Not losing weight despite massively cutting back

[Morgun]

Can anyone analyse what I’m eating and tell me where I’m going wrong? I’ve cut back so much yet the scales are not shifting. I’m 5ft 8 and 16st

breakfast - porridge oats, 2 slices of wholemeal toast with low fat spread, a fat free yogurt and a banana

lunch - pasta salad with a wholemeal roll and a packet of low calorie crisps.

Aftetnoon snack - apple, nuts and sometimes a fat free yogurt but not always

dinner - homemade spaghetti bolognese (wholemeal spaghetti), 2 small slices of garlic baguette, a weight watchers mouse and a piece of fruit

evening snack - a couple of biscuits

this is far less than I used to eat yet the scales are not budging. I’m being told to cut down further but I can’t see what else I can do, I’m struggling as it is.

Whose objective?

A diet is colloquially known as a weight loss diet, you do something different and have a system that overall leads you to have a calorie deficit which leads to weight loss

Your diet means the way you eat, that might be at the time of losing weight, or it might be at a time when you're not focused on losing weight. Everyone is an individual, there are people who lose weight, maintain for a bit, go on a few holidays, combined with a number of celebrations and events then find they've gained a bit, so they cut back down again. Its life.

Um what now. Surely everyone’s objective is to lose the weight snd keep it off. 😂

Mine was and is

But I also know people that just want to lose weight for an event or time of their life, they do want to maintain and they do, but then a holiday comes along, combined with a few celebration events or xmas comes along on top of that, so they're realistic and and know a few lbs are going to go back on, perhaps they have another child so will lose weight once the baby is born

People have all sorts of reasons for needing to re lose weight.

And thats ok. People shouldnt be shamed for having a different way of managing their weight.

The problem with significant weight fluctuations is that they destroy your metabolism. Every time you loose weight a % of the weight lost is muscle and when you regain a bigger % is fat (unless your actively strength train and eat high protein). Over time this will change your body composition and lead to a lower muscle mass and as muscle is more metabolically active it will reduce your tdee (and calories you need to eat to maintain a set weight).

We dont know what the particular poster is talking about, half a stone here and there is not significant at all and what mitigations are taking place to do that. Any weight loss will lead to a mixture of type of loss. On the other hand she might have lost 10 stone over and over again.

The bottom line is people need to do whats right for them without others judging. Its their body, it doesnt affect anyone else.

But still eating far too much, weigh and measure, log your calories use tdee and you’ll see you are eating double what you need to actually lose weight.

Get an appointment with a nutritionist. They will give you goals and guidelines. Calories, carbohydrates, fiber, protein. You’ll need a food journal. It sounds like you are taking in way too many calories and carbohydrates..

I think we would have to know your current size. If your over 260lbs then you have to lower your calories by 500. This is a lot for breakfast.
Typically.

40g oats. 250mls semi skimmed milk. Blueberries for sweetness.

The yogurt with a banana is another breakfast.

2 rounds of toast with butter in assuming. Is another breakfast.

Judging by your meals combined. That's way over 3000 calories

Weight loss is a science, it's a very careful balance between getting the nutrients your body needs whilst reducing your calorie intake sufficiently for your body to use it's reserves. Pls ignore any comments on here about patches, MLMs etc. Weight loss is actually very simple, your calories in needs to be less than your calories out. Use a calorie defecit calculator online to work out your ideal daily calorie allowance and start tracking everything you eat, making sure you stay within your calorie allowance. Both Apple and Samsung have built in health apps which you can do this on, but there are plenty of other free food diary apps available. If you want to chuck in exercise you can, and add at least 50% of the calories you burn to your daily calorie allowance. When you start losing weight make sure to recalculate your allowance, generally the more you weigh the higher your allowance. Make sure you're eating plenty of protein and drinking lots of water. Track everything that passes your lips. I guarantee you will lose weight.

Is this post genuine or a take. It should be obvious that this diet consists of way too much carb and fat (pasta, bread, garlic bread, flapjacks, nuts and spread).You sound quite overweight for your height. There wasn't much fruit and veg in there. Do you exercise much? I think you need to get some expert advice on nutrition if you think your diet is reasonable and wondering why you are overweight.

