately for at least 10000.

As you lose weight you will need to keep revising your daily calorie count downwards because your energy needs will decrease (ignore pp saying 1200 calories and start with a figure that you think you will be able to sustain). Or find a TDEE calculator and online.

I'm not a believer in cutting out food groups, but if you aren't already, really keep an eye on the amount of bread you are eating.

TDEE says 2380 calories - I’m 5ft 10, BFP of 46% . Was doing TeamRH app but that says 2700 calories and I can’t eat that much (despite them saying I obviously have before, to gain so much weight) . GP was saying 2000 calories probably a good starting point, said I’d probably be burning a lot just moving around with being so overweight .

I’ve only just started hitting the 5000 having been stuck inside for ages (anxiety), that’s still a struggle to get there but will definitely try to increase that ! I’m finding myself constantly marching on the spot as it is haha

Protein I’m eating about 100g a day , MFP says should be 20%. I’ve no idea how to increase that - struggle to even meet that . It is all quite extreme changes, I’ve gone from 300 steps a day and 3500 calories a day (consuming an entire bottle of mayo a week for example) to this so has been a big shock .

I’ve got the psychiatrist a week today so will ask him if can change medication, they did suggest coming off it and back onto ecitalopram however that has other side effects (namely that I’ve landed up needing catheterised as it stops me peeing) so wary of changing again!

I’ll stop with the daily weights too

Thank you x

It is particularly hard to lose weight on Mirtazapine or with PCOS, so with both it is going to be hard, BUT you have lost some weight. You have started your weight loss journey.

Unfortunately the more weight you lose the less calories your body needs. Also when you start losing weight your body basically fights back. Our bodies are meant to store fat to protect us from food shortages, so we are biologically programmed to put weight on not to lose it. So we have to trick our bodies. I think most people who have lost a lot of weight have found they have to keep changing their approach. Upping their exercise, or changing it (so switching from walking, to swimming, to exercise bike, increasing them, adding in a dance class or aqua aerobics or yoga). Then with food you have to keep moving things around, upping your veg intake, reducing fruit in proportion, increasing protein, increasing or reducing fat compared to carbs etc. Add in some fast days, or a fasting window.

Remember what works for one person might not work at all for another. I find I work better eating small amounts of junk food, cheese and chocolate every day, but other people find having those foods in the house is too much temptation. Some people find low carb helpful, others get really depressed on it. Some go low fat, others find low fat makes them hungry all the time and need more fat. Some eat meat protein regularly, others go veggie/vegan.

I put weight ON on 2000 calories though, so I think that might need to be looked at as that is normal maintenance calories not weight loss range for most.

@cantloseweight

I am a mayo addict too, and eat it every day and am losing weight. I've switched to Hellman's light. The extra light tastes rank, but the light is nice.

The Obesity Code, Jason Fung, has changed my life, its changed how I eat and its explanation for how we lose and gain weight is eye opening.

Read it in conjunction with Michael Mosleys Blood Sugar Diet.

I'm a lifelong calorie counter and started this year at nearly 250lbs.

I've lost 2 stone since Jan 1st and never feel hungry.

Please try it x

I don’t want to confuse you or throw you off, and obviously you have to work with the medical professionals and follow their advice
But it may be worth giving Keto (low carb/high fat) a go. So not worrying about calories but massively upping fat, moderate protein and low carb.
I really feel for you because it’s tough to keep going and this first bit should be the amazing whoosh you need to get and stay motivated.

OP you've made some brilliant changes already, stick with it ! X

Please check out Rebelfit - very active on Facebook and a brilliant opposition approach to traditional dieting

www.rebelfit.co.uk/

Do you have a FitBit or device that reminds you to try to walk 250 steps an hour? I know it annoys some people but it prompts me to do more steps. Also in the house it is difficult to get your steps up but I walk around the lounge when i watch TV. I A little sad i know but it adds up and I do feel so much better for recording 1500 steps while watching holby. I also use my kids wii fit in the house even though it is ten years old. Good luck.

If you aren't losing weight, you're eating too much. Cut 250 cals and see if that jump starts things. Good luck!