How to lose this weight

[crackingday]

I've been going to the gym for 2 months I've really toned up but not actually any different on the scales, I've about 3 stone to lose ish how can I achieve this? In my head I need to be doing an hour at the gym or a class every day or at least 5 days a week ( if I have a day or two off I don't go for 3-4 days ) I eat awful but I know counting calories I'm actually setting myself up to fail so what would anyone suggest ? Maybe I need to eat 3 set meals and cut crap and fizzy ? Any suggestions I'd love to hear because I don't want to be this size in a few months ? Also to lose 3 stone how long am I looking at to achieve this ?

You need to look at what you're eating. It's really easy to eat back what you've burned off in the gym plus more.

Why do you think that you are setting yourself up to fail if you count calories? You need to work out your TDDE and then eat back the calories for exercise. You could lose the three stone in around five months, it depends on what you drop your calories to.
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@tinydancer88

You need to look at what you're eating. It's really easy to eat back what you've burned off in the gym plus more.

Yeah. Unfortunately exercise by itself isn't going to make you lose it. It certainly helps! But you need to look at what you are eating. That would also be handy so you don't put it back. Look at your habits and change some in a way you can keep without having to diet or something. Portion sizes are often issues.

You're wasting time if having crap and fizzy drinks.

Assuming all things are equal and you're not dealing with a medical condition that makes weight loss more difficult, the answer is you need to review your diet.

And yes, that involves paying attention to the nutritional content of the food calories, caloric density, and nutrients. You have two needs fueling a workout appropriately, and creating a caloric deficit so you're expending more energy than you consume. That's it. You need to eat a balanced amount of protein, carb, and fat to fuel your body, without going over to excess on any of them. If your diet isn't balanced for example, carb-heavy once your body has what it needs of that particular nutrient the rest is stored...as fat. This is where the keto-preachers usually step in, because excess carb is readily converted to fat once your body's glycogen stores are full and as carbs aren't generally very nutritionally dense (especially processed ones) we tend to eat them to excess, very easily.

Toning up is terrific, because pound per pound muscle mass uses about 3x the number of calories per day (about 6 kcal for every 1 lb.) that fat does. But it is not enough alone to help you lose weight.

But yes, the answer is to eat less -- moving more isn't going to help you much until you have the nutritional puzzle solved.

Abs are made in the kitchen. It takes so long to burn off calories and seconds to ingest them. You have to eat less and move more, but you REALLY have to eat less.

Also, weights. Cardio alone won't cut it. Oh, and eat less.

Diet is the much higher factor for weight loss.

Exercise is great for heath, mood, fitness and a whole host of other stuff but it will have relatively little impact without being supported by a decent diet.

Abs are made in the kitchen.
I dunno..i think abs are made in gym but revealing them is done in a kitchen😁

Have a look into fasting. It's working for me & I can never usually stick to anything. Nearly 2 stone down in 5 months (& still a couple more stone to go). I avoid carbs & count calories. Exercise when I can but if I don't then I am extra careful with what I eat.

My Fitness Pal app is great for tracking your food and has a scanner. You need to look at the whole picture, carbohydrates, fats, sugars, protein. It will also tell you how much of each to eat for each meal to loose weight.

Next, invest in some PT sessions at the gym, worth every single penny and will ensure you are doing the correct type of excercise and you are doing it properly.

Finally, see your doctor, get a blood test, blood pressure checked and talk about possible medication, i am prescribed mysimba

I’m now 10kg down in just over 3 months, good luck!!!

I eat really healthily (no sugar, no fat, fry light for cooking, loads of veg) during the week and eat what I want on weekends. I do one gym class a week and so far I've lost 1stone and 3lb. It's still coming off slowly but steadily. I find it easy to stick to, because of the weekends.

A lot of people FREAK OUT about VLCD diets...but I have been an avid gym-goer, I have done WW, keto, the caveman diet etc...
I've done it all! And Slim and Save is the first diet to work for me. It's really motivating to have good results and once I reach a healthier weight I am going to add in plenty of exercise etc.
I just had my 4 week weigh in and I've lost a stone!

A realistic weightloss rate is 1 or 2lb a week. If you were eating around 1200 calories a day consistently, 2lb is the likely outcome. That would mean it takes approx 7 weeks to lose a stone and 21 weeks to lose 3 stone.

Crash diets can make you lose weight faster but also make it much more likely you will put it back on.

You need to relearn what a healthy meal is and what a healthy day of food is.

I would recommend Noom. It's an online weightloss programme with a support group and a coach which so very focused on the psychological side of weight loss, which is very important for it to be sustained. You eat normal food, no shakes or bars - but you learn what that should look like.

Intermittent fasting. Watch Jason Fung on YouTube. And the film Fat Fiction on Amazon Prime.

Low carb will make it faster too. X

@ScottishNewbie

A lot of people FREAK OUT about VLCD diets...but I have been an avid gym-goer, I have done WW, keto, the caveman diet etc... I've done it all! And Slim and Save is the first diet to work for me. It's really motivating to have good results and once I reach a healthier weight I am going to add in plenty of exercise etc. I just had my 4 week weigh in and I've lost a stone!

I agree that people freak out and that VLCD work.

But the issue is they don't stand you in any sort of good stead for once you stop the VLCD.

The reason they work is you aren't snacking (so you're fasting) and they are very low carb so you're in ketosis.

You can achieve the same results, but tastier and healthier on Fast800 or Intermittent Fasting + low carb.

And you also then learn how to maintain the weight loss once you're happy.

@NatashaRf all very good points! Although I have a plan for easing out of the diet and I truly believe my relationship with food has changed.
Being unable to turn to food for comfort or out of boredom etc has shown me other things I can do to fill that void.
I think it can be a good way to break terrible lifelong habits, as long as the emotions behind WHY you did those things are also being addressed.
But it's not for everyone, I totally get that!