I need a plan

[TitsalinaBumSquash]

I am trying to loose weight, i am 5'1 and currently weigh 11.8st. I am a size 14.

I have tried all the diet clubs like SLimming world and WW, SLimming world worked well but the groups all changed and now there isnt one that fits in my timetable.
That was last year anyway so the 2 stone i lost there 1 stone has gone back on.

I have been for the last 3 weeks following myfitnesspal.com and calorie counting, i have been having 1300 cals a day and have been doing vorious excersise like the 30 day shred and the 10 minute workouts as i have quite a bust day to day life.

I havent lost a bloody pound over the past 2 weeks, im not sure where im going wrong.

WHat i do know is that i fell more in control of things when i have a plan of someort to follow.
Does anyone follow a certain uncomlicated plan or would anyone have any advice. I am so sick of being fat.

I don't blame you for feeling a bit fed up. I would have thought ytou'd definitely lose weight following that plan.

What do you eat? I'm following a very similar plan to yours (1200cals, Shred plus running) and I find that I do lose weight. I lose more if I use my cals on healthy foods and less carbs rather than a couple of biscuits and some crisps.

Have you lost inches?

I dont know about inches, i dot feel thinnner but i didnt measure before i started so im not sure.

I have always found loosing weight a real struggle for some reason. I was underweight for a long time before i had my dcs.

I eat a fairly balanced diet.

For example.

Breakfast

Porridge
Pineapple
Coffe with skimmed milk

Lunch

2 Boiled Eggs
Asparagus
Snackajacks
a handfull of Berries

Dinner

1 grilled fillet of White Fish
1 cup cooked Couscous
1 cup steamed veg
Tea

Snacks

1 Orange
2tbsp Hummus and 2 carrotts
cup of tea

Plus lots of water, where on earth am i going worng! I know i really struggle to use up my calorie allowences.

Gosh that sounds so healthy!

I take it you weigh and count your carbs - porridge and couscous?

You say you feel slimmer so you are probably losing inches.

I've read articles that when you hit plateaus, a way to get you losing lbs again is to zigzag your cals. You trick your body somehow by increasing your cals on a couple of days and then reducing them. The weekly cals should be the same.

have a look at this
www.freedieting.com/tools/calorie_calculator.htm#

im 5ft 3 just and was 12st when i started.
i did lighterlife lite and lost 30lb.

Lighter life is a little out my price range unfortunatley.

Yes i weigh and measure my carbs.

Its so frustrating i excersise and eat healthily everyday and yet im still a Whale!

i lost 4 stone low carbing, there is an intro to LCing on my mn blog - follow link on my profile

Im intrigued Custy, im a little confused though can you give me a basic meals plan for a day?

i dont eat breakfast - but you could have an omlette, or bacon and eggs

lunch - tuna and small salad

tea - well tonight i am doing the 'no spag bol' as per my blog.

i also buy LC fajitas from lowcarbmegastore dot com

they do a highly excellent lc batter for fried chicken too.

they also do LC bread - i can live without this now, but bread was a huge thing for me to give up.

its ver expensive but worth it

Throw away your scales as they can be misleading, and judge how effective your diet is by the fit of your clothes, your measurements, and more importantly by how you are feeling in yourself. A low calorie diet may make the numbers on the scales go down as you lose water and muscle mass, but will probably leave you feeling tired and unwell.

It could be that you are not actually eating enough, 1300 calories is very low, especially if you are exercising on top of a normal active lifestyle. You could try adding some form of protein to your breakfast, and add some more veggies to your lunch and dinner. Make small changes and then reassess after a month. The 30 day shred is a really effective workout, make sure you are using heavy enough weights to make the moves truly challenging as this will help to increase your muscle mass and raise your metabolism.

if you decide to LC scales are a must. if you are an over eater, you feel you have no control of your diet - this is kinda like flylady for fatties - those people who need regiment to keep their house tidy - well this is a regimented routine to lose weight.

you can't cheat. if you do it doesn't work. in that respect its unlike other diets, you can't JUST have one small sweetie or chip - you can't you have to stick to under a certain amount of carbs a day for it to be effective. otherwise you will come out of ketosis ( see blog for explaination) and the whole previous days dieting will be for nought, and it will be another three days before you see weight loss - which as lcer will know is a lifetime - as when you lc, you literally lose the lbs in days

People keep saying i dont eat enough but i cant physically eat anymore!

