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

Echoing what other posters have said…. it’s all about the calorie deficit. I needed to lose weight for IVF- starting weight 86kg and ended up at 76kg. Ate 1200 calories for 8 weeks and had exactly the same meals every single day. All food weighed and tracked including cooking oil (1tsp olive oil for lunch and supper).

If you’re not losing weight you aren’t in a deficit and will be eating enough calories to maintain your weight. I’ve eaten no more than 1500 calories per day since the initial weight loss and have remained the same weight for 3 months.

OP I do think weight loss is largely due to knowledge of how many calories are in what.
I used to track, but no longer. I am just very mindful.

An egg is 60-70 calories. 40-50 of those being from the yolk only. An okay source of protein (protein will help keep you fuller for longer but don't need to go mad)

A slice of bread is 120 calories. Plus butter at 20-30 calories.

Peanut butter needs to be weighed as it's so calorie dense.

I find bone broth or miso soup to stave away hunger pains (about 30 calories per cup)

A packet of crisps is 130 but no nutrients.

I don't bother tracking veg. But fruit has lots of sugars in so be mindful. I personally don't track fruit but that is because I'm more about a healthy diet over weight loss at the moment.

1.5 litres of water a day. I haven't had enough so I have my litre and can't eat my chocolate bar until I've drank the lot 😂

Chicken breast is 200calories (I think)

The calories in the milk in your coffee. How many calories are you drinking?! Lots of people get stung with orange juice, flavoured lattes etc.

Your usual portion of carbs (rice pasta etc) take away a third.

It's about making small changes that aren't so noticeable that it's not sustainable.

Good luck! And please don't do weight watchers

On the other thread they have you eating 3 x carb heavy meals a day

Which other thread is that, sorry?

Have you tried fasting?

What are you actually eating op? 80% weight loss is diet. Your trainer sounds shit tbh.

@Vegetus they do matter. Simple carbs are proven to not be good in terms of satiety at all and this is the main issue. If you eat a lot of carbs you will be hungry faster than if you ate protein. This is why a lot of people in calorie deficits eat less carbs as when you avoid them and eat more protein you are better satiated in your deficit and the deficit is easier to maintain

Its calories in vs calories out every time but for some of us, we find it easier to eat lower carb because you reduce your hunger and cravings if you lower your carb intake and so its easier to stick to the calorie deficit.

Everything needs to be weighed if you're tracking, which I know you said personally you are not

You cant say 'butter x cals', because it depends how much

You cant say chicken breast 200 cals, because it depends how much

If someone is tracking their calories which they should be if they want to lose weight then they need to weigh everything per 100g, no cups or tablespoons or 'portion sizes', weigh every single thing

My point was, not everyone likes tracking. There are proven other ways to lose weight. I used to track. Find it really restrictive and anxiety inducing so would rather just be mindful about rough calories in foods.
And know that my latte with 2 sugars is about 250 calories
And my OJ has 150
And I get around the weighing by taking away a third of the carb portion.

Everyone loses weight differently. It is 100% cals in vs cals out, but this will look different to lots of people

@soupfiend and with the knowledge that legally web sites can be off by as much as 10% on nutritional information you also need a quality web site.
so far i'm finding cronometer to be the most accurate. the my fitness pal one has so many self entries and mistakes it's horrible.

@strawberryandtomato yes weighing and measuring and logging can be soul destroying and obviously unhealthy if you tip into the orthorexic zone.
and like you if you make your usual breakfast or go too lunch often enough you get to know this is "300" calories.

I’ve seen from your other thread that you’re pre-diabetic, so the carbs at every meal won’t be helping that. It’s disappointing that an NHS-based meal plan doesn’t take this into account, but I’m not surprised (I’m T1 diabetic and some of the advice I’ve had over the years has been very unhelpful).

There have been a lot of really good suggestions on this thread (and the other) about different things to try to boost your weight loss, but you could look into low carb eating plans to help the pre-diabetes. And it’ll probably help the weight loss too. The low carb boot camp on here has a ton of useful advice and support.

Yes this is true, I use MFP but always double check the entries and enter my own if people have put fantasy figures in.

For people who count calories.. how do you eat out?

some chain restaurants (not just fast food) have nutritional information available online.
best bet is to plan ahead of time with light breakfast and light lunch ideas for the day of and the day after. generally salt is the major issue leading to a quick gain.
but some ideas: soups generally lower calorie if you steer clear of too much bread, a burger and bun isn't that bad if you don't eat the fries (if necessary sub a small side salad but be careful of dressing) dh and i will go out for lunch vs supper as often they have smaller portion size. splitting the meal, asking for it to be split before coming to the table (dh and i will share a burger, up the size of the salad and share the lot).

if you can't count it you need to do your best to limit the damage by controlling the portion size.
figuring out the calorie count in a chicken quesadilla isn't that difficult once home.

avoid the alcohol and avoid the dessert menu.

I never mentioned anything about satiety. If someone says "you're eating too many carbs" then they don't know what they're talking about. Is it ideal to have a diet full of them? Of course not. But you can lose weight eating whatever the hell you want provided a negative energy balance is maintained.

Are you being honest with your coach?

You might be on a healthy eating plan but you still need to use more calories than you consume (or carbs, depending on your plan).

If you're really being honest and genuinely in a calorie deficit, it's likely that hormones are preventing your weight loss. In which case, I would book an appointment with your GP.

@Ibizafun i have the most simple thing on a menu or tweak it so it’s closer to what I know in a meal, and there is usually a calorie number on menus so I have a vague idea.

It's mandatory for menus to state the calorie content of each dish.

I'd really recommend Nutracheck. I found them through the NHS site. The app is about £30 a year, I think you can try it for a week free usually. You can choose a low carb based plan on that - see what it recommends. I have no skin in the game here but keep recommending it even if you use the app just to check in once in a while, it's so sensible, good value for money and easy to use.

FWIW, I'm not intentionally doing low carb, certainly as I find whole carbs valuable for fibre intake and also filling and satisfying. But I only seem to eat 100 - 150g carbs a day usually by not having rice, bread, potatoes or pasta at every meal and watching calories, which is considered low carb, just not very low carb. It's a lot less than most people will be eating.

Chains yes, not the sort of restaurants I go to

I track everything but you have to accept you wont be able to when you eat out, so I am just mindful of letting that go but eating as well as I can

@soupfiend

I don't eat out, so didn't realise it only applied to chains.

Like you, I am sure most people are savvy enough to work out the appropriate calorie count of a dish.

I cant remember what the criteria is, over a certain size establishment I think

Theres a small business near here that do home made curries and sell them in local shops, they also dont need to put their calorie amounts on the packaging.

Which is a bit of a shame as they are very eatable!!

Try eating carbs one day and just protein the next. It will ramp up your metabolism.

Kwasi in London restaurants it's never stated.