Help not losing weight

[carrottopper]

New to exercise. I got an I watch for Christmas and since then I have aimed to move more, incorporate small jogs, short runs, walk more and do YouTube exercises at home. I've been burning 700 calories a day but not seen any weight loss! I've been watching quite healthily but not changed it too drastically. I expected to see a little weight loss by now.

Any advice? Surely 700 calories should be a positive move and worth doing. I'm enjoying it but getting discouraged

But are you sure you want to do a calorie controlled diet? I do keto. Because I'm a sugar fiend but I'm not too fussed about things like bread, pasta, potatoes etc. It kills my sugar cravings and reduces my appetite. I don't count any calories and loose weight easily on it.

I monitor calories because I do eat small amounts of complex carbohydrates. I've had cancer and am concerned about getting full nutrition so don't cut all grains and I don't limit veg or fruit. I don't eat much added sugar, no sweet things apart from special occasions. Calorie counting is very easy with an app. I don't get particularly hungry between meals. Cutting out sugar and simple carbs does that for me.

Thanks very very and I'm sorry about your cancer, I hope you're well now.

Are you the op? I mean that nicely, I'm just a bit confused.

Thanks, Bluntness and I'm doing ok. No, I'm not the op, I thought I'd just add an alternative perspective to your comment.

*The 700 calories is from a workout (usually Zumba, hiit or jogging/running for 30 minutes), a 4 mile walk, housework and running around after a toddler.

Today I've done 2 mile walk, 20 minute hiit work out, housework and running around after a toddler. I'm on 557 calories so far.*

I'd say that's about right then.

Women generally need and burn around 2,000 calories a day

If I ate 2,000 calories a day I'd gain weight

to get a calorie deficit of 500- if I my watch is telling me I am using 2,300 calories, does that mean anything under 1800 calories will help me lose weight?

In theory but I find if the 1800 calories was high fat/high sugar I lose a lot less than eating a low fat/high protein 1800 calories.

Ah, sorry, very, I wasn't saying she shouldn't do calorie controlled, I was asking her the question if she wished to. There are so many options out there, something different works very everyone, and it seems she's going doing the calorie route, not because she's thought through what will work for her long term and what she can maintain, but for no other reason than she got an Apple Watch for Xmas.

I just used this calculator, I swear these were first numbers that popped into my head.
40yo 75 kg woman height = 165 cm. (BMI = 27.5, which is exactly typical in UK ) Light exerciser
Calorie needs = just about 2000/day to maintain weight.

That rule of thumb (2k/day for a woman) is pretty darn good imho.

But a lot depends on starting weight. With light exercise I would still only need 1773 calories to maintain, with a deficit of 1000 that only means 773 calories to eat! If I were sedentary I would only need 1547 to maintain? Hence I aim for more exercise! Moderate exercise gets me to 1999 to maintain, heavy exercise gets me to 2224 to maintain, if I were an athlete I would need 2450.

My exercise (going from the calorie burn logged) usually falls within the moderate to heavy exercise. I run for 50 minutes everyday and often will walk between 30 to 90 minutes in a normal day. I also do resistance exercises everyday in an attempt to strengthen, tone and build muscle.

Exercise certainly does make a difference! I, personally, aim to eat about 1000 calories a day because even though my BMI is supposedly healthy, I'd like to lose some fat (I'm 32 percent according to my scales). I'm sometimes slightly over and sometimes slightly under my limit.

Veryvery- what does a typical day of eating look like for you on 1000 calories please?

Today I had:

Breakfast : 2 fried eggs
Half slice wholemeal toast with butter
Half slice ham
Mug of tea

Lunch: Small portion homemade sausage and lentil stew with carrots, onions and red peppers ( (about half a mug full)
Dessert spoon of Parmesan grated
3 stuffed olives
3 chilli gherkins
Large Oversized mug coffee with cream and milk

Afternoon Mug of tea

Dinner Small portion (half a mug full) of chilli with cheddar cheese
Dessert spoonful of pearled barley
3 stuffed olives
3 chilli gherkins
Large green salad with tomatoes
Regular mug of coffee with cream and milk

Evening Mug of tea

If you are counting calories then exercise will maximise your weight loss. Use your height and weight to work out your basic metabolic rate (on-line calculator) and aim to eat just under that and the weight will soon move. Good luck!

