To myself and impatient? Weight loss,exercise related

[MintyGreenDream]

Took up a gym membership 3 weeks ago.Ive been doing cardio and weights 3 times a week plus 1200 calories a day and ive lost fuck all weight,not even a pound.
It can't be muscle weight because I've only just started.
I'm 41, 5ft 10 and weigh 12st 5 the heaviest I've been in years.Im a big 12 in clothes edging to a 14.HELP

I know 12 and 14 isnt big but I'm usually around 11st.

That does seem unusual on 1200 calories.
Are you measuring EVERYTHING.
Counting it all on something like MFP. Or are you guessing?
Are you low carbing?

Stay strong. It can take abit longer as you are older. I lost 2 stone from 8 Oct to jan by intermittent fasting and daily cardio am similar age to you

I would absolutely recommend low carb/keto. I've lost over a stone over the last 2 months with not that much exercise.

Also maybe measure yourself too. And go for that as opposed to the scales.

Are you absolutely sure your scales are reliable?

Yeah you’re underestimating your calories sorry op. You need to take a seven day average. Either you’re not counting everything or your portions are off. Unless you’re a medical marvel to maintain at this rate you’re averaging about 2500 calories a day.

Muscle weighs more than fat, so weight change might not be a good indicator. Measure your waist etc. Instead.

Also, you won’t see a change for at least 6 weeks. Keep going and try some regular long walks. This will help shift the weight too. Stay focused, it will easily drop off as you don’t have much weight to lose.

Re diet, don’t worry about calories, but avoid bread and alcohol. Eat tons of veg (soup/salad) and drink lots of water. Cut back sugar. Don’t snack or cut out meals. Eat breakfast. This will help boost you short term.

I'm definitely weighing and using MFP I've lost weight quicker before doing naff all exercise just low calories Maybe it is my age!

@Snorkello

Muscle weighs more than fat, so weight change might not be a good indicator. Measure your waist etc. Instead.

Also, you won’t see a change for at least 6 weeks. Keep going and try some regular long walks. This will help shift the weight too. Stay focused, it will easily drop off as you don’t have much weight to lose.

Re diet, don’t worry about calories, but avoid bread and alcohol. Eat tons of veg (soup/salad) and drink lots of water. Cut back sugar. Don’t snack or cut out meals. Eat breakfast. This will help boost you short term.

Um what? She’s not built up enough muscle in three weeks on that regime.

Op then irs your portion sizes. You’re getting your calories wrong, no wat round it.

I can do 1200 with carbs and not really lose weight
Or 1200 low carbs and lose 2lb week on average
I am also 40s

It's probably the exercise making you hold on to water weight, if you didn't exercise much before. This should even out over a few weeks as your body gets used to exercise.

I find that if I exercise a lot weight loss is slower but get fitter and toned ( so lots like you've lost weight). If your not bothered about the number on the scales but want clothes to fit better and look slimmer id say keep doing what you are. If your bothered about the number then either reduce the exercise or you'll need to be more patient as it'll take longer.

Some gyms do a bodyfat measurement where they put a very mild current through your body. This can be useful to know. I'd also be wary of going too low carb if you're lifting weights. Will be hard to maintain energy for compound lifts etc and will make it much more mentally challenging.

You don't need to lower your carbs (and I say that as someone who eats low carb because I'm diabetic). Bluntness is right, your calorie counting is off, or because you're over restricting you're then over eating at other times. Any decent coach would say the following:

1600cals a day as a starting point (averaged over the week)
100g protein a day
10000 steps a day
Minimum 3 resistance training sessions a week

Scale weight is a good indicator of trends over a few weeks but not the be all and end all, take measurements and photos and don't expect to see much difference for a good month.

Cardio is fine if you enjoy it but not of much benefit for weight loss as a) people tend to think they've burnt way more than they have and then 'eat back' calories and b) tend to make you hungry.

Also you're not trying to lose weight, you're trying to lost body fat which is really hard to measure, hence why scale weight should only be looked at as an overall trend over time.

Really recommend ESG fitness on Instagram.

I struggle to lose weight sometimes at 1200 calls so when I was doing my weight loss thing went down to 800 cals a lot of the time!
Also don’t eat back exercise cals!!

Low carb / keto / IF.

Drink more water, I lose weight very slowly but the more I drink the quicker it gets, I have at least 2.5l a day but usually hit around 3-3.5l a day. I started at 2l and built up so my body got used to it, if you get a headache have an oxo cube in water to replace lost electrolytes.

Your body needs water to help it burn fat, drink to shrink.

Is the exercise giving you aching muscles? When you are new to exercise your body will retain water to protect your muscles whilst they repair. This may last a couple of weeks and then your body should flush it out. Muscle is built by tearing slightly when you exercise and rebuilding stronger. Your body will hold water around the muscle whilst it repairs itself.

@MegBusset

It's probably the exercise making you hold on to water weight, if you didn't exercise much before. This should even out over a few weeks as your body gets used to exercise.

I second this. Plus, stop measuring success by weight! You've maintained a workout regime for 3 weeks, as well as a low calorie diet. That's a real achievement! You are fitter and healthier than you were 3 weeks ago. Personally, I find that the more muscle I have in my body, the easier I find it to maintain my weight. Actually, the easier I find everything, so definitely don't get discouraged, and keep it up!

Honestly some nonsense being posted on here, she’s not holding on to half a stone of water weight as she exercises three times a week, what a ridiculous idea.

3x/week isn't a lot of exercise imho.

Post here all the items that passed your lips in last 7 days.

I think you will have built loads of muscle doing weights 3 x a week for three weeks especially in the first 3 weeks.

Exercise will not lose you weight, it will make you gain weight as you gain muscle.

If you want to lose stored fat, the only way to do this is to eat a diet designed to keep insulin low. The job of insulin is to store fat from the carbs you take in. Stop taking in carbs and insulin stays low.. You start to access your stores Low carb, moderate protein (as high protein also spikes insulin) high fat (no carbs in fat and it's full of vitamins and minerals) and you start to go into ketosis and use the stored food instead.
Your breath will reek, you will have a touch of 'keto flu' and you will have to get used to hunger but you have to go through this phase to get to the ongoing day and night fat burning that a low carb diet creates. Once in ketosis you feel brilliant though.
Exercise will burn off the stored fat faster, bulk up your muscles and make you feel better in yourself but unless you cut carbs, exercise without modifying your diet will barely register for fat loss.

Thanks everyone.Im going to try eating less carbs.Ive definitely not been getting my calories wrong.Its trial and error like most things so I'll keep on with it.