I have barely lost weight in 2 months & losing the will. Critique my diet?

[Maria53]

Nearly 2 months ago I started eating healthily. I banished all sweet treats and biscuits from the house and have only had the occasional treat since (a chocolate bar on the weekend for example). I may also have a couple of gins on the weekend.

Breakfast - 2 boiled eggs or alpro yoghurt with mixed berries

Lunch - homemade French onion soup (no bread or cheese) or falafel salad

Dinner - salmon with mixed vegetables and small portion of brown rice or homemade veggie stir fry

Herbal tea & a square or 2 of dark chocolate some nights. Usually all adds up to between 1200-1400 cals.

I am also doing a minimum of 3 hours exercise per week (cardio or weights). When I started 2 months ago I was 12 stone 10.9lbs. Now I am 12st 6.4lbs. I am 5'5 and mainly carry the weight on my boobs/ass.

It has been demoralising watching everyone lose steadily on here although I am pleased for you! Can anyone tell me where I might be going wrong?

[Maria53]

From 32.5*

[Maria53]

I measured myself on Friday and I have gone from 32.inch waist to 32 since I started. Not much to write home about! And my hips are stubborn.

This time last year I was definitely fitter with a noticeably flatter stomach. I lived in a more walkable city and hiked a lot. My circumstances have changed so I need to find ways around that.

I will make some changes and see how things go over the next couple of weeks. It is hard to stay motivated as I thought I would have seen more of a loss by now. I'll push on!

[Posypetal]

You could be gaining muscle and losing fat. Are you measuring yourself? I think your diet sounds absolutely fine.

[areyoubeingserviced]

Op, I would definitely up the exercise. Your diet seems to be fine

Try power walking at least five days a week .
Instead of three milky coffees have one milky coffee and two black coffees.
Definitely consider trying intermittent fasting.
I practise alternate day fasting or I have one meal a day. I also walk everywhere.
I am in pretty good shape.

[oohnicevase]

I've been doing slimming world since the start of lockdown . I've lost a stone but got stuck on the same weight for a few weeks . I decided to change these things and jumped down 3 pounds in a few days so maybe worth a try .
-Went from 3 milky coffees a day with sweetner to black coffee without.
-Drinking way more water
-No fizzy drinks at all or squash

• stopped eating one muller light yogurt a day .
  I don't eat meat anyways or drink alcohol and mostly eat veg ..
  I actually have my period this week which historically makes me weigh heavier so I think it's made a Huge difference although I can't pinpoint which one has helped the most.
  I think you have to 'shock ' the body into losing and maybe your cals are a smidgen too high .

[SkeletonSkins]

I have PCOS and am losing weight using 16:8 having many more treats than you! It takes a few days of getting used to but now I’m often not hungry in the morning anyway or if I am, I easily forget about it with a glass or water or a task to keep my busy.

I also walk an hour a day. My walking app tells me I’ve burnt 2000 calories this week just through 7 one hour walks. Could you find a podcast you like to listen to while you walk so it’s also enjoyable?

[Eckhart]

Cut out the daily coffee with sugar.

Up the cardio.

Measure as well as weigh. Weight is affected by so many things (water retention, for example) that are not to do with fat loss.

Don't lose heart. You are losing weight. Look at it long term. Work out how much you will weigh in a year at your current weight loss pace. Do you want to weigh that much, rather than your current weight? If so, keep at it.

[Dunarunner]

I’ve lost a stone in the same period (11 stone to 10, I’m not tall and think that’s something like BMI 26 to 24 but I’m not sure).

Maybe I am just very lucky but I eat more than you and do a lot less (ie no) exercise. But in case there’s some magic in the diet I’ve hit upon I will share it with you. I’ve never lost weight with MFP, 5:2 or sugar free. I also have PCOS.