As a general rule, I have half my husband's portion of the meat part of a dinner and fill the rest of the plate with green veg or salad. I would only have 1 potato wedge or about 3 or 4 chips (to equivalent of 1 wedge), 1 roast potato, 1 ice cream scoop worth of mash, dessert spoon of pearled barley (which we have instead of rice) or half slice bread, or half a roll as the starchy part of a meal in addition to the meat and green veg.

Sometimes I forgo the starch part of a meal.

Oh wow very very that is such tiny amounts of food

Are you very tiny/small frame?

Is your watch accurate? I doubt it is. I have a heart rate monitor and I ran five miles today in just under an hour burning 600 calories.

I think you are burning far less than you think.

Yes, I am pretty narrow, narrow hips and shoulders. 5 ft 7 dress size 10/12. I want to lose fat, though. My scales measure my fat as 32 percent. It's not escaped me that body fat is linked with cancer which I've had. I have plenty of energy, though and can happily run for 50 minutes. I am trying to tone / build muscle. I plank for 1 minute, do wall press ups, sit against the wall with no chair for a minute and some stretches. I've tried weights before but they made me feel nauseous and I too was scared of dropping them on my foot! I don't really get that hungry. My big coffee with cream is really filling! And I do eat lots of green veg and salad with my two main meals.

I've lost roughly 10 percent fat according to my scales (over that last couple of years).

You can't build muscle with 1000 calories per day, that's just not possible, veryvery. You seem to be hardly eating anything especially considering you're quite tall. If you're wanting to add muscle then you should be having 1.5g per kg of your weight.

1.5g of protein that is.

Well, my primary aim was to lose fat and I have done. I have built muscle too, I can see it. My legs have strong muscle definition since taking up running. People have commented. My arms also have much better muscle definition than they did. So it's not impossible. I'm stronger too. Initially I could not do a standard plank and had to do an easier version. Now I can hold a plank for a minute.

Not saying everyone has to eat my diet but my methodology is to log stuff and tweak it accordingly. I have done actual high protein diets in the past and didn't build any more muscle than this time round.

And tbh I don't really skimp on protein either. For example, 100g of chicken breast has 31g of protein in. I would have the equivalent of that amount of meat twice a day. On top of that I eat eggs for breakfast, sometimes with ham. I eat beans, chickpeas, lentils, nuts and cheese. That is more than a lot of people eat.

Pure protein only has 4 calories in it per gram. The same calories as a gram of pure carbohydrate. Fat has 9 calories per gram.

My protein requirements (according to previous poster) are 92.1g per day which is only 368.4 calories in pure protein. So yes, you can get that on 1000 calories a day!

Very you are doing both low carb and low cal? Because that amount of carbs is very very low, less than 20 g , you must be in keto which is why you have energy? Is that why you have cream in your coffee?

I like cream in my coffee. But, yes, I probably am in Ketosis, with the exercise I do and what I eat. It's what fat is there for and if you have too much why not utilise it? I paid (in my shopping bills) to make the fat, now I've got a bit too much of it stored. Makes sense to use it for energy. I am pretty well fat adapted. Quite happy to do a run before breakfast.

But my carbs today were 58g. Not that low, that is not 20g.

Sorry on the daily diet you posted it would have been below 20 or there abouts.

It does sound a very hard regime though, I need to be honest, it's low fat, low carb, low sugar and low calorie.

That 58g was the calculation for the day's food I posted! It was from nutritional information guides and data bases. It's not particularly low fat, it's only lowish carb and adequate protein. Added to that there are lower calorie diets out there. For example Michael Mosely's 'Blood Sugar Diet'. And I don't find it hard at all! If you are fat adapted for exercise, it makes everything easier IMO. I have trained in terms with my running at a Maffetone level for over a year and a half which helps with fat adaptation. Incidentally I find if I do start eating simple carbohydrates (instead of more complex) and sugary foods I am much more peckish throughout the day.