To just accept I'll always be fat!

[BulkyBody]

So been working out 4/5 days a week for the last 3 months. 40+ minutes hard cardio, 45 minutes weight training and then 30/40 mins swimming. In the days I don't train, I try to incorporate at least 30 minutes brisk walking. I have overhauled my diet so fruit for breakfast and omelette for lunch instead of toast, cereal and sandwiches.

I deliberately did not weigh myself until 3 months was up today and I have lost a grand total of 4lb , BUT I am now fitting into a size 16 down from 20 although I don't think I look much different in the mirror so not sure how that has worked .

I am still over 17 stone with swollen ankles!

The exercise is taking up so much time, I can't keep it up for much longer as other stuff is getting neglected. I will continue but maybe only 2/3 times a week as my body does feel better but I just feel like 'fuck it', I want to eat toast with tonnes of butter'!

I have hypothyroidism too.

AIBU to just give up?

I think you have done absolutely brilliant in three months. I second PPs wrt reducing the training to 3x per week maximum. Muscle growth and fat burning happens in recovery (and sleep!!) and you aren’t giving yourself time and space to recover. If I had a good weights session, I need at least 3 clear days rest. If I do that, my performance is high during the next training session and I can often up the weight/do more reps. Whatever you do, do not drop the weight training, drop the cardio if you have to choose. Muscle burns calories just sitting there, if there is less muscle, there is less fat burning going on in a resting/ normal state.

Personally, I can only lose weight by doing low carb and having long breaks between meals as I am genetically pre-disposed to high blood sugar/insulin resistance. The condition is very prevalent in overweight and obese people. I would urge you to read up on it.

You need to find a way to eat/exercise that you can keep doing forever. And I mean that. It’s not until you lose weight or just for 6 months, or for a year. It needs to be going forward from now, forever. What you are doing now is not sustainable or enjoyable from your OP. Yes, you can still lose weight without having to drag yourself through hell and back. It pays to search for and find the lifestyle you enjoy and which will help achieve your goals.

Well done to you again. You have achieved great results dropping two sizes, but mainly improving your metabolic health markers. Ignore ‘the weight’, it is what makes the weight that matters.

The amount your burning off is an estimate though - it can never be a precise figure and it may be that you're burning slightly less than the calculation is putting you at.

When I lost weight I got the best results from no exercise apart from walking, and all thru diet.

I'd have to run over 15 miles to burn 1000 calories...
Which is running 105 miles per week in order to have a 7000 deficit. Are you sure you're doing that? (the equivalent?)

Also I used to count any walks less than a few miles just as normal daily activity not on top if that makes sense.

I personally think what you've accomplished is a big deal and dropping the dress sizes is the important thing.
x

Keep going!!!! You are doing brilliantly!

You've done really well, but I understand your frustration!

But as PP have said, weight loss is more about diet than exercise. Exercise is undoubtedly good for your overall health, but less so when it comes to losing weight.

So what is your diet like? What's a typical day's food and drink?

Just read your update. Well, you are the billionth person to prove by own example that calories theory does not work. Why is it we have an extra slice of toast and put on weight, but have one slice of toast less and it doesn’t work the other way? Maybe it is a case of the Occam’s razor explanation. It doesn’t work because it is bull.

I am like you op,. Been eating soup for lunch and dinner all week, 7 hours exercise a week and walks, lost 4 pounds in a year. Have pcos and just over the upper limits which indicate underactive thyroid so I am fighting a losing battle, it is demoralising and tough and whilst I feel fitter from the exercise I am not losing weight, whereas for someone without these hormonal issues would be losing at least a couple of pounds a week. Ffs. I did 1000 cals a day for 4 weeks and put on 4lb 🙄, this is why all the flippant "move more eat less" stuff starts to grate.

Sorry, my best advice would be to take where you are as your starting point, and to cut off 250 calories a day - aiming for a further small deficit and see what weight loss results over 2 months with that.

For me, calories in/out worked perfectly... I saw a huge difference in weight loss when I was eating 1500 a day vs eating 2500 a day. However, it worked out averaged over time - obviously even if you say make a dramatic cut by 1000 a day or something crazy, for that one WEEK you could see an increase because it is influenced by so very many things and it simply doesn't work like that. The key is over time, what it says in two weeks time, a months time etc after doing the same thing every day.

OP it might work better looking at foods which increase blood sugars/stimulate insulin production rather that counting calories in rubbish and believing (mistakenly) that one can eat whatever as long as they ‘burn it off’. Sadly, body chemistry, digestion, hormones aren’t based on calories and these ARE the things which impact one’s weight.

I had the same scenario; exercising like crazy and disappointing numbers on the scales.I got very despondent. My problem was I’d just cut calories but not changed what I ate. I started doing Dr Michael Mosley’s Fast 800 and lost the three stone I’d been hanging on to in 12 weeks. It’s been pretty easy to maintain. I’m still exercising but nothing like I was. TescoFinest is right on the money.

