I expected faster results. AIBU?

[Roundtumble]

I've had a major diet overhaul, I'm trying to change how I think about myself and food & I'm working out 7 times a week, getting up at 5:30 & then going again after work twice/3 times a week.
The end of this week will make it a month but so far I've only lost around 10lbs- which is yet to show physically.
I thought the complete 180 in my lifestyle would bring about drastic results.

I know I have to be consistent but It's getting me down just a little bit and I'm finding myself googling or youtubing weight loss tips at every chance!

To those who have gone through the weight loss process how long did it take you before you saw tangible results?

I'm 5'2 & starting weight was around 210lbs fyi

10lb in a month is fantastic and any more than that wouldn’t be sustainable. Well done

Would it be better for you to measure inches lost instead of weight? Muscle is more dense that fat so ways more for a smaller amount (if that makes sense) so if you're rapidly building muscle you may not get the results you want on the scales but may be happier that you're losing inches?

You sound like you’re over-training to me.

What diet are you on? However, 10lb in a month is excellent. Over 14 stone at 5’ 2” I’m guessing you look reasonably overweight and therefore it will take a while to see visible results.

I’m much heavier than you. I need to lose about 2 stone before it’s visible and it’s very disheartening.

I think 10lb in a month is pretty drastic! NHS guidelines recommend losing 1-2 per week so you've already lost more than that.

The other thing to consider is that if you are going to the gym a lot you will be building muscle which weighs more than fat. The scales don't always give a complete picture of what's going on.

You should actually be prepared for weight loss to slow now, as you often lost more in the first month than those which follow. Don't be discouraged by this as it is totally normal - the process is still working. 5-8 pounds per month would be a normal and sustainable rate of loss.

You've done amazingly, now you just need to trust in the process and wait for time to pass. You will start to see results soon (I had lost about 20lb before I started to see it in myself - others saw it first).

Like other people have said, 10lb a month is excellent! Probably even a little too fast. Did you gain the weight in a month? No. So don’t expect to lose it in a month. It sounds like you’re over training, please make sure to have rest days before you hurt yourself. You aren’t punishing your body so be gentle sometimes.

You should aim for 1-2lb weight loss a week so you've done fantastically! Slow and steady and you're more likely to keep it off, crash diets usually don't work in the long run.

That's an average and 2.5lbs per week.
That's great.
Please don't rush this.
It won't stay off if you expect it to just fall off.
Diet is the main component for losing weight.
Slow and steady wins the race.
Make your next mini goal - to have lost another 4lbs in the next 2 weeks and that's a whole stone in 6 weeks!
Then set the next target of 7lbs over the next 6 weeks.
Weight loss will slow down.
Don't make your goals too big.
I'm not entirely sure what you were expecting but you are doing fantastically well.
Keep going and don't be disheartened if the odd week you don't lose anything. It's totally normal!!

Like others have said you have done fantastically! Please don't be disheartened that is a wonderful effort!

Thanks for the replies & praise. I do need to look at my achievements more than how much further I have to go.
I'm not so much on a diet, more that I'm just eating a lot healthier. I used to binge and that's completely stopped!
I'll take the advice and perhaps train a little less from next week.

You are doing fantastically! Congratulations! Please don’t get discouraged.

I can only mostly suggest the same thing as others - try measuring as well as weighing as muscle is more dense. Have you maybe got an outfit that was too small? Try it on to see if it feels any looser. And do be careful with the training - rest days are important. At least switch out the exercises - a cardio session on one day alternating with a resistance session the next day perhaps.

Merryoldgoat- I think I'll also have to lose at least 20lbs before I see a change but we'll just have to hang on in there. We can do it!

hellsbellsmelons- thanks for those tips!

10lb in a month IS drastic!

Well done!

How much do you want to lose?

Hi OP
You should be v pleased with yourself! I'm interested to know how you have stopped binging? Something I struggle with myself

I have a whole wardrobe of way too small outfits lol. Right now I'm living in baggy jumpers and leggings because I refuse to buy a new wardrobe expect for the small thing here and there

roundtumble

Well done 💐. What pushed you to do this? Are you enjoying the Gym?

Low carbing works for a lot of people. BIWI & her ‘Bootcamp’ threads are fantastic, the support & friendship is really, really helpful.