Its odd i used to binge and once upon a time i could eat a family sized Pizza to myself but now im stuffed after 2 slices.

I think i may investigat LC a bit more its not something i have tried before.

I use 1.5kg weights for the shed although i am giving it a rest for a few dyas as i get so shakey and faint afterwards, getting a dr apt round here is like trying to infaltrate the bloody FBI or something.

I prefer an hour at the Gym 3 days a week and the 10 min work out the rest of the time.
#It seems stupid that at Slimming world the weight just fell off but now even following that plan but at home the lbs are not shifting.

Low carbing is the only diet which I think works, tbh.

It does't need to be complicated. Just DO NOT EAT refined/starchy carbohydrate, such as pasta, bread, rice, potatoes, cereals etc.

I think the Dukan diet is a very good start - I have not bought the book but found a Daily Mail link on google - a lot less faff and nonsense than calorie counting, weight watchers etc. Better than Atkins (which IMO confused the issue with adding high fat to the protein)

Meals - i don't eat breakfast, however you can have egg and bacon, omelette etc.

Lunch - I usually have a chicken salad.

Dinner - what everyone else is having, minus the carbs. So, if I am doing spaghetti bolognese, everyone else has pasta, but i just have the bolognese with some greens. Ditto curry - everyone else will have rice, I will have some brocolli or something. Steak and chips - will just have the steak and tomatoes.

It is very easy to get used to and you will probably find that you don't crave carbs. If you do have a craving though for some toast, well just treat yourself, but be extra vigilant the next day.

Definitely a good idea to see the doctor if you are feeling dizzy and faint after exercise. What sort of workouts do you do at the gym?

I follow the plan i was set by the instructors at the Gym, its 10 mins of Cardio followed by 2 sets of weights then back to Cardio and so on.
I havent been in the summer holidays becuase of child care so have been doing workouts at home.

I will see a Dr when i can get an appointmet to check all is ok in the blood glucose department.

Are you using heavy enough weights? Weight training is fantastic for helping you shed weight and reshape your body. If you are doing 10 reps per set and still feel like you could do another couple at the end of the set then you should up the weight. To make your gym workout most effective then you need to keep challenging your body. Once your body has built enough muscle to do 10 reps at x amount of weight then it has made all the changes it needs to. You can keep going to the gym and doing that same workout with the same weight and you will see no further improvement as your body has made all the changes it needs to. Every workout you should be aiming to increase the amount that you can lift, even if you can only do the first 4 reps at a higher weight and then drop back to the original weight for the last 6. Then the next time aim to do 5 reps at the higher weight and so on. The same with your cardio, you need to aim to up the intensity so your body has to keep adapting. Apologies if you already knew all this, then just ignore me! Do you use free weights or machines?

Also, think about the timing of your eating. Eating every three hours or so can help to keep your energy levels up and you should aim to eat a good balance of carbs and protein within an hour of finishing your exercise to help your body get the most from your workout.

I put on weight when I first started exercising (!!) which was very disheartening.

It was because I was gaining muscle at a greater rate than losing fat (muscle weighs more than fat) and it took a good few weeks before I started actually losing weight and seeing a difference.

You sound like you're on the right track. The only thing to do is stick to it (I know it's much easier to say than do ) Hopefully you'll see results soon. Good luck!

I use free weights, i have to be careful about what i do excersise wise, i have hypermobility sundrome and by joints dislocate so easily, the workout that i do i find challenging so it think its ok at the moment.

I shall kepp going i certainly feel better in myself eating healthily and excersising.

Thanks for all the advice.

It's true that muscle weighs more than fat, but it takes a looooooong time to build any discernible muscle mass. However, when you begin an exercise program your muscles often initially swell with water and this can cause a temporary weight gain (and cause a lot of women to fear they are bulking up). Good luck with whatever you decide to try, and hope the doctor's appointment shows there is nothing to worry about