Still no weight loss !

[Dinkiedoo]

Still not losing weight !
Im on a healthy eating plan. Stopped alcohol Snacks etc..
Have not lost any weight since October.
I exercise and drink plenty of water
My health coach says its a plateau and Im doing all the right things but its so frustrating

Are you counting calories?

Whilst plateaus can exist, you say still not lost any. Have you lost any at all? If not, it's not a plateau. If so, adjust your calories down and movement up. You won't lose if you're not in a deficit. How long has it been going on?

I was/am in a long plateau it was super frustrating! I had to redo all my TDEE and change my macros to eat more protein and swap some cardio for weights to see it move again

Have you lost fat but gained muscle? Are you monitoring your waist circumference? It is a much better measure of progress than weight especially if you do lots of exercise.

Since October ! My coach says Im eating right and its a plateau

You haven't given the details people asked for so it's impossible to comment, but the most likely cause is that you are eating too many calories for your height/weight and exercise level.

It’s literally calories in, vs calories out. It doesn’t matter if you eat the right foods, eating too much of them won’t help you lose weight.

Track what you are eating on an app; it’s likely you’re consuming more than you think

Helthy food doesn't mean weightloss. Practically you can absolutely not lose weight on healthy eating, might even put on. Many healthy foods are higher in calories. You need to find balance between healthy and weightloss food.

Also, are you paying this health coach?

Yes, when I was obese I used to cook healthy meals from scratch. But I used to have a very large portion and go back for a second helping. I also used to have a latté every morning (home made, not a sugary one in Costa etc.). These things were enough to make me obese. Just eating healthy meals isn't always enough.

If you haven't lost anything since October, clearly something isn't working. And your health coach is talking bollocks!

What is your plan/approach for weight loss? What type of plan/diet are you following? What is a typical day's food/drink for you?

Oh, and how much do you weigh and how tall are you?

I agree you need to be more specific and track your intakes

October is 3 months ago. Your coach is shit and you're eating too much.

Have you got before pics to see a change in shape rather than weight?
Doesn't sound good to be if no weight is lost. Unless you didn't need to in the first place. What's height and weight did you start at?

Fire the coach, work out your TDEE and eat 500 fewer calories a day. Prioritise protein and drink plenty of water. It really isn't rocket science.

Obviously it’s in the ‘health coach’s’ interests to keep you as you are. October is a long time not to have lost anything, you’re obviously eating too much for your size.

What is your weight/height/muscle and exercise regime like?

Some of the calculators out there give you way too many calories and too much protein (James Smith definitely for me), and many a blanket 1200 to lose weight, which is too few for most people. Quite like this one. It gives me 2,200 a day for my weight/height/age/activity level to maintain, so I eat around 1700.*

https://coach.org.uk/tdee-calculator/

What I have found works:

• Record everything you eat and drink. EVERYTHING.
• Weigh and carefully portion more calorie laden foods like cheese, avocado, salmon, nuts, oily fish
• *Eat calories variably- have a daily average but really vary it. I have a couple of days where I eat 1000 about only, over 2000 at the weekend, 1500 on other days. Average is just under 1700 a day.
• Make it sustainable and doable long term
• Have plenty of fibre - 25g - 30g a day. Yes protein, but no need to go mad like you are Mr Strong or something. Fibre (whole starchy carbs, puy lentils) personally fill me up a lot more than protein. The only high protein food that really fills me up in relation to the number of calories/amount is chicken breast. And eggs are also pretty satisfying.
• Keep alcohol really moderate - 8 units a week for me.

It is possible that it's just a plateau.

Are you having non-scale victories such as lost inches or dropping a dress size?

if so, and you think it could be a plateau, this worked for me. My friend, who is a doctor, suggested coming off my diet for 2 weeks. I ate sensibly but did not calorie count, and when I restarted, it kicked off my weight loss again.

if you're not having non-scale victories, could it be that your TDEE (amount of food you need to survive) has fallen due to the weight you've lost, and you need to reduce your calorie intake accordingly?

I know it's frustrating (SO frustrating) but your body is likely to throw you the odd curve ball in the diet process. I lost 5 stone last year and hit a *** of a plateau. I just had to keep pressing through it.

Good luck!

I'm sorry, but no weight loss since October, especially with the OP's starting weight, it not a plateau. It's a diet that isn't working.

Though I also have to say, when I was younger with any new exercise regime I'd gain weight and not weigh myself for eight weeks to give my body time to adjust and not feel discouraged. For every year beyond 25 I'd say you need to add another week to that.

When I started going to the gym I just tried to eat healthily but was not calorie counting and not recording what I ate. I didn't weigh myself for nine months. Hadn't lost any weight, though I was much fitter, my clothes were looser and I had more energy. I only started to lose weight when I started counting and reducing calories, then I lost a stone in three months. I had a good exercise habit established and have been able to continue it sustainably.

@Dinkiedoo what are you eating.
what does your scale indicate (hopefully you invested in a smart scale).
what does your coach do for you.

Your coach is a fraud and is laughing every time you pay them. You've been fobbed off for nearly 4 months.

How much are you paying to be on this programme that isn't working for you @Dinkiedoo?

OP, on your other thread, the diet is far too high in carbs; there’s carbs in every meal. And gluten-free bread is not healthy for anyone unless they are allergic to gluten.

The diet is a crock of shit, stop paying for this.

Look up intermittent fasting and high protein diets.