A stone to lose, exercise doing nothing

[TomAllenWife]

I've posted in weight loss chat but thought I should post here too

I'm currently doing 2 body combat classes per week and 2 weights sessions
I'm not losing anything

I've been watching lots of crap online about things like v shred, or you shouldn't be running for ages

I just don't know what to believe or what to try?

Any advice would be great thanks

Are you eating less?
Basically you need to eat fewer calories to lose weight

What's your diet like and do you calorie count?

What's your diet like? Weight loss is mainly down to diet, not exercise.

Yes I'm counting

Diet is good
Fast until 11am
Then will have a protein yoghurt
Tuna or egg salad
Handful of almonds
Dinner is chilli & cauli rice, salmon fillet & stir fry or fajitas but with lettuce cups

Typical day is 1000-1200 calories

I drink lots of fluid, at least 2ltrs of water a day

If that's all you are eating you will lose weight - just give it a bit of time.

Weight loss is made in the kitchen not the gym
Exercise is great but you need a calorie deficit to lose weight.

It's mainly diet. Are you definitely logging every single thing that passes your lips? What about drinks or alcohol?

How much do you currently weigh ? You need a decent calorie deficit. Eg if you're already very tiny you won't lose much.
Work put your TDEE with an online calculator and get calories from there.

If you are being honest about your diet you will lose weight. Don't deviate from it at all for two weeks. No treats no alcohol nothing.

Depending on your height and activity level, that might not be enough food.

I’m 5’7 and have lost 2 stone (so far!) on between 1700-2000 a day, tracking calories & making sure I’m moving more (hiking). It’s been slow but steady.

Ultimately you want a daily calorie deficit of 500 cals per day to lose 1lb a week, or 1000 a day for 2lbs a week, which is about the right amount for safe & sustainable weight loss.

Also if you’re weight lifting, that will be building muscle at the same time you’re losing fat, so your weight might stay the same but your body fat percentage reduce. I would focus on measurements, photos, how your clothes fit, for a few weeks rather than just on the scales. You may find you lose inches but not lbs!

Have you considered upping your calories a bit? Say to 1500 max but low carbing? I found eating a bit more meant I could push myself more in the sessions - also increase your non exercise movement - so add in more steps per day, gardening etc etc - I found doing that helped the weight to start shifting and then i would occasionally have a week at 1200 calories .

You need to weigh and track your food over a week to be certain your portion sizes are within your calorie goals, a salmon fillet can be 250-500 calories depending on the size for example.

Measure yourself - don't rely purely on scales.

If you are going off weight weigh yourself daily for a week at the same
Time, I literally fluctuate 3kg in a week

Drink fuck loads of water and cut down on salt.

Exercise can make you hold water weight even though you're burning fat.

Up your calories to at least 1700 for your hight and exercise

Depending on your current size and what you have to lose you may just be plateauing and have a whoosh in a few weeks if you stick to it or you may not be eating enough.
I know it's counterintuitive but if you go under your maintenance calories with added exercise it can stall weight loss.

What others have said - ruthlessly weigh and calorie count everything by you’re eating. A handful of almonds could be 200 cal or 500cal depending on your definition of handful. Get a little digital kitchen scale and weigh everything.

You are probably swapping fat for muscle which weighs more. Rather than track your weight try tracking your change in waist/body size.

Look at the Blast Plan (Annie Deadman). It’s a very sensible approach to getting strong and fit and losing weight. Subscribe to the weekly newsletter too as it has lots of info in it. I’m a huge fan as I lost 7kg last autumn and am now fitter and stronger than I’ve ever been which is a great feeling at 57!

Pretty much unanimous that although exercise is terrifically good for you for so many reasons, weight loss is about food.

The old adage 'you can't outrun a bad diet' will,always be true

You said in your other post you drink alcohol thurs to sun so I would try a couple of weeks without any. Don’t know how much you drink but could add up to quite a few calories over 4 days.

Your body will burn alcohol calories off before it burns fat for some reason.

Count calories. It’s the only way. When I cut back a bit here and there it never really does anything. It’s when I actually write down every morsel and add up the calories that I lose weight. Old school.

@Indigopearl

You are probably swapping fat for muscle which weighs more. Rather than track your weight try tracking your change in waist/body size.

Lol nope You don't build new muscle by working out a little bit and you can't 'swap' fat for muscle

Hi OP. I was in a similar situation but have started to lose now.

I found that cutting down on my carb and drinking lots really helped. Plus remember muscle is denser than fat so you might be burning fat but not losing any weight yet. Have you been measuring yourself? I found I lost some inches before the scales stated to move as I am doing three gym sessions a week of weight training.

Eat a bit more and be patient. Make sure you’re enjoying life while you’re doing this. You are not on this earth to lose weight.

Why so little fruit or vegetables? I'd feel sluggish and unwell all the time if I genuinely ate as you describe, I lost 2+st on 1600 kcal a day, weighed out and logged on mfp, a couple of 3-5k runs, Pilates and hiit a week, nothing taking longer than an hour at a time (except for walking with kids), I didn't stop drinking altogether, or give up cake, but logged the intake which made me think about it more.
1000 kcal a day is very little and I'd be cheating all the time on that.

You need to eat fewer calories. Exercise tones you but doesn’t make you lose weight.I would also say eat more fruit and vegetables. Try eating smaller portions.