What am I doing wrong?

[Bobbiepin]

Started 10 days ago, lost 3lbs in the first few days and was happy and literally nothing since (went up one lb and back down).

I am monitoring calories - my BMR is 1580 approx. so I'm trying to eat around 1200, and making a lot of that veg, I'm drinking a ton of water, cycling (on a stationary bike) between 10-20km per day and running three times a week, plus running around after a 2 year old and daily walks with her. I've cut down massively on sugar and definitely feeling the sugar crash.

I'm not hungry as such, just around meal times so not starving myself or doing anything drastic. Why is the scale not shifting even a little? I have measured myself but I'm expecting that to take longer to show a difference.

I'm the same so watching with interest. Really starting to get me down TBH. I'm in a constant calorie deficit, and nothing... staying exactly the same!

Diet change might or hormonal cycle stage might affect water retention.And watch out for sneaky calories. Slightly more butter on the bread is my mother's downfall. Finishing kids dinner is another classic

First thing, are you weighing and measuring everything. That is the only way you can truly know you are in a calorie deficit. You have to be spot on with this. Are you taking into account drinks such as tea and coffee with milk. It's a pain to do but eventually you will get so used to it and know round about how many calories are in stuff.
Second, ten days is nothing, it takes time. It's normal not to see loss so quickly. Weight loss is the long game, of course there are quick fixes but these are usually unhealthy and unsustainable.
Thirdly, you need to be in at least a 500 calorie a day deficit to lose 1lb per week.
You won't see much difference in your size for a minimum of 6 weeks and even then it will be a small charge.
True healthy weight/size loss takes time.

I'm the same - I remember when I lost weight in my 20s it came off much quicker than it does in my 30s - I'll seem to gain a 1 lb overnight and then the next day be back down

We all have different body types and metabolisms, so I don't think there is a single solution that works for everyone. You may need to experiment with different foods and varying amounts of exercise to find what works best for you.

You have lost 3lb in 10 days which is really good. Perhaps some of the initial loss was water which then went back on but you’ve since burnt fat so it balances out. I am far from an expert on this, just trying to lose a few pounds as well. I have found it can be erratic and it is ok, if frustrating, to be stuck at the same weight for a week or two before going down again. I’d say keep going for a few more weeks before losing hope.

Ps I am also doing 16:8 IF which is helping me keep calories down if nothing else. Lots of positive stories about it helping weight loss on here.

In desperation I signed up to a training programme advertised on FB. I’m 40 and couldn’t pull myself together after a difficult pregnancy. I was 4 stone overweight. It’s working for me and my main change has been weights based exercise rather than lots of cardio. Would be worth trying - even kettlebells at home, to see if this makes a difference. I’m 15lb down after 6 weeks.

Weighing everything. Made a smoothie for breakfast with high water content foods (cucumber, melon etc - also my only fruit of the day) and weighing everything as it goes in. Even down to the light light mayo on my jacket potato. Not having sugar in my coffee, and measured the milk. I've gone through my diet and either found alternatives or cut out the bad stuff. I'm not depriving myself but my diet is different.

It took me over 4 weeks to see a different number on the scales 10 days is a short time to expect results.

Before any weight came off I actually noticed a change in my body and overall shape as I toned up.
Remember that you might be gaining muscle (1lb of muscle takes up significantly less space up than 1lb of fat) so you might look smaller before you actually weigh less.
Also I read somewhere about water retention so again it might take a few weeks for everything to stabilise.

Don't be discouraged.

Thank you. When I've lost weight in the past I've seen a result pretty quickly on the scales. Hopefully I am shrinking a bit. Almost too scared to try on my work clothes in case they are way too small and that will make me feel even worse.

If you really want to understand can I suggest you research Jason Fung’s work. He has many books but I also listened to an excellent podcast yesterday where he explains why it’s not as simple as calories in versus calories out.

A calorie is not just a calorie. The make up of the calorie is extremely important and how your body reacts to it. It’s also extremely important to allow a long fasting window to keep your metabolic rate high and insulin low.

When you reduce calories without considering insulin your body continues to store energy as fat and slows down the calories burned so your deficit reduces alongside. For example you burn 1700 a day but eat 2000 so you put on weight. You drop down to 1500, your body is still burning at the 2000cal so you lose weight. However iver time your body has released you’re no longer eating an excess so drops your calorie burn down and your deficit is now no longer 500 cals, perhaps more like 100cals so your weight loss slows. To keep the momentum going you have to drop down to maybe 1200 cals, the deficit increases again and you start losing again but over time your body wises up to that and your output decreases again and so on.

