To be surprised am I not losing weight?

[Fatflump]

I am very overweight.

A few weeks ago I decided to cut out all the awful food I'd been eating (chocolate, carbs like White bread, rice pasta potatoes and so on).

Week 1I lost half a stone, Great. I was really pleased.

Last week I lost a pound.

I'm halfway through the week now and I've lost nothing.

I'm eating fairly well I think - yesterday I had boiled eggs and salad, fruit during the day, and chilli with steamed veg in the evening.

Today I've had 2 ryvitas with low fat hummus and a couple of light babybels, fruit, and steak/salad for dinner.

I'm not sure why I'm not losing, if I only had a stone to lose I wouldn't be so concerned, but I have over 5st to shift and was expecting to lose 3-4lb a week at least, certainly at first.

I don't know what to do. I've done nothing different than in the first week really.

I'm a different size but have a massive issue with junk food so massive well done on both the weight loss and cutting it out. Enjoy your meals and allow plenty of the good stuff, protein and veg. It is frustrating but your options are to keep going and you know you'll lose the weight but it could be hard and slow or give up and stay in the trap you were in and go the other direction on the scales. I know you aren't on the verge of that. Wishing you the very best. Are you feeling hungry? Really craving? If so I'd bulk up the meals a little at first. You've already given up the processed stuff and if you were eating a lot of it, you can afford some cals on decent non processed food imo.

Also measure yourself as well as weighing. I don't do it daily but I have a page in a notebook with the date and my bust, waist and hip measurements as and when I remember, roughly once a week.

I used to work in an open plan office where the women on diets had large lunchboxes filled with salad which were 4 times the size of a salad you would get in a restaurant, they never lost weight. Keep to portion sizes and you will get there. It takes time for the weight to go on so will take time to come off. You can do it!

A pound a week is a normal and sustainable loss. So you are on track. Don't weigh half way through the week.

I will have to keep going. I can't give up however tempting it is to just stuff myself with chocolate right now.

My sister lost a lot of weight recently (she did SW) and I remember so many times she would be crying because she put on a couple lbs that week or didn’t gain or lose. One week she put in 4lbs even though she was super strict that week!

But most weeks she was losing 1/2lbs a week which doesn’t seem like much but it quickly adds up! And now she looks back and is so thankful that she didn’t give up when she had difficult weeks. She still has a stone to go but because she feels so much better in herself and knows it’s a long process she is happy to carry on.

The number on the scales isn’t everything and they will fluctuate.

You say you have 5 stone to lose which sounds like a lot but just losing 1 or 2 stone will make such a big impact on your physical and mental health.

Wait it out, I totally get it. Let it pass tonight and it will be a win in the morning. The habit is ingrained, it is extremely hard when you feel like that. It's a trap and you'll only add to your woes. You know it. A great quote that I read recently was 'One is too many, a thousand is not enough'.. If you're like me for emotional and comfort eating, it might ring true for you too. Plan a lovely main meal tomorrow.

Weights is a really good exercise if you feel to big to run or go to the gym. Just get a couple of hand weights and find some exercises on the Internet.

Well done for getting this far! I don't think you are drinking enough water maybe aim for 3-4 litres per day...goid luck

@LadyCampanulaTottington

You're not eating enough in my opinion. Your body has gone into starvation mode and is holding onto all the extra fat stores

It takes months for this to happen not weeks.

Cut out as many carbs as you can including fruit and Ryvita. Carbohydrates are not required, eat mainly protein with some fat and low carb.

I’ve been doing Protein Priority Diet, eating this way, and I’m losing about 4lbs a week. I’ve lost 30 pounds since August.

And ditch the low fat stuff as well. low carb + good quality fats = weight loss (just lost 3 stone in 3 months doing this. I also cut out caffeine and alcohol.)

You’re doing brilliantly! Losing that amount in such a short amount of time is amazing. Don’t event dream of giving up xxx

NavigatingAdolescence why do you think caffeine made a difference? Well done by the way!

it sounds like you have unrealsitic views on expected weight loss. A pound or two a week is amazing. Your looking for long term goals not a short term fix.

