Getting smaller but weight not changing?

[veneeroftheweek]

I'm in my 5th week of 5:2. I've got into a routine I'm happy with and people are starting to notice that I look thinner. I've also had to take out my old smaller jeans as my other ones were starting to hang off me.

The strange thing though, is that I'm not losing any actual weight. I lost half a stone very quickly at the beginning but nothing since, despite the body changes. I'm not unhappy as I look much better but why are the scales not showing this?

Anyone else had this?

I noticed that my jeans were getting looser but I hadn’t lost much weight. I would like to know the answer to this too

It's odd isn't it?! It must be going somewhere...

I've not long started 5:2 and I've been reading round it - apparently a plateau at about 5 weeks is quite normal. Sounds like you're doing really well :)

Getting smaller without losing weight probably means you have burned fat and gained muscle.

Intermittent Fasting diets, such as 5:2, often increase muscle even without any extra exercise.

Oh really?! I had no idea.

Yes, your body composition will have improved,
i.e the % of lean mass vs % bodyfat is higher

• excellent for health & shape

Well that's good news, as I'm doing it both for weight loss and health! Presumably if I keep going I'll eventually get lighter as well as smaller?!

This is me too! I'm doing 16:8, sometimes 19:5, 20:4. I lost weight initially then I've been going from a certain weight to another then back again. But my clothes are getting loose!

To burn more fat and hence lose weight overall, you probably need to look at NFDs if you have sts for several weeks,
because
it sounds like you are eating back the FD deficit

Some folk over the years have got used to eating more than their body can burn, hence their original weight gain
Very easy in our obesogenic society, with food & drink pushed remorselessly 24/7.

You may well not be able to eat as much as you want, of the food & drink you enjoy, especially junk & alcohol.

Also, TDEE reduces with age and usually reduces quite a bit as pre/ meno hormonal changes kick in
As you age, even if your activity level doesn't drop, you probably won't be able to consume as much as you did in your 20s, as you did 10 years ago, certainly not as much as in your teens.

Best 5:2 tip:
cut out all snacks / grazing between meals, even lattes or "healthy" ones like fruit or nuts
Snacks keep insulin - and hunger - raised and hinder fat-burning.
Research also shows the increase the total daily calorie consumption

Instead, have any fruit, lattes, alcohol, crisps, sugary treats etc as part of a meal on NFDs

• FDs should be totally free of alcohol & junk

I also recommend you calculate the guideline Calories for NFD: Mosely‘s TDEE Calc (he recommends: any exercisers - set activity level to one below what you think)

then mfp for a week, as a reality check.
This can indicate any hidden calorie bombs - typically excess booze, junk food & sweet treats - or sometimes just too large portions of reasonably healthy food

To help decide, check if your bodyfat is getting lower.
The better gym machines can indicate this, or just check your measurements:

Waist: at the navel for men / at the narrowest point for women, usually 2" above the navel.

Your waist is the best indicator of visceral fat (the dangerous kind around organs)
If waist / height is greater than 0.5, then you have too much visceral fat
Ideal ratio is 0.45 or below

Lower body fat - bum, hips, thighs - is much less dangerous, but is still an indicator that you have excess fat