Weight loss is
90% eating less
10% moving more
healthy food is only healthy in smaller quantities
BUT
weight loss done properly only needs doing once

anything faster than 2 lb a week is unlikely to be sustainabale
so
you are doing fine

Agree with everyone else. You really can’t rush this. I know it’s frustrating because you want change now. We all feel impatient with stuff like that, but you need to make yourself comfortable for the slightly longer haul because very drastic weight loss usually can not be sustained in the long term.

Of the people I know who have lost significant amounts of weight, and who have succeeded in maintaining that new weight for a period of 5 years or more, are the ones who lost it gradually over quite long periods, because it was a lifestyle change.

I also agree with pp about measurements being a much better indicator than weight, especially as you are exercising so much.

What kind of exercise are you doing and did you go from no exercise to exercise? Or were you already exercising and just increased the amount?

If you are doing weight training (which you should be if you’d like to burn fat and strengthen your bones!) then you really must have rest days. Partly to help you avoid injury, but also to avoid overtraining. This is an actual scientifically recognised condition which can result in fatigue and reduced immune function, often necessitating several weeks’ complete rest from exercise. I don’t think you want to risk that.

On the rest days, the muscle is busy repairing all the micro-tears which occurred during the resistance work. This is what results in muscle growth (making you look more ‘toned’), whilst also burning calories at an elevated rate. Muscles use more energy than fat does just to function, so resistance work provides an ‘afterburn’ effect whereby your metabolism is elevated for up to 24 hours after you finish your workout.

I am a recently qualified PT and fitness instructor, and the above is the advice I would give to a client.

im 5'10 and started at 203lbs, im 181lbs now 2 months later, I dont exercise aside from trying to get 10,00 steps a day. Its hard but slow weight loss is sustainable weight loss. You might lose more if you exercise a bit less and focus more on what you are eating but you have to find the way thats going to work for you. Set yourself an interim target (my first one was 185lbs which is my normal 'I need to go on a diet weight, 2nd one is 'into the 170s' then 170lbs' Its easier if you break it down into manageable chunks. Im nowhere near dropping a dress size yet which I think is pretty standard being tall, I carry my weight fairly evenly all over so it takes a long time to make any real difference!

If you train as well as diet immediate results tend not to be so fast due to building of body mass with training - also your body needs recovery time from training - 2 days on one day off is usual rule. Or mix hard training with lighter exercise you enjoy and is more aerobic e.g. badminton or even a yoga class to focus on core strength etc

Celebrate your month, and remember by training you are building the foundation for future results as well

Your doing really well by sticking to an overhaul but please don't try to lose too fast.

Your body needs time to adjust and losing large amounts doesn't give the body time. Slower loss means the skin has time to shrink as you do too!

1-2lbs a week is a slow and steady amount that means it's likely your making sustainable changes that aren't in the extreme category so in theory the loss will be permanent because the changes are things that fit permanently into a healthy lifestyle, unlike changes in the extreme category which you couldn't keep up forever or would be dangerous to do so.

Obviously I don't actually know but your second post does fit with what I'm saying. slower loss is a sign because the extreme choices tend to lose big amounts in a small time.

im no expert though just a random online so you know be savvy with your own health

Oh and yes I completely agree with measuring. Arm, waist, and thigh. because exorcise can make you a lot smaller but the scales may not reflect that.

I want to lose 4 stone at least and then see how I feel from there.

Pooshy, tbh i'm quite confused myself as to how it's just stopped. I mean I had a consultation & short gym session with a personal trainer and after that I just kind of went into beast mode. I'm meal prepping which actually helps so much! I'm snacking on fruit if at all, I completely avoid the sweets, biscuits and crisps/junk aisle and I'm constantly thinking of healthy alternatives.
I thought I'd never be free of it as I basically planned my days around eating before this but it can be done!
I still get urges of course but I really want to be healthy more than I want to find comfort in food now.

If 10lb a month isn't progress, I don't know what is. It took me about 3 times that long to lose that weight!

10lb is great but remember that losing weight is generally considered to be 80% diet and 20% exercise. It sounds as if you are perhaps putting too much emphasis of exercise.

The amount to describe currently is completely unsustainable unless you are some kind of an athlete. Going forward I suggest you look towards your intake a little more and reduce the exercise to a maximum of five times a week with a mix of strength and cardio.

Good luck.

I was 196 lbs and 5ft2 about 8 years ago.
For me it took 2 stone before it even became a bit noticeable as I think it was due to where the weight comes off. I’m my case it was boobs and back for 2 Stone.

Just hold on there and stick with it and you will get the results you want.

Congratulations on loosing 10lbs in a month that’s fantastic.