Walked 20 miles in a week stuck to diet lost.,,,

[startingtolooklikemother]

A pound.
A bloody pound, I've followed SW plan to the letter (in fact eaten less than I should of done as pretty much stopped eating breakfast)
I've walked a minimum of 3 miles a day
I'm pissed off so am AIBU to expect a bit more?

It could be that your not eating enough. You should be trying to eat at least 10 of your syns a day.

YANBU

I’m sorry you are disappointed. But unless you are very very overweight you are only burning 300 extra calories a day. So one pound weight loss in a week is fine.

I've gone under syns some days and gone over by 3 on a couple of other days. It's bollocks and I'm having a right old strop with myself

3 miles isn’t really much distance to walk. Walk more, add ankle weights.

Have you been on it long? I gradually lost a stone in the first 2 months then 1lb on 1lb off for the next 3 months.

You may have a big loss next week though so don't loose heart just yet..

Weight loss is 90% food reduction
10% exercise increase

are you using MFP to actually weigh each portion of food
are you counting drinks
are you counting nibbles

have you given up snacks

what do you eat

Up your exercise (intensity) and do a totally honest food diary. That helped me massively. I did swimming, huge dog walk daily (probably 3 miles) and bonkers badminton, the one where you find someone who’s just that bit better than you and makes you run round the court like a lunatic.

3 miles isn’t really much distance to walk. Walk more, add ankle weights.
Agreed. Also pick up the pace. Are you walking briskly? Power up hills.

What's wrong with a pound a week? Why does everyone expect magical massively quick weight loss and to lose 5lbs every week? A pound is good & a step in the right direction. A pound a week could be a stone & a half before Easter!

LCHF.

The way forward >>>

Yes, what exactly have you eaten?

A lb a week is not bad on SW.

It might come off next week, it doesn't always come off as we think it should...

Google an image of a pound of fat! You’ll be surprised how big it is. So keep up the good work!

I'm a bit restricted on exercise time, an hour is absolutely achievable but due to recovery from broken ankle I can't do anything too high impact (thank god coz I hated running)
I've got just over a stone to loose so I suppose it's not loads. Just annoying when I've been good, written everything down but I suppose it's still a loss

I get you OP.

3 miles may not be much to.some but if that is a marked increase on tour usual activity levels then along with an watingbplan you would expect ro lose more than 1lb.

No real advice other than stick with it unlike me. Similar to you I started a restricted eating plan and increased my activity levels and lost next to nothing. After 6 weeks of feeling deprived turning down invites to the pub etc not having much choice I actually fancied on lunches out at various social events I lost a grand total of 3lbs I've now given up. Dont be like me. Im actually very down about it.

I feel your pain. I've lost half a pound each of the last two weeks on weight watchers.

The distance you walk is irrelevant unless you walk a minimum of 100 steps a minute

Don’t use ankle weights if you’re recovering from an ankle injury! I wouldn’t particularly recommend them to anyone, but you’ll risk seriously knackering your joints.

Do you walk so briskly you’re out of breath and sweaty? Do this for as long as possible slow down, have a breather, then go again. Keep upping the amount of time you walk briskly for.
Make sure you’re eating enough. Have you tried 5:2?

I walked 65 miles and put on weight!

Weight loss is not linear. What you do this week may not impact your weight loss at the end of the week, it may take a bit longer. So many factors can cause your weight to fluctuate and standing on the scales at SW is just a tiny snapshot in time. If you only have a stone to lose, I really wouldn't expect much more than 1lb a week to be honest.

Healthy weight loss, the kind that will stay off long term, is 1-2 pounds per week. A pound is a pound, it's progress in the right direction. You're doing it, and in a way which is kind to your body too. Don't be unkind to yourself, if your best friend came to you and was sad that they had only lost a pound, what would you say to them?

You're doing great!

I think of it like this: weight gain is like when you are in a car, accelerating. You could take your foot off the accelerator and even brake a bit, but you'll still go forward. It takes huge effort to start slowing down. But, when you do, it takes less and less effort - you find you slow down even when you're not hitting the brake so hard.

That's probably a bit fanciful, but it works for me.

I think 3 miles per day is just fine if you've never exercised before, but bear in mind that you will be putting on muscle, so you may not see the benefit in weight purely because your body is becoming more toned. Keep it up for a few weeks and see how your clothes fit - I'd be surprised if you don't find that, even if you don't lose much weight, you look more trim and have some room around the waist.