Feeling defeated by weight loss

[Pogmella]

In October I hired a PT. We’ve massively increased how much protein I eat and introduced strength training.

It’s all been v incremental and about changing habits and behaviours not dramatic rapid weight loss.

Im slightly over the healthy range for BMI. 5’2 10st 2 when I started. One of the things we worked on was not weighing myself daily anymore (if weight was ‘good’ I’d eat more) and being more mindful about how I feel.

I realised I’d misunderstood whether I should be eating gross or net calories so weighed myself and I have put on 7lb in 3 weeks.

Im feeling so tearful and depressed and fatter than I’ve been my whole life. Just gutted. It feels so fucking hard and hiring this lady was my attempt at fixing it and it’s just been a huge waste of time and money. What she said made sense but I’ve piled on weight quicker than I ever have before. Even post Christmas it was never this bad.

how do you lose weight. I just can’t seem to.

Fat is great at suppressing appetite though so I don't avoid it. Just watch out for how much I am consuming.

MAF training:

believeintherun.com/heart-rate-training-for-runners-how-it-works/#:~:text=MAF%20stands%20for%20Maximum%20Aerobic,improves%20your%20health%20and%20fitness.

Thing is, 1600 is likely to be a deficit if followed every day. What usually happens is people eat that Mon to Fri then on the weekend gorge out, eliminating any deficit ( which is why the ooh I only eat 100cal a day people tend to lose) but 1000 is hardly sustainable long term even with the weekend binging. A never ending cycle. 1600 is an attempt to break the cycle.

@Mummysatthebodyshop it depends. 1600 for me, currently, would not be a deficit for me if I did no additional exercise. The TDEE calculator I linked to upthread is useful.

Major factors in calories burnt are weight and build (muscle versus fat mass).

OP is 5ft 2 so deficit could be as low as mine which is 1350 depending on how active she is. I am what’s considered “lightly active”. I work from home in a desk job but I make a conscious effort to get steps in at home so I’m not counted as sedentary. If I was sedentary my calorie allowance might be even lower than the 1350 it’s currently at. Personally I wouldn’t go as low as 1,000 though as it’s not sustainable.

It’s really annoying when health advice throws out the 2,000 calorie allowance for women indiscriminately, it misleads so many shorter women.

Trackers I think are great. Whilst you may need to add in some contingency for inaccuracies you get a much better idea of what you burn in a day versus what you eat.

PTS are trained how to work out tdee without a calculator. I was referring as to why the pt possibly reached that number for the op. Who is doing exercise. They are trained to give basic nutrition, macros, vits etc and suggestions but cannot give a specialised meal plan. As mentioned in the op, it's about healthy changes so the deficit is unlikely to be large. Weight loss is still weight loss if it's half a pound a week. Strength training will also cause water retention.

I also struggled to lose but I have just lost half a stone in two weeks. I am doing the fasting 16:8 and in those 8 I will eat a big salad, or if it's pasta I will eat half the portion size I did before. I have cut out any treats like cake or biscuits although still snack on a bar of chocolate at night.

I was hungry at first but my body has adjusted quickly and after a meal I didn't feel completely full but I realised that is fine. You don't need to be full to the brim. I just distracted myself. And I feel bloody great. I need to incorporate more exercise now and I think I will be well on my way.

@Mummysatthebodyshop, I don't know much about instructors. My only experience is doing this myself. I've used trackers, body composition scales, read up on nutrition and exercise. Watched instruction videos on YouTube for techniques. And watched the difference occur.

Over 3 years I lost 4 stone. 4 dress sizes. Gone from 40% body fat to 23% maintained for 3 years since then. Learnt how to run, now run 10k a day. Gained visible muscles on legs, abs and arms. Improved mobility, strength and flexibility. No longer suffer from sciatica.

@Mummysatthebodyshop but yes, 1600 might be feasible with exercise. Weight training also favours various 'bulking' diets to aid building muscle. I didn't go that route though, personally. Deficit with aerobic exercise to lose fat and some strength training and weights to build a bit of muscle. I'm no bodybuilder though and don't look like one! I look like a runner. I did try heavier weights a few years ago but didn't like the feel of lifting. Felt like I was going to vomit in training for some reason.

Thanks all. @Mummysatthebodyshop yes I think you’re on the money with her suggesting sustainable incremental deficit. I’m gonna talk to her tomorrow and try and see what’s to be done, as pp’s have suggested I imagine following the plan to the letter for at least a week or two would be wise and if I’m still seeing no difference I guess I need to fine someone else/something else I don’t know.

@heyhohello im pleased you’ve found running but I simply cannot incorporate that level of activity into my current lifestyle. I guess if that means I’m just going to be fat while my kids are younger that sucks for me.

im pleased you’ve found running but I simply cannot incorporate that level of activity into my current lifestyle. I guess if that means I’m just going to be fat while my kids are younger that sucks for me.

@Pogmella, there is stuff you can do though. 🙂 Plenty of workouts on YouTube. Mile for mile walking burns virtually the same as running. You can do aerobics, hiit, yoga, Pilates, weights. If your kids are still at the pram/pushchair stage you can get a lot of walking in. I really recommend a tracker and see what you can build into your day.

Or have an agreement with your partner/relative/friend to look after the kids whilst you go on a run for half an hour in the morning or whenever.

And I didn't start with that level of activity. I got the running bug so to speak. It's a hobby now.

My motto when I started ( with easy exercise for invalids and the elderly on YouTube after my cancer treatment):

"Something is better than nothing."

'A week or two' are the lies sold to us on magazines. It really is a case of 'trusting the process'. Give it at least 3/4 months following an exercise and nutrition at least 80/90 % on plan and you will see and feel results. Be kind to yourself too.

I don't like him but James Smith does a good video comparing weight loss and a loo roll, not noticing all the individual pieces gone til loads used.

(Find exercise you enjoy, run, swim, weights, circuits, peleton.. completely individual but it's all movement! )

Sleep is so important to regulate hunger hormones.

You've got this!

It’s really annoying when health advice throws out the 2,000 calorie allowance for women indiscriminately, it misleads so many shorter women.

This

Its taken me to near 60 to find out this isnt true!!

For years I was eating around 1800/2000 calories and slowly and surely the weight crept on, deciding to do something about it, got a fitness tracker and scales and found out what a TDEE was !! Now my TDEE is just under 1300 , thats hard to keep to so I have to put in the steps ( I still need to loose 7 -10lb ) so I ensure15 to 20k steps a day and Im losing at 1/2 to 1lb a week - 2 stone in 8 months, never hungry , dont deprive myself, but choose the healthier choices and upped the veg and protein to keep me full. I cant run, knees arent unto it but I can walk and walk I do, as long as the road conditions are safe enough ( rural, no street lights,) Im out there every day

Have a look at ESGfitness on Instagram. Great common sense advice and no BS. Has an inspirational podcast too. Revolutionised my attitude and helped me lose 3 stone.