Why am I not losing weight??

[MozzchopsThirty]

Hi, have previously been on the 5:2 and fast800 threads
Been off for a while due to covid

Been back on now this is the 3rd week
Mostly do 800-900 cals per day mon-Friday
16:8
Exercise 30 mins per day 5 x a week which can be a mixture of combat, yoga, pt
Walk dog daily (not strenuous)
On the weekend I'm a bit more relaxed, will drink alcohol and have the odd takeaway

However this weekend I had one meal that wasn't healthy (Chinese takeaway) no alcohol

Literally my weight has barely moved in 3 weeks.
It goes down maybe 1kg and then moves daily like 62.8, 62.7, 62.7, 62.8

It's really getting me down now and I feel like all the hard work is just wasted!!!

Can anyone help or offer any advice please

Why are you eating so little for 5 days?
Your eating pattern isn't healthy

Because I'm following the fast 800 plan

How tall are you?
How many carbs are you eating in your 800 cals?

Average is 38 to 46% per day on MFP
I'm not eating any bread, pasta, rice or potatoes

Your body is holding onto what it's getting.

These diets do not work. They don't. There is no if's or buts about it.

Eat a normal, healthy balanced diet, and move about more and you will lose weight. X

Move about more?
More than 5 exercise sessions per week?

How tall are you @MozzchopsThirty? It sounds like you could be a healthy weight? In the past I've got down to a kg or so if where I wanted to be having lost 10kg or so, not got the last 2kg off then given up and put on a load of weight. Maybe take time to enjoy where you are now and have a mini break?

Thank you @CycleGirl20
I'm a healthy weight for my height with a BMI of 21.9
But I could be as low as 53kg and still in the healthy range so I think 59kg isn't unreasonable
I just want to feel nice in my clothes and not have so much belly fat which is where it all goes

I've done well with Fast800 so may have a little insight into this. I've done 5:2 all along and now in maintenance. My exercise regime is very similar to yours and I've now ditched the 5:2 approach and I'm eating anywhere in between 1300-1800 calories per day and doing 16:8 on most days. I'm still losing and this week seemed to have a little swoosh as I've lost another 500g. My weight is now 56kg. Tbf, I'm looking to up my calories to 2000 on weekends now, still LCHF but adding calories as I don't want to lose more any longer.

As your BMI is already on a very healthy level, I think you'd be better of upping your calories on some days, basically doing 5:2 as it will keep your body guessing and metabolism firing. And maybe introduce TRE too if you haven't done so already. You may be on a point now that your body is holding onto the calories and it's best to remember that 800 cal everyday is meant for obese who have a lot of visceral fat to burn.

@missrm I will politely disagree (I guess it depends what do you mean by "balanced healthy diet'). Fast800 works very well for visceral fat and if you are insulin resistant or T2D. But like with anything, you can never go back to eating "normally", well not to the extent that you used to. It takes time to accept that some of us just can't process sugar and wheat like we used to. Modern wheat is very highly processed and causes a lot of health issues.

Thank you @RedHotChiliChips
So do you think I'm doing too many days at 800 cals?

I could quite happily do just 2. I do TRE anyway and am quite happy to wait until lunchtime to eat
Would I stick to sat 1200 cals daily on other days and just keep up with training?

You could start slowly. A week of 1000 on the 5 and 800 on the 2 maybe, then go up 200 cals/day each week and see how it impacts

I find that fast800 works better when you have more weight to lose.
Have you tried reducing carbs to 10-20%?

Fast800 is for overweight people. You're not overweight. Are you measuring and weighing everything you eat and drink and counting calories for everything?

If you're not in overall calorie deficit you won't lose weight.

I would suggest strength training using bodyweight and/or weights, upping the protein and eat lower carb rather than low carb.