Weight not coming off

[OhCobblers]

Since lockdown I've exercised more than ever (a mixture of running and online cardio workouts) burning off between 200-400 calories. I'm eating less than 1000 calories (salads and proteins) but nothing has come off the scales??

After week 3 I'm feeling quite down about it as I don't want to falter but any clues why this might be the case?

I dont think you're eating enough, I know you should be in a deficit to lose weight but burning 400 calories and eating less than 1000 I would imagine your body is holding onto everything it has to fuel you.

Thanks for your reply so should I up the protein intake? Carbs are rubbish for me. I feel really bloated after pasta and bread!

@Ineedsleepandchocolate

What’s your TDEE?
Are you absolutely sure your eating that little? It’s very easy to get calorie amount wrong

It depends what your goals are partly, I'm currently building muscle so have upped my protein intake, I generally count calories and try to not overdo it on carbs. I dont track macros but reading about it helped me understand I wasnt eating enough and why. Also I started weighing my carbs recently and found I'd been underestimating my calories a fair bit more than I'd thought. Also try not to be too disheartened by the number on the scale. I weigh more now than I did 3 months ago but have much more muscle and my waist is smaller

@BuffaloCauliflower when I run I'm losing minimum 300 calories (every other day) but with online workouts I can't tell but am sweating and knackered by the end! Would say 150 calories at a guess and then I alter calorie intake as a result.

Yesterday I had a chicken salad for lunch and similar for dinner with a burger for extra protein.

@Ineedsleepandchocolate I'd like to lose up to 2 stone (5"5) which is where I was about 11 years ago and happy with that. I'm shortly about to turn 50 so imagine that a slowing down metabolism doesn't help. Id also like to lose the inches off my waist and flabby tum!!

I saw pics of myself in a bikini yesterday from 2006 and wondered if that was ever going to be possible again

I agree that you’re not eating enough, not least because it isn’t sustainable. Maybe aim for 1200 cals, and allow yourself a small 100 calorie treat each day to stop you from giving up when you don’t see results.

I am also 5’5” and weighed 10st 10lbs at the start of last September. I now weigh 9st 4lbs, but it has taken all that time. I allow myself 1200 cals a day, and the only exercise I’m doing is fast walking. I aim for minimum of 14000 steps a day, but often do more (I’ll go for a 1-2 walk each day).

Keep going, but don’t punish yourself. Good luck!

I wouldn’t even be looking at the scales. Do you look any different? Do you clothes got any differently?

*fit

@OhCobblers that doesn’t answer either of my questions.
Google a TDEE calculator to work out how many calories you’re actually likely to be using in a day. It may not be as many as you think, meaning you’re not getting as much deficit as you think.
Are you sure you’re actually eating under a 1000 calories? It’s very easy to underestimate calories - even store bought ready meals often have it wrong. I did BSD (best way to lose weight in my opinion, especially if you know your body prefers low carb) and I was weighing and measuring everything really carefully to get the right calorie amounts

@TheEndIsBillNighy the ‘not eating enough’ trope is generally not the case, though often trotted out. Eat less, you’ll lose weight.

I'm 5"3, 18 months ago I was 11st. Now just over 9. It takes time, I have a pt and the first thing they told me was 8-12 weeks of consistency before I would visibly see a change. I started losing weight fairly quickly, and my clothes fit better but visually didnt look different for at least 6 weeks I'd say. Eat less lose weight is all well and good but eating too little wont work your body will hold onto fat to use for energy. I would reccomend using an app like myfitness pal to actually count your calories and aim for 1200 a day, a lot slip through the net like butter, frying food in oil etc alcohol. Running is good what online workouts are you doing? Bodyweight exercises are good to start as you will also build muscle/tone which will change your body.

@BuffaloCauliflower oh I know, I just meant in terms of restricting herself and falling off the wagon. I agree to keep calories low, but too low and it’s just unsustainable and not very exciting.

I completely agree with weighing food out. I do this too.

@BuffaloCauliflower I've just used a calculator per your suggestion and it says TDEE is 1884 and calories 1518 which I'm assuming is maintenance calories?

@OhCobblers TDEE is your total daily energy expenditure, so how many calories it thinks you’re using each day. So maintenance would be that and obviously less than that is needed to lose weight. I’m not sure what the calories amount it’s given you is? I would guess you’re either not using as many as usual, and you’re also under estimating how many calories you’re eating.
I’d have a look at the Blood Sugar Diet, works wonders and well supported by the science too

@Ineedsleepandchocolate thanks yes I do log everything (I think!) using the "lose it" app. Same as MFP. It logs my exercise too as my running app records calories burnt.
I used to religiously weigh everything but not been quite so hardcore about it recently.

Ok, so if you're logging everything, eating in a small deficit and working out consistently then just try giving it some time, just make sure you're pushing yourself with the workouts as you get better. I find if i measure progress in different ways it keeps me motivated, also varying what you do like adding resistance bands, using water bottles as weights etc. Cardio only got me so far

@BuffaloCauliflower finally enough I had recently picked up the blood sugar diet book and was flicking through it yesterday. As of today I'm giving that a go so hopefully I'll see progress in two weeks.
Thanks for all the advice

@OhCobblers great! Once you’re in the swing it’s easy, and it works fast too. There’s a great support thread in the fasting/5:2 section as well