Normally by that time you’ve abandoned the diet altogether and are back eating 2000 cals again and piling on the weight and more as your body is riding to increase output again.

The solution? Well you could take up vigorous resistance training. Increase muscle and burn off calories. Muscle mass will keep your metabolism high as those muscles need feeding. OR you can fast. It’ been proven to keep your metabolism high and your fat storing hormone low.

@justanotherneighinparadise when you say fast can you elaborate on that? Daily IF or a weekly day fast, or something else?

I'm doing well with the 1200 calories, although the sugar withdrawal is tough. I'm trying to make better choices, not just low cal.

Whatever works for you. You can adopt a longer fast at the beginning and then increase it. Something like 16:8. We’re not designed to eat constantly. Our ancestors had periods of time where we ate very little. We are designed to rely on our fat stores for glycogen. Honestly go find a podcast and put Jason Fung in the search engine. It will blow your mind. It’s so simple and costs nothing. Just stop eating for periods of time!!

• a shorter fast I should have said and then lengthen it.

The only way you can know you're in a calorie deficit is by monitoring weight loss. You can do all the calculations you like, but if you stay the same weight, you're eating enough to maintain it.

That said, I'd give it a bit longer. You've lost 3lb in 10 days which is about right for healthy weight loss. If you're doing it right, your weight won't plummet, it'll go down in peaks and troughs, gradually. So, you had a 3 day peak, and now you're having a trough. See where you're up to in another week or two. I'd expect another peak by then. If not, drop your calories by another 100pw.

Thank you, I'll try sticking Jason Fung on when I walk alone without DD. I'm down 6lbs now, almost 2 weeks in which I'm happy with. I'm starting to see some results and my double chin is disappearing!

Also check out Syatt Fitness on YouTube - he has a great video about weight loss 'plateaus' that's really helped me keep going!

I follow him on Instagram, I've not watched the video about plateaus yet but the peaks and troughs in his stories are very relatable.

If you are eating melon and potatoes that's not cutting out sugar. Both are massively high in sugar.

As someone whose just about to hit 3 stone weight loss in 10 months, low carb high fat worked beautifully (under 20g carbs a day no calories counting ) and very quickly. Hit a plateau after 2 stone and went to intermittent fasting and another stone off quickly again.

During this time I went from being unable to run for a minute to doing a half marathon

Calorie counting for me was depressing and didn't do a thing for weight loss

@Malin52 congratulations! 👊👏

If you are eating melon and potatoes that's not cutting out sugar. Both are massively high in sugar

Potatoes are not high in sugar. The starch in them is converted to glucose by the body. Assuming OP is staying within her calorie requirements for weight loss, the glucose will be used for energy rather than stored, and not cause any problem at all. Melon is a fruit, and therefore contains fructose. It contains no added sugar, so, again, if eaten within a calorie controlled diet, will cause no problems for weight loss.

Both foods are nutritious and can be included in a healthy diet, like OP's.

Saying that 'potatoes are full of sugar' is like saying that strawberries are full of fat, because if you eat enough of them, your body will store their energy as fat.

@Eckhart you’re quoting old science I’m afraid. Both of those foods will spike insulin which will cause the sugar to be stored as fat. Particularly fruit and particularly if it’s eaten as a snack outside of a meal. The OP would be far better eaten a hard boiled egg if she has to snack.

No fat will be stored if there are no spare calories to make the fat.

If new science has found a way to make people put weight on without consuming calories, please provide a link, I'm fascinated. I'm sure any areas of the world suffering famine/crop failure will also be very pleased to hear the news.

I'll repeat what I said earlier: if a person needs 1800 calories a day, and consumes 1500 only, made entirely of out of sugar lumps, they will lose weight. There is no way you can gain weight if you are eating below your calorie requirement, because you can't make fat out of nothing.

And yes, OP would be better with a hard boiled egg than a handful of sugar lumps, but, assuming OP is human (please confirm, OP?) then there has to be a bit of leeway for a treat. Or potato (?!)

There's no harm in having a bit of sugar here and there. If macros and micros are met, and calories are about right, you'll have a happy healthy human. You can do this and have treats too. Nobody needs to be perfect.