Calorie deficit but not losing weight

[cdba88]

I have a wedding in 16 weeks time. I happened to have 16lbs to lose so it was an achievable and sustainable target of 1lb per week. I needed to lose it anyway, so the wedding was just a useful goal.

I am currently 5ft 2in and 149lb.

I've been using the nutricheck app to record my calories and have stuck to it for 2 weeks. I've gone to the gym 3 times a week where I do an intense 15 mins of cardio (I've seen much improvement in my stamina which I am pleased with!) Then 30 mins of weight machines, usually a mixture of legs, arms, chest, abs.

I've only lost 0.5 lbs in these two weeks. That's like a big poo

Im really reluctant to drop my calorie target further as I do get hungry as it is and dropping it further would make the whole thing unsustainable.

Where am I going wrong!?

This week I'm planning to drop my carb intake a little and up my fibre and protein to see what difference it makes. If anyone has any tips I'd be most grateful.

What calorie amount are you aiming for each day? I’ve been using My Fitness Pal, which recommended 1200 cals. I know that’s a common starter. I’m similar stats to you, 5’4, started at 147lbs and in 5 weeks I’ve gone down to 137lbs. I’ve had to be really strict though, so 1200 or less almost every day for those 5 weeks. I think I’ve gone over maybe once or twice. Gym 3 or 4 times a week.

At your height, unfortunately the calories do need to be quite low. I’m fasting between dinner at 6pm, then just having water until about 11am the next day. I’m lowish carb too. It’s a real slog to go at this rate but I’m aiming for a holiday at Easter.

Yes, how low is low? You need to be on 1200 at your height and don't eat back exercise!

Sticking to between 1400-1500.

My app suggested 1200 but that's too low for me to be sustainable.

And no, I don't eat back the exercise, I don't actually enter my exercise into the app at all.

@SingaporeSlinky I tend not to snack after dinner and don't eat breakfast earlier than 10am, always after the gym. I kind of do the intermittent fasting thing naturally

1500 isn't really that low for someone your size sadly.

I am 5'3 and gain weight over 1800 calories.

Also - what are you spend the 1500 calories on?

1200 is better for weight loss especially if you don’t exercise a lot Also portion sizes may be too high , weigh everything

What are you doing when not at the gym? Because in finding even a heavy session at the gym does not cancel out WFH as I just sit all day. At least in the office I moved around, went downstairs for a wee and commuted etc. But at home I'm so so so sedentary.

I’m 5 foot 6 and I only lose on 1200 calories. I think on your current intake then a pound a month loss sounds about right.

@StickerPlace thanks for the response.

That's gutting because I'm hungry on 1500!

I work full time but condensed into 3 days so on work days I skip breakfast because I can't eat too early in the morning. For lunch it's usually leftovers from dinner the night before or a chicken salad with a bit of wholegrain pasta.

I'll include a screenshot of the last 2 weeks meal plan. I pretty much cook everything from scratch. Everything's wholegrain, chips are just potatoes done in the air fryer.

Like I said, I'm planning on reducing the carbs this coming week.

@Carbiesdreamhouse I'm a midwife, so usually running around like an idiot!

Ok. Sounds like I need to cut the calories!

Thanks all. I'm still reading so any other suggestions are welcome.

Don't be so ridiculous as to eat 1200 calories! That's the daily recommendation for a toddler. What dangerous advice.

Find out your BMR. You're probably over indulging in sauces/oils/butter etc and not counting calories properly, best of luck :)

Are you having lots of water. I always have my best weight loss weeks when I've been diligent about drinking plenty of water. Especially if you're doing exercise that's leaving you achy as your body retains water to heal the muscles.

I think you should not be disheartened. You are eating healthily and sustainably and are exercising 3 tines a week! Your body shape and composition WILL be changing. How are you feeling generally? Dont get down on weight. If you want, maybe reduce tk 1350 and stick to it. Thinn long-term x

If I eat that many calories I find there's a two week delay before I start to lose weight. I only see an immediate result if I drop to 600-700 calories, which would be very difficult while working as a midwife.

accidentally 1200 cals isn’t dangerous! Op is looking for a specific timescale loss, so it would be short term, then she can up it again to maintain. Even professionals recognise the benefit in the Fast 800 approach, which again is temporary.
I’m on 1200 cals and am eating healthy, nutritious meals with steady weight loss. Once I reach my target I can up the cals slightly. Unfortunately shorter people need fewer calories. The NHS guidance of 2000 for women is very arbitrary.

@SingaporeSlinky

accidentally 1200 cals isn’t dangerous! Op is looking for a specific timescale loss, so it would be short term, then she can up it again to maintain. Even professionals recognise the benefit in the Fast 800 approach, which again is temporary. I’m on 1200 cals and am eating healthy, nutritious meals with steady weight loss. Once I reach my target I can up the cals slightly. Unfortunately shorter people need fewer calories. The NHS guidance of 2000 for women is very arbitrary.

I have recently gone from a size 12 to a size 10 (I'm 5'8) eating 2400 calories a day. I lost over a stone in 2 months. Weight loss is the result of sustainability, a toddler's recommendation of calories will lead to binging and reversing progress. Measure out your olive oil when cooking then come back and say 2000 calories is too much.

I've had numerous PTs all of which have NEVER encouraged anyone to eat below 1500 calories regardless of height/weight/activity levels.

You need to work out your BMR to accurately work out your amcalories and you need to be super strict about weight food out to ensure you're not guesstimating calories.

@accidentlygothereagain I have to agree with you. I don't know what the evidence says but 1200 doesn't feel like enough food for me.

I know I have a target date in mind but I do need this to be sustainable. Sustainability is key for me, because otherwise what's the point? If that means I do it slower than I initially wanted then that's ok. Slow and steady wins the race.

In response to the question how am I feeling? I feel good! For the first time in my life I don't absolutely hate the gym. I'm enjoying beating my own little targets I set myself. I used to have to drag myself there but I don't mind going now, and I am getting that feel good feeling afterwards, endorphins!

@HalfShrunkMoreToGo hydration is such a simple thing but not something I'm good at. We're constantly extremely short staffed at work so if I don't drink, I don't have to wee. I know that sounds insane but It's the NHS way at the moment.
I'll work on it on my days off though!

@R0tational thank you!

@itsoveritshard

You need to work out your BMR to accurately work out your amcalories and you need to be super strict about weight food out to ensure you're not guesstimating calories.

My BMR is 1890. And I do weigh out food.

Someone mentioned oils in cooking upthread which is a fair point. I do eyeball olive oil for example but I still include it in my app.

I also don't enter my exercise in my app because it adds the calories burned into your daily 'allowance' which I don't want!

Sounds like you're doing well OP but oils really need weighing out over any food! A small teaspoon of extra virgin olive oil is 40 calories!

Im a similar height and weight to you and as others have said, with being so small its harder to lose bigger amounts. A few years ago I went on a diet and fitness regime for a special holiday (probably a good 6 months in total) i never went below 1500 cals and still enjoyed the odd untracked gin or several at the weekends, and while I didnt lose vast amounts on the scales, the difference in my body shape was much more notocible! I dropped around 2-3 dress sizes. I guess what I'm trying to say is dont be too fixated on the number on the scales.

1890 is too many cals. Drop to 1300 and you'll lose. Tough but true, I feel your pain

What do you eat for breakfast?

@accidentallygothereagain at 5'8 you're not exactly having to run on shortarse calories.