Not lost weight -1000 calorie deficit

[itsbritneybiatches]

I've been the gym Monday to Friday and done two weeks of couch to 5 k and an hour on the spin bike.

I'm burning just over 3000 calories a day.
Eating around 1200 - 1500.

I've lost 2lb.

I'm devastated. I thought I'd of lost at least 4lb.

Wtaf why have I only lost 2lb after working so hard and being in a 1000 calorie deficit every day!!

Are you weighing after 5 days or did you start last week?

Started 28th January

Weighted myself just now

I'm doing a 30 min run/fast walk then bike every week day.

If you lower your calorie intake too much you'll slow your metabolism right down. Two lbs a week sounds perfect.

I know. It's what's recommended isn't it.

I've lost more a week doing slimming world but I wanted to change my lifestyle too and I thought that the extra in the gym would shift it a bit quicker.

I'm drinking 3 litres of water a day also.

I can see I've lost a dress size so I suppose I should go by how my clothes fit rather than being fixated on the scales.

Your scales are just measuring your relationship with the earth. Don’t put so much stock in what they’re telling you! Unless you’re a race jockey or need to be a certain weight for a competition you don’t need to worry about cutting weight so fast. Think of it this way if you lost 4lb a week pretty soon you’d be dead.
It’s no sustainable and shouldn’t be what you aim for. Adherence is so much more important than anything else - do what you can to be as fit and healthy as possible and if you’re losing inches that’s brilliant! The number will catch up soon enough.
Would really recommend james smith academy to give your head a bit of a wobble when you start thinking like this. Look him up on YouTube he has loads of videos where he talks about weight on the scales, calories in vs calories out etc. He doesn’t mince words but his message is clear.

But 2 pounds is about right. I'll guess you're probably eating a little more than you think, and burning slightly less, so that's about a week of a 1000 calorie deficit, 7000 clas = 2 pounds.

Do you mind if I ask what you weigh?

The gym will help change your body shape and if you're a dress size down in two weeks that's happening. It sounds like you are doing brilliantly. Focus on feeling and looking better and just use the numbers from the scale as a wee guide

It could be that you are building muscles so measuring yourself rather than weighing may show more results.

Also second listening to James smith.

Thanks for these nice messages I will look james smith up.

Im15.8.

Size 16.

Was 18 two weeks ago so yes it's working.

I've downloaded the Paul McKenna app and I think that's helping too with my mindset.

The other thing to watch is where you are in your cycle. Some weeks I cling onto every ounce then just after my period I can easily drop 4-6 pounds in a couple of days. I guess it's water retention.

You sound like you're doing everything right though so don't be hard on yourself.

I think your calorie deficit calculation might be off as it takes around 90mins of extreme non stop workout to burn a 1000 calories alone.

What's your food calories made up of?

Muscle is heavier and denser than fat, OP, so you may be burning fat and building muscle. The fact that you’ve dropped a dress size shows that you’re doing the right things!
Exercise doesn’t actually use up all that many calories, although it does improve your fitness. Climbing a flight of stairs uses just over one calorie, for example. A mile on an exercise bike is 40 calories. Basically, you can’t outrun your fork!
Aim for a steady gentle weight loss that’s sustainable long term. Crash diets or rapid loss regimes are very unhealthy, and you tend to give up and put it all back on afterwards.

Don't go on how much you weigh go by how your clothes feel. When I go to the gym I'm always heavier on the scales but my clothes fit better and I look trimmer. Do you feel like you've lost more weight? If so ignore the scales x

I'm using my Fitbit as the guide to what calories I have burnt so it's using my heart rate to calculate.

For the calories I am using the fit bit and weighing everything.

I realise I am being a bit anal about it all. I'm getting married in the summer and I want to look at the pictures and not think ffs look at the state of me. The main reason is that I am 40 this year and I realise I need to look after my health if I want to live longer.

I just thought I would of lost more but like everyone has said it won't stay off if I crash diet. Or use a fad diet.

I'm changing my lifestyle and at the min I'm really enjoying it. I have no idea why as in the past I have hated the gym and eating healthy. I don't know what has changed and I can only put it down to that Paul McKenna hypnosis app 🤷🏻‍♀️.

I was messing with my fitbit today and it says if I want to loose 2lb a week that I'd need 1000 cal deficit. So if you've had 1000 cal deficit then 2lb sounds right?

If you want to lose weight faster, it might be worth considering the Fast 800 diet by Dr Michael Mosley. There are threads about it (and the closely related Blood Sugar Diet) in the weight loss section of this website. It's not a fad, it's carefully designed to help achieve safe, quick, sustainable weight loss.

I did the diet for 1 month and lost a stone without ever feeling really hungry. Even had a burger and -lots- some wine on a night out in the middle of that.

I had a Fitbit charge 2 and it told me I was burning a shed load of calories. I switched to an Apple Watch and my calorie burn halved doing the same exercise.

It’s possible the Fitbit is over calculating your calories which would explain the 2lb instead of the 4 you were expecting.

I’ve given up on the scales they don’t always reflect how hard I’ve worked and instead go by measurements.

Yeah fitbits tend to over estimate calories burnt. I take off at least a third of whatever it says.

I half the extra calories my Fitbit calculates. I also am. For 1000 calories rather than 1200 as that allows for any forgotten calories.

Aim for

I burn 1200 for a half marathon so you’re burning less calories than you think.