Not losing

[JPYC]

Hi all, new to this but thought i'd get some opinions.

Started working out in the new year, like everyone else and lost a stone in the first six months from "10st 2" down to "9st 2" by doing just cardio twice a week and eating a little better, more salads, fruit, veg, less takeaways etc.

Even got myself running personal best of 5k in 29 mins, was so chuffed!!

But started to feeling bit disheartened recently as put 2 lbs back on and seemed to have plateau'd at 9st 3/4 for last six weeks or so.

Been tracking my calories via my fitness pal (MFP) over those months and joined team Rh 2 weeks ago and been eating steady 1300 calories. Now i'm weighing to the gram and being over generous on portions input in MFP to make sure i'm not skimping out on calories but i'm still maintaining and i'm totally starving!!!!

Team Rh put me on 1300 calories too and 105gms of protein which i'm finding hard to eat as i'm allergic to fish which doesn't help trying protein drinks and chicken and protein puddings / yogurts but i can't seem to break this plateau.

I've upped my steps to a min of 7000 a day except exercise days where i do 10k+ and i'm just stuck.

Any advice would be amazing

You must not be in a calorie deficit.

I can't tell from your OP if you have been eating 1,300 calories since day one, but if so perhaps you did not recalculate your BMR and TDEE after you lost weight. I'm not sure how much difference that would make, but it's something.

Well, regarding my first sentence, I know there are always people who say it's not always as straightforward as that, and I think I agree. But I think it probably is as straightforward as that for most people.

Thanks that helps I’ve looked at my tdee and yes says I need to drop another 150 calories but I’m starving as it is lol worried if I do drop more I will lose weight but not be well as I can’t live on 1150 calories surely

It's possible to eat fewer calories but not be more hungry - as a massively simple example, eating a load of roasted broccoli and garlic will fill you up but not contain many calories, and be good for you at the same time. You might need to find some filling, low calorie foods that you enjoy, and change the balance of what you eat.

You need to consider what you are eating rather than just calories.

Weight gain is a function of calories in and out but more importantly is also determined by:

A) how the calories in the food are released e.g ground almonds will release a lot more calories than whole almonds because the food matrix has been broken down however the number of calories on the packet will be the same.

B) how your body absorbs the calories. There is research showing that some people absorb up to 40% less calories from certain foods than others. This is thought to be down to their gut microbiome. You need to be supporting gut bacteria that will help with weight loss.

In order to loose weight and avoid being hungry all the time you need to work on the above by essentially:
A) minimising upf where the food matrix has been broken down and which is also detrimental for your gut bacteria. I would include protein shakes in this category.
B) eating food to support your gut bacteria, more fermented foods yoghurt, kefir, raw cheese etc, upping fibre and range of veg you eat. Should be at least 50% of each plate.

I would also recommend minimising sugar as this makes you hungry.

Do the above and you will be able to eat until you are full and not worry about calorie counting.

I did this and got my body fat down to 20% and bmi to 19 without feeling hungry at all.

cool thank you guys ill try volume eating ( eating more fulfilling dense food high volume but less calories) will see how i go x

Been tracking my calories via my fitness pal (MFP)

If you are also logging your exercise then MFP gives you back exercise calories to eat so you end up eating more calories than you should. It’s the only time I never lost.

What height are you? How much are you looking to lose? If you're close to your target weight it does get harder to lose weight.

Have you taken measurements and before and after pics?

I'm around your weight and my weight doesn't budge much however I do notice differences in how toned I am so I am definitely losing fat although it doesn't show on the scales.

Hey guys, thank you for your lovely comments and input.

trying to always leave calories so I’m not eating my exercise calories back but noticed I could have been so started tracking from scratch again this week.

Hey I’m 5ft 1, I’m 129lbs or 9st 3. I haven’t started taking pics should I ? I’m hoping I’m maintaining and it’s with muscle weight as I don’t see more fat.

Yes, absolutely take photos and measurements. I trained with a PT for 3 months in the run up to my wedding. I tracked my calories, had 5 gym sessions a week and actually put on 1kg in the 3 months. The difference in my before and after photos was amazing though so I'd definitely dropped fat and gained muscle. The scales don't tell you everything.

Thank you I will start doing that, I’m tiny anyway but I guess it’s worth trying even if just for more encouragement for myself