Why aren't I losing weight?

[FannyGlum]

I am essentially calorie counting, choosing healthy options- no low fat, high sugar, diet/sweetener stuff. I'm using MFP to log it. I'm 5'6", 12 stone. My TDEE is 2012 and my BMR is 1500. I run every other day, usually about 5km at 9.5-10.5 min/mile and have just started a kettlebells class once a week.

I've been doing this for just over 2 weeks now and I haven't lost anything. Not even 0.5lb. I don't know what I am doing wrong- any tips?

how many calories are you eating a day? do you weigh and or measure everything, especially liquids?

I weigh everything and count every morsel that passes my lips. I don't measure water, but do milk.

I am eating around 1500 a day. My MfP is set at 1570.

That sounds dispiriting, FannyGlum, I feel for you. Have you lost weight before? If so do you remember what worked? I know different approaches work for different people. I would say you could either try making your current approach more extreme, fewer calories (say 1300?) and more exercise, or try another diet. You might respond really well to the 5:2 or a low carb plan. Good luck, I hope you see some results soon.

I've done 5:2 successfully before, but because of my medication I can't do it anymore. Also done slimming world before but don't like the emphasis on low fat stuff light mullerlights.

I'm trying to eat real food, full fat etc. I've lost almost 2lbs since 4th January. Seems very slow to me.

I don't think I could do low carb. It just doesn't seem practical, no bread/pasta/potatoes.

I was the same - my personal trainer says it's less about calories and more about the macros.

Macros?

Give an example of what you eat every day.
I know I don't lose weight if most of my calories come from bread and pasta.

Breakfast is porridge with a teaspoon of honey. Snack of carrot sticks and houmous. Banana. Lunch is a reheated dinner like 5 bean chilli and rice/cottage pie or a bagel and peanut butter. Dinner is veg stir fry with rice or quorn bolognaise/veg curry

I don't eat loads of bread or pasta, but don't think I could live without it.

If you go to your food diary and click on nutrition, make sure your percentages are in line with it

Oh an sometimes Greek yoghurt with chopped up apricots.

I don't eat enough protein, it's always about 50% of what it should be. What has lots of protein but not too many calories?

I'm the same. I'm veggie and mines always too carby!!! Eggs?

Tuna's great for protein and low in carbs. Also prawns.

It sounds good but you could try reducing the carbs part of your meals like the rice and potatoes and increase protein and veg.

Do you eat eggs? They're about 70 calories each and very filling and good for you. I try to eat very few carbs in the day, not none as that makes me feel dreadful but not carb-based. Today I had two hard boiled eggs and two tomatoes, both roughly chopped and tossed in a little olive oil with basil and salt and pepper. I chucked in some crumbled up spelt bread to make a sort of Italian style salad and to soak up the juices. For supper I have the same as the rest of the family so something with lots of carbs although I try to eat a smaller portion. I find limiting carbs is the easiest way of keeping calories low.

Yes I eat eggs. Today I've brought two boiled eggs to chop up with some salad, tomatoes and a bit of couscous. I don't think some eggs and tomatoes would keep me full up for rest of day. I will try reducing my carb portions [sob]

I do eat meat, just try to make it not too much, not every day. I did have a quorn sausage and bean casserole that I had with kale instead of potato/rice. It was nice, but not as filling. I've also tried that courgetti instead of pasta. Again is was really tasty, but not as filling as pasta. I was hungry in the afternoon.

I once heard an expert say (radio 4, can't remember who) that your body is reflecting what you did a week and a half ago. I find that's true for me. So you should start to see the scale move soon, but maybe the first few days weren't a noticeable difference. Also, you could be heavier due to water retained by muscles, mine swell for a couple of days after a work out.

You sound like you are doing ok, you may be gaining muscle due to the kettlebells and running.

I would stop weighing yourself for a bit and just keep going.

Macros/protein/carbs and so on don't make that much difference ime.

You need to eat more protein and veg and reduce the carbs.

If I were you I'd cut the carbs at supper time - have a massive salad with protein. Or a big casserole, meat and loads of veg, maybe some lentils in it too. Or eggs and fruit for breakfast, maybe Greek yogurt and fruit if you like it?

Make one meal per day a low carb one. Or at least reduce it I. E. Ryvita and salad, cottage cheese, tuna.

It makes a big difference.

For me, white potatoes, sweet potatoes, squash and lentils really fill me up, even just a small amount.

Bread and pasta and rice don't. I could eat an enormous bowl of pasta, hungry an hour later.

You have to find which food fills you up, you need fibre and protein to do this.

My fav meal is 2 boiled eggs, a tin of tuna, tomato, cucumber and some light mayo. Great salad and fills me up for hours. Also it has a great contribution to your daily protein intake. Im on 1200 cal with mfp and i notice i dont lose too much if i overdo on bread.

I think,

1. You will lose weight on that diet eventually.
2. I agree that more protein will help, as will fewer carbs. I try to have pasta or bread or rice etc at just one meal a day. Not always successful, but it does help.
3. You will be retaining water if you're exercising more than usual. That will settle down in time.

I know you said you can't do 5:2 but how about 16:8, I.e. skipping breakfast (or tea)?

Also done slimming world before but don't like the emphasis on low fat stuff light mullerlights.

I do slimming world and don't eat any low fat products. I eat full fat cheese, coconut oil and olive oil to get my fats in.

I can only give advice from my perspective. But your diet would be too carb heavy for me. I have pcos and a lowish carb diet works for me. I do have carbs. But it's the odd potato and loads of veg. Occasionally bread or porridge. But lots of carbs everyday and my weight loss stops.

How much peanut butter are you having on the bagel. I am asking as I have known peanut butter has been a stumbling block for a lot of people. Because they guess what a 30g portion is and they are way out. Peanut butter is good for you (if it's a decent one) but very calorie dense.

Look at the nutrition bit in MFP, make sure you have at least 90gs of protein a day.
Also, start taking progress pictures as fat loss may not always be represented in weight loss, especially in the beginning of a new diet-exercise routine.