Why am I not losing weight?

[OhCobblers]

I lost 2 stone 3 years ago with keto, fasting and exercise.
I've put a stone on over the last 6 months and I'm desperate to shift it again.
I'm way below my maintenance calories but not exercising and keep yo yoing up and down 3lbs but no more?! Plus only eat keto.
Is it the exercise?? I need to get on and do some?!

If you are consistently below maintenance you will lose

Have you recalculated maintenance recently - age, muscle quantity affect that - maintenance after 45 could be 400 less than maintenance at 25

Had your body settled into the new routine and got rid of excess water etc !

Are you brutally honest about how much you are eating ? Counting every splash of milk and tasting teaspoon of dinner ?

It will be the calories.
You can achieve weight loss without exercising at all as long as you are in a calorie deficit.

I checked the maintenance calories on two different sites and it was pretty much as I thought.

I deducted 2700 from the week as I was always under the impression that 1lb of fat was 1350 calories and trying to lose 2lbs a week.

Most of the time I log and weigh everything but perhaps I need to be really really strict to do that all the time.
Plus one site suggested that I eat 579 calories per day to lose 2lbs a week? Which doesn't seem right?

One pound of fat is 3500 calories. 7000 calories deficit, 1000 a day, to lose 2lb a week.

@LaFemmeDamnee
You're right - it was a typo but I'm sure I'm under 1000 a day anyway.

Though to be absolutely sure of that I will need to weigh and log everything!

Lots of info about calories above, but what are your ratios? Do you maybe need to rejig them a bit?

@BeyondReleaseTheKraken
Do you mean macros etc?
Any ideas how I calculate that?

Doh yes, that's the word! 😂

If you tried MFP, it would work your macros out for you.

I found that on OMAD, low calorie, low-ish carb I wasn't losing - but then when I cut the carbs lower I started to lose, even though the calories ended up being higher!

Have you done the scales test?

Sometimes it takes a while. Be patient - our bodies can be so damned stubborn. They think they’re saving our lives by holding onto calories and fat 😅

@ivykaty44 scales test?

@OhCobblers. yes a test to see what your base level of calories is for each day

I'm back as I'm still not losing weight! Desperately need some help!

I'm in a huge calorie deficit to lose 2lbs a week. (Eating around 600 calories which is lean meat and loads of veg).
I'm exercising around 200-300 calories a day but not "eating" them or considering them.
2litres of water a day.
Keto diet.
I'm wavering around the same weight sometimes dipping 1 or 1/2 a pound down but I'm not consistently losing!
Where am I going wrong?!

Not every change on the scale is fat. You might retain water from the exercise, from where you are in your cycle, ... Fluctuation on a scale can go up and down for many reasons, not just fat. At 600 cals, you definitely are in a calorie deficit. Are you counting the calories in vegetables or only the calories in meat? Do you want to put a few days meals here?

Thanks @Maraschina
I weigh everything religiously; as an example today for lunch:-

Sautéed beef mince 270 cals with aubergine 14 cals courgette 27 cals mushrooms 11cals butter 131 cals all purpose seasoning 12 cals
Total 465

Water, coffee and dinner was sautéed veg with grated cheese on top! Plus I only eat 16:8 so between 12-8pm!

You do record religiously everything!
Do you go on the scale every day or just once a week. Ideally you want to record every day and then do the weekly average.

@Maraschina
I weigh every day which I sometimes think is a mistake!

Over what period of time is this. I find it takes weeks for loss to show now that I get older. dont know why

Are you sleeping well?

@bellac11 at least a month with the major calorie deficit but prior to that was still way below 1000 calories a day and low carb/keto.

It's so frustrating when a couple of years ago it happened much faster.
I'm wondering whether I need to ramp up my exercise?

@CheeseDreamsTonight
Yes no real problem with sleep. Generally 7-8 hours.

No expert but I would try the odd day where you're not in calorie deficit.

Are you losing inches though? My weight never gets below 10 stone but I can go down multiple dress sizes through inch loss.

@Arrrrrrragghhh
I've not measured - I should but currently going by a pair of trousers that I was wearing exactly a year ago and right now I can't do the zip up 😱

The biggest weight loss generally happens with the biggest swing between calories when intermittent fasting. 2 days per week at 500 and the rest normal eating will have a bigger effect than every day low. Have a look at Michael Moseley 5:2.