To feel disappointed to have only lost 100g in one week?

[Onlyrainbows]

After all my hard work and dieting I'm only losing 100g -200g a week. I do look more toned, but I'm also incredibly constipated and bloated. But given my calorie deficit I would have expected it to be a bit better. At this pace it will take more than a year to lose the 7-10kg I want to lose!

Are you also exercising frequently?

Yes I workout 5 weekly hours. A mix of dance cardio, HIIT, and yoga.

What do you weigh? Are you guessing calories or counting properly? Most people greatly under report what they actually eat so assume they're in a much bigger defecit than they are.

Don't just go by weight. You are saying that you look more toned, so that means that your body is getting smaller? What are you eating to cause constipation and bloating?

It's not too bad.

It will speed up soon.

Try a lactolose laxative poo softener it draws water into the bowels, if bloating and constipation you won't get any accurate readings.

Kero going.

Constipated and bloated? You obviously need to change your diet!

5 hours a week isn’t much exercise either, you should aim for at least an hour a day and preferably hard cardio. Yoga is good for toning but it doesn’t burn many calories because it doesn’t increase your heart rate much. You need to run, lift weights, do HIIT, power walk, swim, cycle etc for at least an hour most days.

It also depends on your weight. The heavier you are to begin with, the quicker the weight will come off because you naturally burn more calories through exercise.

I’ve lost 4.2 stone this year, I don’t need to lose anymore because I’m now a healthy weight and have surpassed my goal weight. I run 5k twice a week and 10k one day a week, I lift weights twice a week and I do HIIT 3 times a week. Also walk/run an average of 20k steps a day. It hasn’t been easy by any stretch.

What's your typical food intake a day?

@Sartre Wow great work.

My weight is 67.8 kg as of today. I eat the same mon-fri for breakfast and lunch. Dinner varies a bit but it's calorie controlled too. In comparison my husband who eats and drinks lot more (but still looking after what he eats to an extent) is losing 1kg pet week just by running 90mins every week :(

How long have you been dieting? Weight loss is not at all linear. I usually lose nothing for the first week or two, then a big drop. Period weeks are a write off so I don’t weigh.

Stick at it and you’ll see results.

I can't do anything about my bloat and constipation it has to do with diet, but not in the normal sense. My gut doesn't digest iron (which also makes me iron deficient) but all the iron stays in my gut and makes it go heavy, eventually once it's had enough it resolves itself. No amount of senokot works and laxido can sometimes work but it's hit and miss.

What is causing the constipation and bloating?
What is your typical day’s diet?

Muscle weighs more than fat, per cubic inch. Are you using a tape measure as well as scales?

Drink plenty of water. Don’t eat loads of salty food, which seems to cause (temporary) water retention.

Supercamp iron rich foods which I still need as I'm iron deficient

i wonder if you'll suddenly see a big loss abs your body is just adjusting? Also, how old are you? I remember in my 20's it was much easier to lose weight quickly.

I'm 42 approx same weight as you and been doing 16:8 religiously since mid April. Lost a big fat 6lbs! Def eating better and drinking less booze too.

I'm 38 but last year I was able to lose this same stone (and gained it back!) Although that was in the past 4-5 months

Is you GP giving you advice? Can we random internet people offer relevant help when you have to manage a digestive condition ?

It does sound tricky.

Presuming you also need to eat lots of Vit C rich foods to aid iron absorption? So already eating a good ratio of fruit and veg.

I think swapping one of your cardio sessions for some weight training could be good. Or add weight training. I keep seeing now that heavy weights is good for weight loss.

The GP has no clue, this was diagnosed privately and need gene therapy. My hope is that once I get rid of this episode of bloat I'll have a better idea. But I've lost my bingo wings within 4 weeks so I know things are somewhat working

We'd need to see a typical day's diet to comment properly. You're probably not drinking enough water.

I drink 3-4 cups of coffee with skimmed milk (a liter lasts around a week if not more). Then I have a slice of bread with a spoonful of cream cheese and a slice of thin wafer ham. I have one banana, two carrots or a third of a cucumber and two spoonfuls of hummus. I have 100g of fat free skyr, and about 10 grapes. Typical dinner would be steak with mushrooms and grilled tomatos. I drink about 3 liters of water. I might have a lollie that is 50cals.

67.8kg is reasonable - I put it in the NHS BMI thing and it’s BMI 23.5 if you’re 5 ft 7, (although 26.5 if you’re 5ft 3.
so you may be close to ideal weight so weight loss will be slower.

Intermittent fasting helps weight loss so 16:8 like a PP mentions above.
I don’t eat breakfast now - I probably first eat around 11am brunch and then have dinner later - so just two meals a day.

Keto diet /low carb works best for me - mainly meat/fish/eggs with some salad and low carb veg. Plus sugar free jellies for a little sweet treat sometimes.

I’m struggling and it’s very slow but I’m 2 stone lighter than 2 years ago - it’s this last half a stone /a stone that is coming off only in dribs and drabs.

Ooh @Onlyrainbows - I see you say you got rid of your bingo wings - what did you do for those ? Mine definitely need working on! 😆

I'm 1.59cm (it's somewhere between 5ft3 and 5ft2). It's really annoying that my body seems to be most responsive to running, but it's the one thing I can't do (due to the iron deficiency).

Yes it’s harder I think when you’re short - I’m only 5ft 1 so need to get to at least 55kg I think - I’m around 58kg at the mo. And big built - my feet are size 7!!! So I’m never going to be a tiny delicate little waif . (But I won’t get blown over in a hurricane) 😀

Given that you are either not overweight at all, or barely overweight, you probably won't lose weight rapidly.

The fact that you struggle with constipation and bloating suggest that weighing yourself is not a good way for you to be trying to assess your fitness. In your position I would stop weighing yourself and simply go by how your clothes fit and how you look. Your focus should be on losing fat, not 'weight' - you could lose a stone and end up with a higher body fat percentage than you had before, if your weight loss is mostly muscle. You can also gain weight and decrease body fat. You say you look more toned already, which is a good sign; you are probably losing fat and replacing it with muscle, which is a lot denser and a good thing. (If you were to weigh out a kilo of fat and a kilo of muscle, the kilo of fat would be a great big wobbly lump and the kilo of muscle would be much, much smaller and harder). The muscle you have, the more calories you burn.