To feel gutted

[InstagramPork]

Been healthy eating for the last 3 weeks, restricting calories to around 1200 a day and also going to the gym 3 times a week.

I thought may have lost a bit of weight but I’ve weighed myself and I’ve gained a fucking lb! I’m so upset!

I know you’re all going to say maybe I’ve gained some muscle but I honestly have inspected my body in the mirror and I can see no difference at all either.

I’m going to stick with it but it’s so disheartening to not see any results at all.

Any suggestions on how I can speed it up?

Typical day food wise-

Breakfast:
Bowl of melon, strawberries and raspberries
Green tea

Lunch:
Home made soup (or occasionally Covent Garden soup - 200 cals)

Dinner:
Lean chicken with potatoes (minimal) and mostly veg like broccoli, fine green beans etc) all logged on calorie counter.

Snacks:
Highlights hot chocolate in the evening (38 cals) to satisfy my sweet tooth.
Banana

At the gym I tend to do a 45-60 min class 3 x a week and also 20-30 mins cardio on either the treadmill or step machine.

Any ideas how I can speed this up?

You are not eating enough. Your body has gone into starvation mode so anything you eat it will cling on to.

Ok, I've read quite a bit on calorie calculators overcompensating for exercise calories so if you don't have a lot to play with, it might be worth considering only, for eg, adding half your exercise calories on to your total.

Basically, the problem is that even if you were sitting still your body would still be using up calories. If whatever tool you're using doesn't subtract those used-anyway calories from the extra it's giving you for doing exercise then you're double counting.

Hi OP,

Sounds really really frustrating for you.

It does, however, sound like your not eating enough to be honest. Weight loss is dependent on calorie deficit (this can be achieved by less carbs, following slimming World, weight watchers, whatever really...) but it's all about the calorie deficit at the end of the day.

However, if you are under eating dramatically, this can send your body into starvation mode which causes weight loss to stagnate.

I would also suggest that 1200 calories is also not sustainable long term--you need a lifestyle change that'll stick, not a diet...

Can I recommend you having a quick look at Team HR Fitness? I've been following their plan for coming up to 5 weeks now. I'm eating 1700 calories a day of balanced meals (not cutting out fat, carbs or anything else in particular) and as long as I hit my macros every day (certain number of grams of protein, carbs, fat etc) I'm good. The plan states that you need to do 15000 steps a day but that's it. Eat you calories, hit your macros, do your steps. I've lost 9.5lbs and its staying off. I'm also enjoying myself--I don't feel like I'm dieting and I'm really enjoying my food.

Go look them up on fb. I promise its worth it.

Measure, don't just weigh. That's the way to see if (bulky, light) fat is going and you're gaining (denser, heavier) muscle.

Starvation mode! You really need to give your calories ajiggle about.. maybe cut down on the fruit and use it on protein instead

three weeks is too early to see any effects of your diet. Also what do you drink? if sugary tea or coffee, and sweet drinks this also has an effect on the weight loss.

@FrenchJunebug I only drink green tea, water, or the occasional highlights hot chocolate (maybe a couple of times a week)
Although I will be having wine later! But I add those calories on and I’ll burn the wine off tomorrow with extra exercise.

@SpoonBlender I’m going to start measuring instead I think

@Jamboree05 if I ate 1700 a day I would gain weight. Honestly that’s roughly what I was eating and I steadily gained weight. For my height and build the max I should be having is 1500.

I’ve gained 21lbs steadily since Sept 2017 so I’m guessing if it took a while to gain it then logically it’s going to take a while to lose it.

It’s just upsetting that I haven’t seen any change yet

Thumbs up Insta. I'd second 1200 kcal being a bit low - maybe try 1400. And yes, it'll take a long while to lose but studies show that fast weight loss just comes back when you stop the heavy diet/exercise regime, while slow loss doesn't so much.

Mostly seems to be down to one being a regime that stops, while slow is a lifestyle change that you stick with. It's just calories in < calories out, it ain't rocket surgery :)

Well done on making your changes.
Are you drinking binbags of water? I have tried many plans over the years (now extremely happy maintaining on low carb) but when I drop below 2.5l a day I am bloated, my clothes feel tighter, I put a pound or two back on on the scales.
Looking at your food, I'd maybe reduce the fruit/swap for veg add in some yogurt at breakfast with blueberries.
Swap the banana for berries/crudites.
I'm sure you'll see a change soon, don't lose heart.

