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?

A pound a week is a really healthy way to lose weight. May not feel like much but if it's a pound of real fat that you've burned, not just water loss, then that's good progress.
20 miles in a week really isn't much though. I'd describe myself as a very sedentary person and I easily walk 20 miles every week. Can you get up and move around more during the day or add a 5 minute HIIT workout to your schedule, while the tea is cooking or the bath is running. Some of the HIIT mini workouts online are surprisingly effective.

Even though I'm not doing SW myself I have been following Debbie, the lady who did an AMA on here about how she has lost over 15 stone. So her success on the plan makes me think it can work very well, if you follow it in a sensible way as she does.

Forget the scales... take your measurements, and you will see the inches coming off more than the pounds 😁

I find weight watchers much perfect as they teach portion control... slimming world don’t (well they didn’t when I attended)

Have you taken measurements? If you're exercising more then you will be becoming more toned. You're also not following the plan correctly by skipping meals.

feel your pain, I walk 3.5 miles to work and 3.5 miles home a day so 7 miles a day and I am on the Cambridge diet (meal replacement) most weeks ive lost 4 pounds but on the weeks ive lost 1 pound or stayed the same I have been really upset. Keep going though all those pounds ad up and despite the weeks with little or no loss I have lost over 3 stone and have 4 to hit my correct BMI x

If it's taking you an hour to walk 3 miles, then you are unlikely to be out of breath unless you are very unfit. 3mph is a very average walking pace.
If you have an hour a day to exercise look into HIIT. It would make a much bigger difference. If you are worried about your ankle try spin, or rowing?

Cardio had a mild effct on my weight loss - diet a bit more so but the biggest impact was when I started lifting medium/heavy AND cardio - weights plus bodyweight will really speed things up - and give you strength related superpowers.

Oh yes, and inches are more important than weight. I weigh about the same as I did 4 months after my first child was born, but I'm a damn sight slimmer since my composition is completely different -22% body fat vs 30% body fat.

Did you drink more to balance the extra exercise?
The scales catch up eventually. You are changing your shape by walking more.
Keep going it won't take long

Give up SW and try counting calories on MFP.

I always over ate on SW, and I hated the approach it promotes (eat as much free food as you want, only don't really).

Since starting MFP at the end of August I've lost 1.4 stone. It's all about the calories, and it's totally changed my relationship with food.

And it's free!

Do two to three hiit workouts you will loose weight

I've lost 2 stone this year but it was bloody hard work.

First 6 weeks I exercised 3 times a week, dieted and lost not one pound. I nearly gave up. But suddenly after 6 weeks, something kicked in and the weight started falling off me.

Now the only thing I try not to do is eat carbs in the evening. Other than that, I have a huge breakfast, huge lunch and a small dinner and eat more calories than I did when I was 2 stone heavier!

But it took an AWFUL lot of work and I live in terror of ever putting it back on!

and i would agree at cardio plus weights

I couldn't run a km when I started. I now run 4-5km each session at the gym and do 20 mins weights or resistance movements (like squats, push ups)

I lost 7 inches, yes 7 bloody inches, around my waist!

Please don’t give up. I know it is disheartening but think of the positives. The first is that you have not gained any weight this week. You have a stone to loose so even at the slow rate, in 14 weeks you will have reached your goal. If you are not too overweight it does come off slower at first. I also recommend weigh yourself at the same time every morning. That way it is easy to remember what you ate the day before and adjust your meals accordingly.

But a lb is a deficit of 3000 calories.

To lose weight I need to walk at least 5 miles a day, 6 days a week. I wouldn't expect to lose weight on 3 miles a day so a lb to me is a good thing.

If your ankle is stopping you exercising, lift weights.

Use the heaviest weight you can for five minutes.

A recent study by Micheal Mosley showed how five minutes of hard exercise is better than 15 minutes of easier stuff.

He also showed that twenty minutes of Tai Chi does the equivalent of twenty minutes of Zumba.

I know its about weight loss for you, but also consider your health.

When I was losing weight some weeks I'd stay the same, then find I'd lost four pounds another week.

I always used my clothes as a guide, not the scales.

The scales can be bastards! Checking your progress by how your clothes fit and how you feel is a much more beneficial way of doing it. I've been working on changing my body over the last 5 weeks and have lost only a couple of kilos but I'm wearing clothes that didn't fit me a month ago and can see the changes in my body shape and size. Don't be pissed off, just change your plan a bit and don't bother with the scales. Maybe look for a home workout plan, I do 15 mins a day only and walk the dog and it's working really well. Good luck :)

First 6 weeks I exercised 3 times a week, dieted and lost not one pound. I nearly gave up. But suddenly after 6 weeks, something kicked in and the weight started falling off me

That's what I'm like. Nothing for weeks then it just kicks in.

Watch your portion sizes on sw. Also just because they say some foods are 'free' they still have calories and they all add up so think about those too.

‘Weight’ as in the number on the scale is less relevant (to health and appearance) than muscle tone/ waist circumference. Exercising increases muscle mass and muscle is heavier than fat, so you can see an increase/ plateau in ‘weight’ despite getting slimmer/ more toned. Also your weight varies pre-poo, post-poo, post meal, etc. it sounds like you’re doing really well! I’m another vote in favour of building muscle, it burns calories and creates tone more healthily and sustainably.

It is the same for a lot of us. I think if you have 5 stone to lose it comes off quickly. If you have one then for most people losing a pound a week (which is a deficit of 3500 calories or 500 fewer a day than you expend) is about right. So if you need say 1800 a day only to stay the same weight which is the case with some inactive women then 1300 a day will lose you a pound a week.

Walking 3 miles is ok but youd maybe do better cycling those 3 miles. It's the intensity of the exercise that's important too, not just more exercise. You need to aim to get breathless and a bit sweaty. Walking at a decent pace, not ambling along, burns about 300 calories an hour.

Any way a pound a week lost will be a stone lost in 3 months time and the slower it's lost, the more likely it is to stay lost!

other thing I did was use the boditrax machine - so I could see I was losing fat and gaining muscle when the scales didn't move much!

My weight varies through my cycle - I’m always 2lb lighter when I’m ovulating than the day my period starts.

I’ve been trying to failing to lose weight (I’ve lost half a stone over the course of a year). Some recent blood tests reveal that my oestrogen level is very low which makes it very hard to lose weight. Same with thyroid issues.

I don’t know what you’re eating or how much, but if you really feel like your weight is not reflective of your diet or exercise then I’d consider getting a check up. My weight went up when I stopped pumping milk along with a host of other symptoms that I thought were thyroid related but actually seem to be oestrogen related.