Why am I not losing weight

[Titsntats]

I recently decided it was time to finally make changes to myself and my lifestyle as I’m fed up of being overweight! I have around 4 stone to lose in total. I have started the C25K programme, doing that 4 times a week. I repeated week 1 and am now on week 2. I’ve started walking my dog between 4-8 miles every weekend, and I’m using a calorie tracker to track everything I’m eating. I make sure I’m in a calorie deficit every day, and I drink 2L of water each day. In the last 3 weeks I haven’t lost a single KG is there something I’m missing!?

Calories are the key. There's no mystery to that.

When i did keto/low carb bootcamp here I didn't lose weight for 3 weeks. Because I was eating too many calories!

What keeps you feeling full on a low calorie diet is more individual.

Bluntness100 i don't!

I need to lose almost 3 stone. If I ate 2000 calories I wouldn't lose anything.

I genuinely thought that if I started eating less but better and started moving more then the weight would fall off me
Would I be better meal prepping something like chicken and veg for lunch times?

Stick at it - you're doing all the right things. I maybe wouldn't weigh yourself for a month - you should see a difference then if you carry on as you are :) I'd go by how your clothes fit though, that's more encouraging then numbers on a scale anyway!

Just calculated my BMR and it suggested 1880

Wow, what a shock. Listen to @Bluntness100 over science based resources though, she obviously knows much more

Honestly OP, eat a bit more, be consistent and patient.

Or starve yourself further and be bloody miserable and enjoy a future of future of disordered eating.

What science exactly says that you don't loose weight if you don't eat enough and only loose if you eat more? Cos someone needs to share that with the anorexic community.

Or starve yourself further and be bloody miserable and enjoy a future of future of disordered eating

Rude! I eat less than 1500 cals a day, am happy, healthy, running and losing weight. Eating everything but in much smaller portions.

Or starve yourself further and be bloody miserable and enjoy a future of future of disordered eating

Eh? Are you trying to Sabotage her? I honestly can't think of any other reason for you writing what you are. You surely can't believe it.

So I need to be eating less than 1880 to be in deficit is that right?

Or starve yourself further and be bloody miserable and enjoy a future of future of disordered eating.

You can eat masses on a low calorie diet. It’s basically eating loads of veg and lean protein with measured carbs and fat. In what world is that disordered eating?

Op, yes that's what it is saying, below 1800 and you're in deficit. The further below, the faster you loose.

The issue here is you think you're on 1100 odds. And you're not loosing weight. So something is adrift. Either there is a medical problem or you're eating more than this averaged over a week and not realising.

Honestly @bluntness100 I don’t know how many times I have had to say to you that I have weighed/calculated/logged every single thing I have eaten/drank and I’m not lying about it or kidding myself!

No, I fully believe you, but it's such a minor tweak.

Ok let me explain to loose a pound a week you need a daily deficit of 500 calories right? So that means you're looking at , to be safe, about 1300 calories a day averaged over a week to loose weight,

So right now you're on 1100-1200. It's just over a hundred difference, say, again to be safe, so it's not a lot and can easily be a counted wrong, You should be loosing a pound a week, or just under.

Bottom line though is if you're in deficit and not loosing there could be a medical issues, for example your thyroid, so worth getting it checked.

I know you don't like the message but it's not an attack, it's a simple fact, either there is a medical issue or the calorie count is off.

*What science exactly says that you don't loose weight if you don't eat enough and only loose if you eat more? Cos someone needs to share that with the anorexic community.

What a nonsense argument. Of course the advice to someone chronically underweight isn't same as to someone who wants to lose 4 stone.

If you want to lose weight, you need to put your daily calorie intake between your Basal Metabolic Rate (BMR) and your Total Daily Energy Expenditure (TDEE) - this is what puts you in a safe calorie deficit range and will help the OP lose.

OP, I'd find a BMR calculator as well so that you know the lower end of your range. But, yes, if you eat fewer than 1,880 at the moment, you'll put yourself in deficit. Be aware that, as you lose, your TDEE will drop and you'll need to reduce the calories you eat each day further.

Here's a source you can look at, Bluntness100, as you asked:

www.healthline.com/nutrition/calorie-restriction-risks

@Trewser not rude, as you said earlier, you are 53 so your hormones and time of life unfortunately means that you need to consume fewer calories to maintain/ lose weight than you did when you were 25, so for you, eating those calories per day is obviously most appropriate.