I am doing richie swans SYFO out on insta. I had gained 2 1/2 stone over lockdown. He has taught me about balance, exercise, diet , neat. I got stuck on SYFO2 as i was still drinking wine, snacking and wasnt losing weight. Realised i wasnt tracking everything. I have smashed it on SYFO3 back to pre pregnancy, size i was when in my 20s. It s a mindset shift and you need to start by being honest with yourself. When i was tracking everything i lost every week...the weeks i didnt was because i had blow outs and didnt track everything

Weight loss is all in the calories you consume.

Have you worked out your base calorie needs for your current weight and height and then your ideal weight and height?

I used this tool to work out mine tdeecalculator.net/

Your calorie deficit should be somewhere between those numbers. Starting at the higher end and taper it down over weeks and months is less of a shock and easier for you to mentally reduce your calories.

Your first weeks progress will be insane. The following weeks will yo yo like crazy 1lb loss then 5lbs then you might ‘gain’ a 2lbs the lose again.

What you want to do is track your weigh ins so you can see your overall trend. You’ve only got two, three? Data points right now and the trend is going down. That’s good.

However you need to remember you can ‘gain’ for all kinds of reasons and progress can look ‘slow’ for the same reasons

Hormones. We’re women and human. Our weight can fluctuate because of our hormones. Pre and post period our weight will yo yo even if we’re NOT losing weight or actively dieting. So throw in a diet with that and it can make progress appear too slow or too fast.

Also worth noting that weight loss can change your periods. I lost just a stone and my cycle went from a 38 day average to a 28day average. So please take that into account and be patient as your body adjusts.

Being constipated - new diet things are going to be iffy with your digestion. You could be backed up especially as you’ve done a dramatic change. Or it could be whizzing out. Either affect what the scales can say.

You’ve eaten a lot of carbs. It’s not bad to eat carbs, eat them just be aware it’ll have a temporary effect on the scales. Ditto too much salt you can retain water and progress can look slow.

Don’t just rely on the scales your progress can’t be measured in just that number alone. measure you waist, thigh, bust, upper arms and hips too. You’ll notice after a few week of being persistent and patient that your body shape will change but your weight may not and vice versa. But also your relationship to how you eat, what you want to eat and enjoying it without over eating is excellent progress too even if you don’t lose anything.

The point I’m trying to make is be patient but persistent with the process . It’s an entire lifestyle overhaul and some weeks your progress is on the scales some weeks it’s that you’ve eaten at a naice restaurant and felt comfortable to say no to extras yet tried something new, the rest of the time that you’ve beaten a personal best with your walking targets/ran up the stairs without feeling like you’re dying

Just to add I don't drink alcohol usually, so no calories from that. I don't have sugar or even sweetener in tea/coffee. I have semi skimmed milk in them but only a small amount. Don't drink fruit juices or smoothies or anything.

I've cut out all snacks like crisps, chocolate etc. I was having a small treat most evenings of like 100 cals but I've not had that this week as haven't felt like it.

@shouldistop

Look at it another way, you've lost 8lbs in a few (3?) weeks - that's great!

This is what I was thinking.

weight loss always goes in fits and starts.

I've been doing low carb for 5 weeks and I've also been a bit disappointed that I've ''only'' lost 1lb per week. But sure, If I can keep this up for four weeks I'll be under ten stone (I'm only 5'1'').

@HeyGirlHeyBoy

NavigatingAdolescence why do you think caffeine made a difference? Well done by the way!

I’ve just moved to mostly eat the diet humans should eat. Caffeine isn’t part of it. Also dairy (except very occasionally - and as a veggie that was hard). Ditched processed food, upped water and veg. I don’t eat fruit or peanuts/other legumes. Weight is falling off me and I’m feeling fantastic for the first time in YEARS. 💪

@Fatflump

I used to run 20k or more a week, I lost 7st a few years ago but regained due to Covid -my whole life was geared around going yo work every day, gym after and when that was taken away (I've been wfh since March 2020, and that's now permanent) I really struggled.

I have a lot of issues around food, clearly given the size I am, and its very hard not to reach for food when things don't go well. I was expecting to lose more, every week, and thats not happened except for week 1.