Having more muscle burns more calories, and body fat percentage can make more difference to your health than weight, so I wouldn't give up the weight training. You've lost 2 dress sizes which is fantastic! Maybe cut the cardio if you don't have time and focus on creating a defecit through diet instead. You could also see if you can find somewhere to get your body composition analysed?

I think you need to start weighing yourself and start calorie counting. You are overestimating the effect of exercise on your calorie intake.

If you think you have a 1000 plus calorie 'credit' from your exercise I assume you are eating a lot. I think some small changes will make a big difference on your weight loss

If you're hungry, OP, you need more protein and more fat in your diet.

What will help with losing the weight is cutting back on sugar and other sugar-producing carbs. So the omelette is great, but the fruit is less good. I'm super-impressed by your fitness regime, though, and two dress sizes is nothing to be sniffed at.

You sound like you are doing great and dripping inches so your overall body shape is changing. I would probably up the cardio which is great for weight loss and reduce the weight lifting but speak to a gym instructor to get more detailed help.

I do 40 mins of aerobics 5 times a week and have just overhauled my diet. In 4 weeks I have dropped a dress size from 14 to 12 but need to weigh myself. Like you I have been reluctant because I don't feel as though I will have lost much actual weight. I will though, I have lost inches everywhere which is positive. I intend to try to fit in a morning work out too as I have several stones to lose and hope it will help my swollen ankles too.

Keep going just change up your exercise so it is varied and keeps you interested. What about a food diary, there are loads of apps to help you keep track?

I think you are over estimating how many calories you are burning .
500 for a big walk ?
I do 4 miles x 2 daily = 90- 200 calories per mile depending on size,muscle mass and rate .
Most trackers really over estimate this.
I also set what Im eating rather than eat to my exercise.

Eating at the end of the day is the worst for putting on weight so if you are only eating fruit and omelette during the day then having 1000+ calories in the evening this is why you are not losing pounds. Download a calorie counter app and spread your calories over the day with more during the day and less in the evening.

It's the old line of you can't outrun a bad diet, even if that diet has massively improved. You've dropped two dress sizes which is loads. Now it's time to rethink the calories.

Weight is nothing to go on. The last gym I was in did not focus on weight, they looked at measurements, body fat % etc. Muscle is heavier than fat, that's why you are loosing inches but not as much in weight. Do not hang yourself up over the scales.

You are doing amazingly well to get to where you are now, keep it up. Going to the gym 2/3 times a week will still really help you. Maybe talk to a PT there if you have not already, my sis is one and she would suggest that you don't settle into a routine of the same exercises each day as it becomes less effective. Maybe one day do cardio and some weights. Another day cardio and a swim etc.

Just read your update, if snacking is a problem, always have healthy snacks ready to pick at. I follow slimming world, so I weigh my daily allowance of healthy A (dairy) cheese in the morning and cut this into cubes and leave it in the fridge on a plate with slices of ham, hard boiled eggs, baby plum tomatoes (they are sweet and juicy and oh so yum). Then when peckish I have healthy stuff to pick at. Keeps me away from the crisps and popcorn I would be having otherwise.

yes, you could be way overestimating how much you're burning off. Eating less is the only way I lose weight no matter how much I exercise.

Op has underactive thyroid - it really isn't as easy for her as just cutting calories and dropping a dress size in a few weeks. She would prob need to go to levels much lower than someone with normal thyroid function and still exercise like mad to lose even a pound.

I would take care with overdoing the exercise in case of injuries if it is new- maybe go a bit easy. Everyone saying how great it is but it can result in joint problems if overweight and not used to exercise. maybe lose a bit of weight first to take the pressure off joint or stick to non pressure bearing like aqua aerobics or yoga- weight should be fine though, good luck.

I won't reiterate what others have said but agree with them.
Have you considered that perhaps you have an allergy? I have a few friends who had weight drop off them when they stopped eating the allergen. Something like low fodmap or whole 30 could help you identify if there's anything causing a problem when you come to the reintroduction stage.

Weight loss is not an accurate indicator of success. You could slash your calories, not exercise and the weight would probably fall off BUT you’d be losing water and lean muscle, NOT fat. What you’re doing is perfect and your dress size results prove that. You’re losing fat and building lean muscle. You may not see the net losses on the scales but you’re seeing them elsewhere-congratulations! I need some of your commitment and perseverance!!

Op you are doing fab.
The last time I really tried to get fit, pre kids, plenty time on my hands. I was doing a variety of excersize inc running, I found initially I changed shape. Then later I started to actually loose weight.

I think you might find your body will have built muscle and now start to drop fat. But as others have said keep and eye on the diet.