@Bluntness100 do you have any qualifications/ experience in helping people lose weight? Do you even know what BMR is?? No, I’m not trying to sabotage anyone. When I was losing weight after baby I was on 1900 per day. Slowly and steadily the weight came off. And stayed off. I reduced my calories gradually as I lost weight.

OP your BMR is your basal metabolic rate. That is the amount of calories you burn per day just by being alive. It does not include additional calories you burn throughout the day as you move, exercise etc. You will burn through many more calories per day than just what is required by your BMR.

In a very simplified explanation... The James Smith calculator has calculated your BMR and also the rough amount of calories you will be burning by being lightly active. A calorie deficit has then been applied, leaving you with 2000 calories per day which you can consume and still lose weight. This is a much more healthy, sensible and sustainable way to lose weight.

Good luck.

How can you possibly tell her to do a calorie deficit then post a link explaining the risks of regular calorie deficits, as a way to justify her eating more niw? 🤣

And FYI a daily deficit of 500 is way too high.

Okay so firstly don't just weigh yourself. Take your measurements.

Have you lost any cms from your waist/thighs/boobs?

Your weight could be skewed by water retention. I know if I weight myself on two days in a row it can vary by 3/4 pounds. If it's my period my weight can be up by up to 6lbs

There's 3 options really

1. you're eating more than you think you are
2. you have lost fat but are retaining water/gained some muscle
3. you need to see a Dr.

Because realistically if you are honestly eating 1100kcal/day you should be losing weight. So therefore if you are sure you are it's either 2/3. I'm assuming you have reduced your calorie intake fairly significantly, if 1100kcal was what you needed to maintain then previously you can't have been eating much more than you are now.

I would keep at it. Give it another 3 weeks, see where you are at then.

If you really are sure of your eating, and you haven't lost weight then go to the GP.

Just persevere. If you are truly eating at a deficit it will happen.

Bluntness you're either being wilfully obtuse, or just don't get it.
Either way, there doesn't seem to be much point for anyone to keep flogging the dead horse with you.

OP, find a good online calculator to find out your Basal Metabolic Rate, and a good online calculator to find out your Total Daily Energy Expenditure, and maybe try setting your daily calorie target somewhere in between the two.

Remember that the BMR is the bare minimum your body will burn just being alive, and the TDEE is based on the BMR plus general activity levels (note: not additional exercise like your C25K)

Hope that helps and that you start to see some results, but the majority on this thread are right when they tell you that you need to be realistic about your weight loss plan if you want long term change and a lifestyle that you can sustain. What you're doing at the moment is too harsh on your body and I'm not surprised to hear you talk about wanting to jack it all in. If you do too much too soon, you'll eventually crash.

OP, calculate your daily energy expenditure and your basal metabolic rate and find something

@Titsntats It is very frustrating when you are doing all by the books, and not losing a gram.

My suggestion would be to slightly change your menu, and avoid bananas, grapes and rice. Instead of a banana, have a green pear, and instead of grapes some berries, even frozen ones. In the evening, go lighter and have your chicken breast, or steamed fish with another serving of veggies instead of the rice you are having right now. So maybe half your plate filled with green beans, another quarter with cucumber salad and then chicken breast cooked in the oven covered with herbs .
Some soups are very heavy, dense and rich, even if homemade, so make sure to make a minestrone with cubes carrots, zucchini, leeks, or a tomato soup and avoid potatoes, sweet potatoes and only a little bit of pumpkin.

I track my nutrition on cronometer.com not MFP as I use it for my micronutrients. It is free and I found it way more accurate than MFP.

You can eat sometimes a tomato-cucumber - tuna in spring water salad, or a fennel-orange and white eggs omelet , steamed cod with lemon and butter lettuce with parsley, and things like this.

If you really need to snack, have some frozen raspberries or a cup of hibiscus tea.

Bluntness you're either being wilfully obtuse, or just don't get it

Says the person who couldn't even be arsed reading the thread.

Read it now, see if you can spot your mistake,,,🤣

Sounds like low fat ain't working.

Do you fancy low carbing?

Menu :

Scrambled eggs with spinach and salmon

Soup, cheese, salad for lunch

Steak, roasted veg for supper with garlic mushroom sauce