I do understand weight loss isn't linear, when I was nearing my goal weight previously I found I didn't lose every week but over a month might still be 2lb down, however then I only had 10-14lb to lose, I'm have a lot more to lose now.

I normally only weigh weekly but after last week only losing 1lb I'm panicking and so even though I'm halfway through the week wanted to see if I'd made any progress.

I think the previous 7st loss may be coming into play here.

I think losing the 7st meant your body BMR was probably very much lowered as your body was trying to claw back weight. I think the 20k running and gym going, which to some people might be seen as excessive, was really what you needed to do in order to maintain your lowered weight due to a lowered BMR. The loss of the exercise has had a massive effect because of this.

You'll get quite a lot of well meaning people banging on about 'there's no such thing as starvation mode' or 'if you aren't losing weight you are eating too much' from the calories in/calories out brigade BUT an obesigenic metabolism is very different.

In order to maintain, you will need to eat and exercise a lot more than everyone else. For most people weight loss is 90% about the food and 10% about the exercise. For those with an obesigenic metabolism, that equation pretty much reverses.

The New York Times has published a couple of very good articles talking about this emerging science.

lowered metabolisms after weight loss

why exercise is key

I'd eat more, not stupid amounts but at least up to what you think your BMR roughly is, and massively increase the exercise (walking an hour twice each day, stationery bike while watching tv etc). I wouldn't try and run yet:16 stone is a lot on the joints, I'd wait for that. I lost 150lbs and struggled after a couple of years to not let the weight creep on, these two articles were the first things I read about obesigenic metabolism, and understanding this was key for me.

@Fatflump

Just to add I don't drink alcohol usually, so no calories from that. I don't have sugar or even sweetener in tea/coffee. I have semi skimmed milk in them but only a small amount. Don't drink fruit juices or smoothies or anything.

I've cut out all snacks like crisps, chocolate etc. I was having a small treat most evenings of like 100 cals but I've not had that this week as haven't felt like it.

You need to up your good days. Extra virgin olive oil. Full fat (preferably organic) dairy if you’re having it.

Glycogen (carbs) will cause an equal quantity of water to be held in your muscles. So even small amounts of carbs will show as more weight on the scales.

Weight loss isn’t linear - the scales are weighing the contents of your stomach and bowels, the water in your system (which can very due to lots of different things).

Stress will instantly stop weight loss. Try some breathing exercises or meditation. And find more ways to move. Doesn’t have to be the gym - park as far away as you can from the supermarket doors or climb a couple more flights of stairs a day. Increase the calorie demand whilst eating the right things.

In the kindest possible way, it took you about 2 years to gain this weight. Some weeks you probably didn’t gain, other you did. Fluctuation is natural, both when dieting or gaining weight
It simply isn’t going to disappear in the timeframe you want I’m afraid. The sooner you make your peace with that, the more effective your efforts will become.
Stick at it OP, the alternative is to settle for where you are now. Fine if you were happy with that, but you clearly aren’t

Great you're feeling so well NavigatingAdolescence Sounds amazing. I couldn't ditch dairy myself, Greek yoghurt and cheese are definitely up there with my favourites! Thanks for replying re. caffeine.

You have done so well to even notice you want to make a change! I don't mean to sound condescending but it's so easy not to notice when we've gained weight until we see an unflattering photo etc.

Definitely keep going, even if you don't lose anything this week or next it'll come off eventually. I'd just do it to feel better as you already know you will after cutting out the rubbish.

@HeyGirlHeyBoy

Great you're feeling so well NavigatingAdolescence Sounds amazing. I couldn't ditch dairy myself, Greek yoghurt and cheese are definitely up there with my favourites! Thanks for replying re. caffeine.

I thought that too. Can’t believe I’m having dairy once or twice a week not once or twice a meal anymore!

You might like the podcasts by Emma Storey-Gordon/ESG Fitness. She talks a lot about nutrition, fat loss etc and plenty of myth busting too.

I go on lots of long walks with friend who is 5 stone overweight.
I hope you can keep up the healthy eating, OP.