Don't be an askhole (someone who asks for advice then ignores it). That is 3 breakfasts. 40g of porridge oats is the recommend serving for an entire breakfast. My thyroid is totally buggered and I spend 20 hours a day caring for a disabled child who nobody else will look after and the gym is totally out of the question so I know what I am talking about here. I have lost 10kg. I do that by eating one breakfast, porridge or toast (1 slice) and not snacking. I prioritise protein, then veg and fruit and try to leave the carbs til last. Yes you have reduced / improved l what you were eating but it's not been enough, has it? Try listening to the advice. And if you can exercise.... I miss the days when I could swim 5 miles a week and pretty kuvb eat what I wanted.

Some of these answers. 😱 I mean it’s right there, her size.

I obviously missed this didn't I. I have dyslexia.

There are some good food tracking apps available now. If you can find the time to input everything you eat and drink, it can be really eye opening. I don't eat a great deal, but have a terrible sweet tooth.
Have almost cut out sugar and carbs completely.
Lots of lean proteins, leafy greens, vegetables and fruit. Good luck!

You may be eating less than you used to, but the only way to lose weight is to burn more calories than you consume.
The best way is to track using a free app. Weigh everything and track everything you eat for a few weeks to see how many calories you are actually consuming, not just how many you think you are.
Be honest with yourself. A “few biscuits” can easily be hundreds of calories without realising.
Yes, it is tedious, but it is the only thing that will work. Best of luck.

Your breakfast alone is about 600 calories
go in a tdee calculator and download a calorie tracking app
its surprising where the extra calories come from
good luck

I agree with all of the comments suggesting using a tracking app. I am trying to lose a few pounds and a typical day would be a 20g plus skimmed milk porridge with blueberries and bananas. Fruit and maybe some salad during the day and then a 'normal' dinner, and that would include spaghetti bolognaise or similar and never any crisps, biscuits etc. Wine for a treat. Weight is reducing at about 1lb per week.

Agree, this is 3 times the amount of food I would eat in one day!

Try the https://www.noom.com/ app. It's amazing - does the calorie-counting, nutrition advice, AND psychology. I lost 3.5 stone with it and have kept the weight off for years now. It has totally changed my relationship to food for the better.

Honestly, @Morgun, I really think Noom is what you need to realise what heathyportions look like. I thoughtit would be untenable, but you get used to something very different. I lost weight eating 150 calories for breakfast (slice of wholemeal toast with some protein like avocado or houmous or cheese), 350 calories for lunch (big salad with proten), and then one serving of normal, home-cooked dinner with the family, plus 1 x 99-calorie chocolate biscuit, possibly with a fruit or other calorie-counted snack somewhere. 1400-1500 calories per day for weight loss. I'm now thin, much more muscular, and can get away with eating a bit more and don't find it and struggle any more.

Crikey. Thats an awful lot OP. Do you exercise alot or have a very active job? What you've described there sounds very high in calories, likely much more that you need to lose weight. I am 5ft 2 and started in Jan at 12st 12lbs. I am now 8st 13lbs and I have done this by cutting down and calorie counting. I eat 1200 per day.

My version of your day woukd be:
B: full fat yogurt, small banana and a cuppa (250c)
L: salad, either tuna or chicken minus the pasta, maybe a low calorie pack of lentil crisps and a satsuma.(300c)
D: a small portion of the spag, one or 0 garlic bread and a side salad. Pudding would be a protein pancake with banana or a low fat mmousse (650c roughly)

@Morgun , well done for taking the decision to improve your health. Please do some research on insulin resistance. In order for our bodies to release fat we need to pay close attention to our blood glucose. Blood glucose rises when we eat and in proportion to WHAT we eat. We also need to have periods of time when we do not eat and if you can manage to fast overnight and extend that into the following day that will help, aim to fast at first for 12hrs and try to aim for a 16/18hr fast each day. Avoid sugar and sweeteners both spike blood sugar also avoid processed food and simple carbohydrates like white bread, rice and pasta. Greek yogurt (not Greek style and not flavoured) is packed with protein, choose the full fat version which has more nutrients and is more satiating. However whenever you break your fast you should do so with a savoury meal. Before each meal eat some vegetables which decreases the ensuing insulin spike. Do not snack, if you want a piece of fruit have it after one of your meals.
Your present style of eating is going to be raising your blood sugar and keeping it raised throughout the day which will make it much harder to lose weight. For further advice look up The Glucose Goddess. Good luck!