1200 calories is very low. I struggled to lose weight at this level but a friend of mine told me to search on 'macro' and suggested I upped to 1500 which worked better.

Your diet is quite high in carbs (the fruit,the potatoes). Try eating fewer carbs more protein (same or more calories). Some people lose weight more easily by doing this It does however depend on the person, their biology etc. I’ve kept my weight down for years by restricting carbs (reduced fruit, bread, pasta etc). You can still eat loads of veg. And obviously you can have treats. Not easy peasy but It becomes a habit. Good luck OP

Thank you for all your helpful comments, it is really appreciated xx

Calories sound ok but up your protein intake. Mid morning snack and afternoon snack both containing protein may help. You will feel fuller definitely. Also 2l of water.

I don't really understand all this talk of the calories being too low. It's all about your macros imo I'm short and my sustenance calories are low so I have about 1000kcal to lose weight (I have to make weight for a sport) I wouldn't recommend eating your burned calories tbh, I use myfitnesspal and don't log my burned calories at all, it can be inaccurate and you could end up eating more than you've actually burned.
1200kcal is the lowest anyone should recommend you to go, but it's fine, people overestimate massively how many calories we burn, this whole 2000kcal for a woman would put most of us overweight.
Use the nutrient section of myfitnesspal, it does seemvthat you're getting a very imbalanced diet, protein and green veg is my go-to.

Don't give in though! You hardly ever see changes in your own body, if you're moving more and eating less of course you're changing, take some before and after pictures too, it really helps! Good luck!

I am seriouskynidneewofht and receiving treatment for anarexia

I honestly eat more than that.

Given that diet and your output I am gobsmacked you’ve not lost.

I’m sorry typos. My phone on last legs

Ignore all the stuff about starvation mode - www.aworkoutroutine.com/starvation-mode/. This article also has some good pointers to 'hidden' calories you might not have noticed. If you have a history of crash dieting, you may have messed up your metabolism somewhat, and you may want to get your thyroid checked just in case also. But at 5'1", any inadvertant going over your calories will impact your weight loss more easily than it would for a taller person. Although obvs if you have lost 2lb, that is not to be sniffed at.

I've had to watch portions very carefully, especially with fruit; and don't 'eat back' your calories when you exercise, as I've found that this was another place where I was falling down. The comments about veg being better than fruit also are worth heeding, and the ratio between carbs and protein.

Measuring as well as weighing is a good idea, and there's a place to do that on MyFitmessPal if you are using it. Use a tape measure, measure not only waist, but 'belly button waist', which is with the tape horizontal around your body level with the belly button - the first measure may horrify you, but I found that measurement showed the weight loss before any other.

The Beachbody website has some great advice on what to do if you plateau, and has great recipe ideas too.

Good luck - and I hope your scales get sorted! And congratulations on embarking on a healthier lifestyle and what you have achieved so far.

Are you using my fitness pal to track your food - if you are check out the macro's too. The food you have listed is all carb heavy...breakfast all carbs, lunch (In guessing vegetable soup) will be carb heacy and you are only having a bit of protein at dinner with potatoes (carbs) and veg (carbs)

I have my macros split to 40% carbs and protein and 20% fat and try to make sure I hit that as well as my calorie target each day AND drink about 2.5 - 3 litres of water a day.

Also your exercise is very cardio based - try mixing it up with some body weight tabata or HIIT and some weights to get your muscles lean. I think if you do too much of the same exercise your body gets used to it. i always aim to do a couple of sessions a week that make my muscles ache a little.

Finally low fat nautral yohurt with fruit is really good for a sweet tooth - crumble in a meringue nest if you really need something extra sweet!

Are you weighing weekly?

I weigh daily and take average for the week. I weigh at same time every morning and can fluctuate by 1lb or so. As long as average going down I don't get demotivated. (Richie Howie advice).

STARVATION MODE DOESN'T EXIST!

It all comes down to calories in/calories out. If you have a caloric deficit, you will lose weight.

Are you weighing/tracking all your food? Drinks too? Drinking enough water?

Clearly not though, as op has demonstrated.

I count everything. I drink 2-3L of water a day.
I do cardio for fat burning and weights for toning as suggested by the PT at the gym.

@LL83 I’ve never thought to do that? All the advice I’ve heard it not to weigh daily as it fluctuates so much it can make you feel like you’re not losing. I may try your way then

Also wouldn’t I feel hungry if I was in starvation mode? I don’t, I feel like I’m full up when I eat and if I’m hungry in between meals I’ll have a little snack of carrots or peppers etc.