Help! Weight loss has slowed to a halt and feeling very down

[Pedestriancrossing]

I had a health scare 2 months ago which was a huge kick up the bum to lose weight. I am 5 for 5 inches and was 12 stone 7, so need to lose at least 2 stone.
I started a calorie restriction to 1200 calls per day, lots of water, gradually increasing exercise, lots of veg, almost no alcohol etc and have lost one stone so far.
BUT the scales have stayed at 11 7 for last 2 weeks. I haven't been cheating on calories or anything. Feel so down as I really need to lose the weight but don't know what I can do now.
Just feeling really low today - has anyone got any advice?
Thanks

Well done on your loss! I recommend having other measures of your success rather than your weight - e.g waist, hip measurements and/or scales that do the body analysis so you can see that your fat % is still going down even though your weight appears the same so you stay motivated. Gyms and Boots have those scales, sure other places do too

Have patience. As you lose weight, your basal metabolic rate falls and you need fewer calories for normal life, so the deficit on a calorie controlled diet is less. That means that the speed with which you lose weight slows down. Perhaps cut another 100 calls per day, to 1100, if you want to speed it up again?

Thanks for the replies, it's just hard to keep going when the scales won't shift!

Isn't that a perfectly fine weight?

Well done on your loss. I think your call are very low and I wouldn't be lowering them, for me they would be too low already. Are you keeping to set meals or what is your day like? Are you finding it hard, hunger or cravings wise and will this make you likely to cave? So important to eat enough of the good stuff so you're not feeling deprived or restricted. Drink at least two litres of water and get in a brisk walk for the endorphins. I lost 2 stone over about 3m by dropping sugar and flour and otherwise eating without any cal or portion control. It has really suited me and I've been eating delicious and really filling healthy meals. Where abouts in your cycle are you and how is your sleep? These things can impact weight gain.

Would you up your water and leave the scales for a week and see how you fare?

It sounds like the right weight for your height, its at the top of the BMI so you could stay there but if you want to continue just carry on with what you were doing, it will come off in time, you just have to be patient

People who have had weight loss surgery (I know this is not your case), sometimes have stalls for months on end, despite eating very low calories, it comes off in terms of size and inches but just doesnt show in the scales, its very odd, then it restarts again, you just have to continue doing what you were doing

I was advised by GP that I need to be 10st 7lb or less. I still look fat at my current weight.
I don't have breakfast (used to always have toast or cereal), just have coffee with semi skimmed milk x3 throughout morning.
Lunch is ryvita x3 with fat free cottage cheese plus lots of salad veg
Mid afternoon an apple or low fat yoghurt
Dinner is "normal " food just calorie counted for my portion to be around 600 to 700 cal
Evening I have one becks blue alcohol free beer 39 cal
Loads of water throughout the day
Exercise is gym twice a week, swim once a week and 30 min dog walk daily
Not so much hunger pangs as feeling generally drained and tearful :(

Is there a reason why you're eating the fat free cottage cheese/yog? I find on low cal diets you need to ensure you have enough fat/protein. Are you taking any supplements?

Definitely don't go low fat, best to get plenty of good fats.

That doesn’t seem like a lot of food. You’re eating almost nothing every day until tea time. And no protein at all (I don’t count low fat cottage cheese) I’m not surprised you’re tired and tearful.

If it makes you feel any better OP, I’ve been eating less than you for 6 months now, exercising every day (6 mile brisk walk) and have only lost around 20lbs in all that time. Started at 12 stone (I’m 5”8”) and am now 10.7. I’ve actually stopped weighing myself the last few weeks as I was getting so disheartened. Most days I only eat 800-1000 cals - it’s mind boggling to me that I’m not stick thin by now!! I think it’s age (41) and just the way I’m built, il never be a skinny person.

Sympathies OP. It's maddening when this happens.

I am always left wondering how I wasn't fatter before... if giving up all the food I like = 0.5lb in three weeks or whatever how come I wasn't gaining weight at a faster rate when I was eating those things. 🤷‍♀️

That is very hard. I don't think you can sustain that can you? I'm 3 years older and it dropped off without hunger once J ditched flour and sugar.. worth a look maybe.

Just read your up date, sounds like your body isn’t getting the right macronutrients. If you haven’t already, sign up for free to MyFitnessPal or similar and enter your food. It will tell you if you hit your macronutrient goals. That might be why you’re feeling tired and tearful .

Ive an idea, based on your current eating habits, but involving more protein. Instead of 3 coffees with milk, try scrambled eggs and one coffee. For lunch, have 2 slices of German/Polish rye bread with real butter, real cottage cheese and a slice of tomatoe. For dinner, why not a jacket sweet potato topped with tinned sardines/beans/tuna/cheese/chilli?

Like PP have said, good fat isn't bad.

I know it goes against regular convention on here but 1200/1100 is so few calories if being counted with good accuracy. I'd guess you cut your calories too low initially and now have no wiggle room to drop them further without being incredibly hungry.

Up your calories to maintenance and stay there for a few weeks and once you feel less diet fatigued start again. You might even notice the scale goes down once at a higher calorie intake as the body stores water when it is stressed.

Thanks all. I feel under such pressure to lose the weight and that if I'm not losing I'm not trying hard enough.
I will swap the fat free for normal yoghurt and cottage cheese. I already use MFP which says both the above (as low fat versions) are good protein sources so assume normal versions will be too.
I am trying to avoid all the Ozempuic threads as I cannot cope with e "weight falling of me" type posts!

I know you feel under pressure but if it's not sustainable and it's overly restrictive, it won't last and you'll be back to square one. Plan for three healthy meals with plenty of good fats, protein and salad/vegetables, drink loads of water, rest well and don't overdo the scales watching would be my advice. Misery won't work.

Adding more lean protein (chicken, fish, lentils etc) will help you to feel more full.
I often have a slice of ham instead of a piece of toast as a snack, it’s a fraction of the calories but does help.

When my scales froze for 10 days I upped my water and cut my few carbs I have and I got moving again.