Lost inches but not weight- why?

[Howmanysleepsnow]

I’ve been dieting since 8th January (sort of- I’d gained weight over 2 years by eating the unhealthy free lunches at work so I’ve cut them out in favour of fruit/ salads, and cut out snacks) but have only lost 1lb in 3 weeks. I look slimmer though, and on measuring my waist is 3.5” smaller: I can fit into clothes I haven’t been able to for a while too.
Does anyone have any idea why, and why the scales just aren’t moving?
I know the typical answer is that it’s muscle, but not in my case! The only exercise I do is walking and there’s no way I’ve gained muscle doing that in the last 3 weeks.
In the past I’ve dieted quite hard and I’m worried it’s slowed my metabolism so I don’t really want to do that again, but it’s really frustrating to not lose any weight in nearly a month.

Lots of reasons. Where are you in your cycle now compared to when you started? Did you eat a higher salt or carb meal the evening before you weighed?

I don’t remember what I ate the night before I started, but the scales literally haven’t moved from 12 stone day in, day out for 2.5 weeks. No fluctuation at all!
Cycle wise, I’m on the combined pill so not much fluctuation there. I’m on the 3rd week of the packet.
I may be peri (age wise) but again, I think the pill masks any fluctuations so I don’t know!

My weight drops at the end of my period then stays the same for 4 weeks. I can be losing inches but not weight. Not sure how it's possible

You are probably eating less salt now you are eating healthier lunches, so less water retention.

Just carry on. It’s brilliant that you have lost inches and feel better, actual weight loss seems to go in fits and starts.

Eat more veg than fruit for your lunch, but beware high calorie dressings.

Maybe add one more small change? E.g a third less carbs on your dinner plate.

Probably less bloated.

Also are you actually in a calorie deficit? Swapping to different foods doesn't necessarily mean deficit as you may be eating more than you need still. I suggest using as app like My Fitness Pal to track and record against a daily target.

Well done OP! But I absolutely agree about how disheartening it is not to see the change on the scales especially if you're logging the info on an app. Years ago I was told by a dietitian that it takes 3 weeks for the body to get used to a change in diet and start adjusting accordingly so give it some more time and hold on to the fact that you know for a fact you are slimmer, regardless of the scales!! It's just a number that only you know!

I’m not sure if I’m in deficit tbh. I’m eating 1100-1400 (normally 1200) calories a day but suspect my basal metabolic rate is through the floor so possibly not
I’m reluctant to cut calories much further just yet in case it slows my metabolism even more , but maybe I need to?
No dressings on the salads beyond salt/ pepper/ lemon juice either so no extra calories sneaking in…. and if anything higher salt 😱though that hadn’t occurred to me.
Cutting carbs may be worth a try- I’ve already cut bread but potatoes and rice still feature.

Exercise will help boost your metabolism and work towards a calorie deficit also.

Probably water, it’s only been a couple of weeks. Losing fat takes a deficit of 3500 calories for 1lb of fat. That can take a while to create if you are not tracking food.

Metabolism is ‘slowed’ by being sedentary and you say you are walking so unless you have a metabolic disorder like thyroid, diabetes etc your metabolism will adapt with you as you make changes. Your metabolism needs something to work with, so move more.

you will be eating less salt if you eat less processed foods it’s full of it. Some salt is ok but not salt in every meal.

The less you have to lose the longer it can take, maybe change to weigh in KG because you can see changed in Grams

If you could have your dream body or your dream weight, what would you pick?

Inch loss is ultimately far more telling than how dense your bones are or if you've still got waste in your lower intestines!

Well done, keep it up

It’s honestly a minefield. I’ve been on a health kick since Oct, my clothes fit way better but my weight is hardly down. I have been doing weights though. Anyway, I’m ditching the scales and getting that mindset of a perfect ‘weight’ to aim for out of my head - there’s too many variables. I’m getting a body measuring tape from Amazon that connects to an app and using that instead.

I’d keep going, as sometimes the scales take a while to catch up. I don’t know the scientific answer but it’s happened to me too. Then I’ll get what I call a ‘whoosh week’ and I’ve lost a fair bit that month. When I lost 24lbs in lockdown I only lost 3lbs in the first 5-6wks, almost gave up, then it started to fall off once I started to increase my steps. I’ve got the late great Captain Sir Tom Moore to thank for that as I thought if walking around the garden is good enough for him?!! Then in winter it became walking around the house. So gone are the days of 4k steps, I do 15k min when losing

I don't think it's to do with your cycle- I'm past menopause and clearly lost weight after trying.. I could get j to my old jeans again. But the scales show no change! Carry on as you are, and the scales will catch up.. happened to me so many times.