So mon-Friday I do a basic version of slimming world - haven’t joined and don’t intend to, just found stuff online. That is to say I never eat bread, but unlimited fruit, vegetables, lean protein, pasta and rice. Small treat daily. It is something like

Breakfast: shredded wheat, fruit and milk measured from an allowance

Lunch: chicken noodle soup or leftover vegetable pasta

Dinner: homemade curry with rice or bacon and cheese risotto sort of thing

Small bar of chocolate or couple of biscuits. Lots of ‘free’ fruit in between

Then at the weekend I just eat whatever I want but don’t overeat. Today I’ve had a cereal bar and fruit, sandwich and salad and I’ll be having small pizza later with a glass of red wine. Similar tomorrow.

Reading this back I suspect I just might be lucky or maybe my body is going back to its natural weight just by calming it down on the eating a bit (I ate out 5-6 times a week pre covid) but I thought I’d share just in case there is anything helpful in there. Also to say that even in lockdown, though I don’t exercise, I rarely ever stay still.

[Maria53]

I didn't eat until after 12pm today. For some reason I find it easy to do on weekends but if i don't eat before work i feel starving and feel I dont have the brainpower I need. Breakfast is probably my favourite meal of the day so I think I'd struggle to cut it out.

I measured myself today and I've lost half an inch on my waist but my hips are stubborn!

I mainly eat chicken, fish and vege. I probably have been eating the same meals for a few weeks now.

My plan is: aim to get out and walk more days of the week, reduce the milky coffees & dark chocolate, add yoga back in. I also do one workout a week after waking up on an empty stomach, maybe I should do more of that?

Thanks for the support everyone! It is getting me down.

[Abitouting]

Your diet sounds fine to me tbh. You might just have to give yourself some more time?

You're only having one chocolate bar a week and couple of gins. It would be a bit boring if you eliminate every indulgence! Are you working your chocolate and gins into your calorie counting?

What's working for me now is eating in an 8 hour window. If I eat early it opens the hunger gate! Whereas if I wait until 12 I feel more satisfied.

I'm counting calories like you. I'm allowed 1,500. I'm eating 1,200 in the week and then at the weekend I eat my full 1,500 and that "extra" 300 calories is nice to have!

Eating my 1,200 calories in an 8 hour window is surprisingly easy although I must admit I will have 1 or 2 coffee pods before I first eat. So I'm not technically fasting but I'm happy doing what I'm doing.

Some days I have three meals a day and then others I'll have a brunch and then dinner. I always have 2-3 coffee pods which make up 100-120 of my daily calories. They're my snacks essentially!

I'm not weighing myself but I feel slimmer. I'm focusing on establishing a healthier attitude towards food rather than losing weight which is the bonus.

I would up your exercise. I know weight loss is 80% what you eat but getting moving really helps speed the process up plus it's bloody good for you. Even if you start with a 60 minutes walk a day. Start of easy. Don't burn yourself out.

I'm waffling now but basically don't be too strict on yourself. Don't eliminate anything but stick to your calories. Drink lots of water. Enjoy your milky coffee. Move more. Listen to your body and make good food choices that you know will fuel you for a good day. Enjoy your choc/gin at the weekend - just make sure it's within your calories. Don't obsess. Focus on your health. Your body wants good food. Your body wants exercise. And your brain wants the occasionally yummy food which is totally fine!

You're doing great OP.

[Oxyiz]

An under desk pedal exerciser might help you keep moving too.

[LaLaLanded]

OP in your position I would use my fitness pal or an equivalent to track your calories - then you’ll actually know how many calories you’re eating. Input your data accurately including activity level, and work within the calorie deficit. Weigh what you’re eating! Without knowing how many calories you’re actually eating on a daily/weekly basis you’re essentially flying blind.

I would also have a goal number of steps - while formal exercise is great for the body, it doesn’t actually burn that many calories. Your NEAT (non exercise activity, essentially) is more important day to day.

Do this for a month. Then, if you aren’t losing weight, there may be something else going on.

