Weightloss stopped.

[PointlessUsername]

Hi all
I am looking for ideas , i managed to lose 32kg on a 1200 low fat diet.
At first as expected the weight fell off but for the last 6 months or so - nothing.

I have added in weights, already do lots of walking and on week 3 of couch 2 5k.

Ideally i would like to loose another 16- 20 lbs.

I do have a thyroid condition which made me gain in the 1st place but currently on 175mg thyroxine and levels are good.

What else can i try?

Thanks

Where are you on the bmi range? My weight loss has plateaued out since I passed into the normal range, but I still want to lose another stone. It’s proving hard to do unfortunately. I’m losing but painfully slowly (about 2 pounds a month). I wonder if my body has decided enough is enough and is hanging on for all it’s worth!

FYI, I’m trying some HIIT and also strength exercises with weights to see if that does the trick. I run a lot already but it doesn’t seem to be shifting the pounds

@Dentistlakes

My BMI is 27 about 1 stone less would take me in to a normal range.

How is the HIIT going for you? I was thinking of trying to ad some in when the kids go back next week. 🤞 it helps.

I have noticed that i am building some muscle so hoping they may help with the last weight loss.

What changed recently? have you upped your exercises? This might actually make it harder to lose weight.

Only really by adding in the couch 2 5k but thats 3 weeks ago. Have not lost any weight for months, despite eating low fat / low cal and walking lots.

Would you give us an example of what you eat. Processed food, even so called healthy processed food may hinder weightloss.
If you eat them - ultra processed, or refined grain, or processed oils, additives, sweeteners, ... - try swapping them with fresh ingredients.

Why don't you try IF.
Don't drop anymore cals infact add in high cal days here and there to keep your metabolism up.
The body does adapts its out put to meet input so people end up dropping their cals lower and lower. Having higher cals days keeps your body 'guessing' and should prevent the metabolic drop. Apparently metabolic drop is often the reason for weight loss plateauing.

B: Banana & black coffee

L: salad & chicken slices

D: salad & jacket pot with tuna in spring water & sweetcorn.

S: Banana & skinny whip bar

This was yesterdays food.

Mainly same sort of foods, egg whites, 5% mine, pasta, beans on toast ect.

I sort of iF as i dont really get hungry until after 12.30 and usually have had my last food by 9pm.

If i was too up my cals on different days- how many days a week and how many cals should i be looking at?
Many thanks

I can’t lose weight if I do weights. It irritates me massively... I can grow muscle, so I know things must be changing, but the scales move at a glacial pace.

I’ve just stopped with weights for a few weeks to help the scales go down a bit, I’m doing HIIT and steps instead, and then I’m hoping to add weights back in when I’m closer to target.

Body weight isn't a good measure for health or even physical goals.

You should aim for fat loss instead of weight loss. They're 2 completely different things. You can lose fat and gain weight and completely change your body and look amazing! How? By gaining muscle.

Losing weight and reducing your intake calories isn't an answer. It can be done for a short period of time, but your body will always adapt and you will stop losing weight. The reason for this is very simple: the less weight you have the less calories your body will burn, this means you would need to keep reducing your calorie intake, which isn't possible. So the answer is actually to gain weight by gaining lean muscle mass.

Having more lean muscle mass will allow you to eat more (having a healthy and balanced diet is still very important though), burn more calories, look and feel amazing and strong. It has so so many benefits.

I think a mixture of HIIT and weights is very good, but you also have to do things that you enjoy. Find the type of training that you enjoy and stick to it. I really believe the most important thing is consistency and patience! It takes time to get there in a healthy, sustainable way, but it's really worth it!

Some very interesting videos on this subject:

I would advise you to do some research on body recomposition.

Good luck

@PointlessUsername

B: Banana & black coffee

L: salad & chicken slices

D: salad & jacket pot with tuna in spring water & sweetcorn.

S: Banana & skinny whip bar

This was yesterdays food.

Mainly same sort of foods, egg whites, 5% mine, pasta, beans on toast ect.

I sort of iF as i dont really get hungry until after 12.30 and usually have had my last food by 9pm.

If i was too up my cals on different days- how many days a week and how many cals should i be looking at?
Many thanks

You could work out your cals for the week so 1200 x 7 = 8400

Then decide how you want to spread them. Could do lower cals Monday - Friday then have the extra cals on Saturday.
That way of working comes in quite handy when we eventually get to have a social life again. You just change your higher cal days for the days your out for dinner etc

Everything you eat is sweet-based even your lunches and dinners. Chicken slices have sugar/syrup added, sweet corn is a type of corn modified to increase sweetness (it is in the name sweet corn) . In addition to the sweetness, there is actually very little fresh, so only the potato and the bananas (and two bananas in a day isn't ideal when trying to lose weight ) . Try to be conscious about food in packet / plastic / canned goods and try for a week to go fresh. So :

• instead of processed chicken slices, a chicken breast,
• instead of a packaged salad, a fresh combination of green beans, onions, tomatoes one meal and cucumber with dill the next
• instead of canned tuna, a piece of cod boiled in water and seasoned with lemon and fresh parsley
• add a variety of vegetables, cooked, raw or in soups. Increase your fibre.

Eliminate the chocolate bar (skinny something) and instead have some raspberries even frozen with some kefir or some cherry tomatoes.

Calories do matter. Try to really increase how many of them you will get from fresh vegetables.

*You could work out your cals for the week so 1200 x 7 = 8400

Then decide how you want to spread them. Could do lower cals Monday - Friday then have the extra cals on Saturday.*

I do that. It's more natural pattern of eating and it doesn't really feel like diet then. Normal.

Thanks everyone.

I will try with the different calories on different days and keep on with the weights as i have noticed a difference in my definition slightly on arms, tummy and legs.