Cannot lose weight!

[Megsro]

Hi.

I cannot lose weight, I know I sound like every typical woman, but I work out 4 times a week, I get 10,000 steps daily, I eat a balanced diet and I never drop a pound. My thyroid etc is checked and is normal. Any remedies?

TIA

Food log. Calorie count. You are likely to be eating too much.

I gave up alcohol, sugar, saturated fat, wheat and red meat. Upped fruit and veg. I lost 2.5 stone in 8 months.

You need to add some extra cardio and calorie count.

If you’re not putting on weight then it would seem you’re instinctively eating at maintenance which a lot of people find really hard.

In theory you simply want to eat fewer calories.

Tracking can help you learn where you can cut them.

Any exercise that you enjoy doing 4x a week already is great.

I have found cutting out sugar and UPF's really helped

Ultra processed People by Chris Van Tulleken was an eye opener (try the Audible version as you get the extra podcast bits with his brother)

Exercise is really tangential to weight, which is controlled (>90%) by diet.

Did you know that under "talk" MN has a whole "Big/slim/whatever weight loss club" group of boards? You might like to have a browse around in there

Yes weight loss is 80% diet
20% exercise

Or more like 90% as @AuntieStella suggested

I struggle to lose weight unless I eat 1200 calories a day max.

It doesn't go very far.

Lots of fruit and veg, weigh and measure and consider a crash diet to get you started - recommend the James Duncan diet. Boiled egg if hungry

Depends what you mean by working out 4 times a week? Intense cardio burns quite a bit, weightlifting not so much. And 10k a day isn’t really enough to burn any significant amount of calories