Weight loss doesn’t happen by accident, typically. It helps to have a plan, and a bit of data. Whatever you do don’t reduce your calories down to the bare bones - very few women actually need to eat 1,000 calories per day.

[SaskiaRembrandt]

@Maria53

Also I am fairly sedentary because I am working from home 9-5. As I said I am doing workouts equating to 3 hours per week and some walks too

It might that rather than what you're eating, it's that you're moving less. I'm working from home too, I've had step up the amount I work out to compensate for the loss of all the routine activity I'd usually do.

[Pippioddstocking]

With PCOS intermittent fasting will be your friend. I can't remember the whole science but PCOS sufferes share some similar metabolic traits to people with Type 2diabetes and the fasting diets were trialled and effective in this cohort. 16:8 is very easy to follow.
Also, exercise wise, 3 hours of exercise is great but if it's a desk job, how much moving are you doing a day?
Aim for one hour daily, walking, cycling, running , workout video, even better if thirty minutes of it has you quite out of breath.
If it's just three hours TOTAL per week that might not be sufficient over the seven days.

[Mummyoflittledragon]

Have you looked at BIWIs bootcamp? LCHF maybe worth investigating.

[reefedsail]

I recommend reading The Obesity Code by Jason Fung. I'm not saying you are obese- it doesn't sound like you are- but there is some really sensible science in the book about the flaws in the 'calories in vs calories out' model. It might help you adjust your eating patterns/ timings so you can eat as much as you are now but also start to see some losses.

[ChasingRainbows19]

You've lost a little weight. Surely slowly and gradually is better than too fast. If your clothes are looser maybe you are losing More inches rather than lots of lbs.

Keep exercising it will help and definitely carry on with yoga. I'm seeing a real change with my body shape .it's been very gradual Over a couple of years though but also amazing for the mind and stress levels too.

Sure you can reduce try a different type of diet or eat very little, or you can carry on as you are for another month or so. You need to be in a caloric deficit for it to work. The treats will add up.

[Schmoana]

My story is very similar to yours. I allow 1200 if I don’t exercise, but most days I exercise and allow nearer 1500. I’m a similar weight and have lost 5 lb in 2 months, which when I have low moments I feel very disappointed with. I’d like to lose another 1.5 stone.

Last year I did very strict 12-1300, only walking as exercise. I lost a stone in a month. Couldn’t wait to get off it though and all went back on quite quickly.

I’m hoping that slower is more sustainable!

Love using mfp to track its great.

[MrsTidyHouse]

Do your clothes feel looser? Exercise builds up muscle, which is three times denser than fat, so you may be changing shape slowly.

[k1233]

Are you eating the same thing day in day out or is that just an example? I would say you need to eat small meals more frequently and have way more variety. Try to confuse your metabolism a bit by carb cycling ie having high carb, medium carb and low carb days.

Your body adapts to your diet, you need to keep changing it around. I find carb cycling works and really isn't hard to do. There's heaps on line about it.

[blubberball]

Try intermittent fasting, switching to drinking black coffee and green tea. Keep alcohol to bare minimum. Try switching to low sugar/sugar free chocolate. Check the label for less than 10g sugar per 100g. Up the veggies, keep the carb portions small.

Well done for your progress so far! Keep going, and keep switching things up.

[spaghettios]

The milky coffees definitely add up. I haven’t been game enough to cut mine out yet, but I was absolutely shocked when I added up the calories and I was using 200-300 a day just on coffee. No wonder I’m fucking starving.

[MerryDeath]

you're * yes it is bedtime for me

[MerryDeath]

i would try some intermittent fasting. also be absolutely vigorous about portion control because that doesn't sound like a lot but if your not losing weight something is a factor..

[Maria53]

I will start yoga again this weekend. I have definitely noticed my clothes are looser despite the small loss. I got a tape measure today so I'm going to watch changes that way as well.