First week off diet

[Worzelandthecrowman]

And I've lost 1 miserable pound. Stuck to my calories, exercised everyday, haven't starved myself, lots of water.

Where am I going wrong ??.
1 pound off, 0.4 ounces lost in muscle.

Body fat scales are not accurate so don’t fret about the 0.4 muscle loss. How many calories are you eating and what kind of exercise? You can do this but weight loss isn’t linear so give yourself a break. It also depends how much you have to lose.

Doesnt sound like you’re doing anything “wrong”, slow and steady weight loss is is the best way to do it. Keep up the good work!

1 pound is fine. I've been 500cals in deficit since January, and I've lost an average of 0.3 pounds per week. We're all different!

Thanks all.

I've got 1.5 stone to lose. I'm tracking calories and having 1200 a day. Exercise includes running (3-5k) walking, swimming, moderate weights in gym. Im eating my cals everyday (salads, fish, lean meat, eggs) Im not starving and I'm drinking water.

Its so frustrating

Some of it depends on age I think. I’m in my 50s and have set a target for 1lb a week which is achievable for me. Slow and steady.

It has been a week. I would give it time
do you eat back exercise calories?

After a great first week food and exercise, I've put 1lb on, and its not muscle either. I just don't get this. Im so upset. I feel like I will never lose the weight. I'm happy to plod at 1lb a week off but putting weight on. This is ridiculous

It’s probably not weight though. It could just be water. 1 week and 1lb is not enough time to see a difference. Weight loss is a slow long journey. I think that if people go on mad low calorie diets they aren’t even losing fat in week 1, they are losing water. If you are doing that much exercise your calories are pretty low. I saw a PT recently who told me not to eat less than 1500

most people do not lose 1lb a week. I can show you my chart if you like it’s all over the place but the trend line is down overall but I have had to do it day in day out for nearly 12 weeks and I will probably have to do it for a year to lose the weight and then focus on keeping it off

I don't think obsessing over each week's loss or gain is that helpful. I have been doing WW and I trust the plan to work (it really does) and don't weigh myself every week or even every fortnight. It's more about establishing healthy habits and how your body feels (slimmer in the end). The somewhat depressing thing is that controlled eating is kind of going to be needed for life to not get unhealthily large as the metabolism slows down with age, so it's just not a race.

@TheOGCCL I just meant to show that it fluctuates a lot, it’s a process. I can wake up some days and have gained 3lb. Then a week later it’s something completely different.

Take your measurements and go by that if the scale upsets you. As mentioned you can vary weight for many reasons including your time of the month.