If you have 4+ stone to lose...

[MerLOWnomore]

I have about 4 stone to lose, ideally a bit more. Though even three would make a huge difference and have me fitting into my old clothes again.

I've been calorie counting and aiming for 1200-1500 in the week and around 2000 at the weekend.

When I started Jan 9 I made sure I did at least 10k steps a day and in the last few weeks have averaged 20k in the week and around 10k Sat and Sun.

Despite this the weigt loss seems pretty slow. 8lb since I began. I know this is not terrible, but I really thoght the first stone to 20lb would fall off with the drastic changes in lifestyle and exercise. I'm averaging about 60 miles a week in the walking alone, whereas it used to be about 20 a week. I lost weight when I was twenty eating 2k plus calories a day and doing the same level of exercise.

Do you think I need a smaller calories deficit. I'm 31 now, hopefully my metabolism hasn't slowed that much in 11 years 😂

For those looking to lose a similar amount, what is your deficit/average weekly loss. I'm 5ft 8, reluctant to put my weight but it's in the obese category 😭

My fitbit tells me most days I've burnt 3500+, but that can't be true as I'd be disappearing.

I've lost weight before so very much used to weighing everything etc.

Help?

I would bet that your calories are mostly coming from non-protein sources, so any exercise you’re doing and weight you’re losing will be muscle and water in the first instance.

You need to up your protein, add in resistance training. You want to be building muscle so your body burns calories more quickly (basically)

Fitbit is notoriously bad for overestimating calorie count btw

How did you calculate your calorie requirements but also how are you calculating your calorie intake.

You will have a small amount of water retention around joints due to the walking perhaps but it should make that much of a difference on the scales

Are you smaller in terms of your clothes even though its not showing on the scales?

If you have been higher weight for a while it can take time before you start losing weight and then you are likely to lose several kilos quickly.

Thanks. Looking at my protein from the last week:

Today 66
Weds 99g
Tue 81g
Monday 75g

This probably isn't enough, but I feel like I eat plenty of meat, eggs, yoghurt and cheese.

Well I want to lose about 2lb a week, so aim for 1000 calorie deficit everyday, which is usually achieved including the exercise.

I calculate the intake my weighing everything (even milk) and inputting it into MyFitness Pal.

Following along. I'm in a similar boat. All my calorie counting checks out (and I eat plenty protein, fibre, fat etc. as health and nutrition is a priority for me). I don't eat back exercise calories. Walk similar mileage to you and have done for a long time. My efforts never correlate to weight loss on the scales. Fed up!

I know - it's so frustrating. Meanwhile my boyfriend has to just stop eating 4k calories a day and magically loses 20lb.

My average days in the week looks something like:

Lunch: Three egg omlettee with avacado and veggies, side of brocolli, small amount of cheese mixed in/eggs on wholemeal bread
Dinner: Homemade chicken burger with side salad/chicken, rice and brocolli, chicken salad.
Snack: boiled egg or smoked salmon and avacado, or greek yoghurt.

Weekend: Possibly a chinese, but boiled rice and chicken in Black Bean or something homemade like a chicken and brocolli bake.
Few G&Ts

To add insult to injury, when I was 8lb heigher I was drinking a ridiculous amount of alcohol a week (hence username!) I still drink, but not in the week and probably 80% of my previous intake. I'm glad I've done it for my health as I feel great, but wish it reflected on the scale!

I started at new year, want to lose about 20/25kg and have lost just under 8 so far. Using MFP and have it set as a target of 0.8kg loss a week which gives me around 1400 calories. I’m pretty active anyway but have upped the strength based exercise and never eat back exercise calories.

I'm the same height as you and possibly a similar weight or maybe more. I started seriously trying to sort myself out in the second week of Jan, and I've lost just over a stone so far.

I've stuck to 1800 cals most days, have occasionally gone over and sometimes been around 1600. I can't walk as much as I'd like to as I have two small children with me all day, but I try to take them out in the pushchair for an hour every morning and then I'm also doing couch to 5k 3/4 times a week, so according to myfitnesspal I'm burning 400-800 calories per day through exercise depending on what I've done. I'm sure you must be doing similar though if you're sometimes doing 20k steps!

I know they say exercise doesn't really make a huge difference to weight loss, but could you try adding some cardio if you don't do any already? I feel that for me the combo of fewer carbs/sugar and running seems to work. I've lost either 2 or 3lb a week, think it was 4 the first week. I'm no expert on nutrition/exercise and don't really pay attention to how much protein I'm eating, I just try to vaguely eat more protein than carbs.

Losing half a stone since January is still pretty good going though, but I do understand the frustration if you want to lose more quickly.

I need to lose the same as you, I lost two stone last summer by eating..
Breakfast yogurt and strawberries
Lunch protein shake or porridge
Dinner 800 calories.
I do similar to you in steps but I also did exercise every day either a YouTube dance workout (Pamala Reif is good) or a Joe Wicks 30 minute, along with 8 minute abs (very 80s but worked well for me.) all on YouTube.
I got covid and then just stopped, plan to start again this weekend.

I'm 5' 7" 61 and have lost 15 lb since beginning of January. Now just over 16 st.

What's currently working for me is IF where I aim for 14 hours between last meal in evening (usually 10pm) and breaking fast the next day (usually lunch at midday).

Combining that with calorie counting and keeping between 1500 and 1700 a day. I skip breakfast which allows me to have two large meals with minimal snacks and leave portion control for some point in the future when this is required.

I do one strength/weights session a week. I've got back to 3 runs a week and I do some other stuff less regularly and usually a long walk once a week.

What seems to be helping is that I threw out my old scales that would say I was the same weight for days on end and then jump randomly up or down by 2-4 lbs. Turns out that model is know for it after a while. New scales seem very accurate and show my weight to tenths of a kilo, and seeing it almost consistently dropping bit by bit is hugely motivating.

I'm not sure which of these things is making it work, or just the combination, but seeing progress is a huge benefit.

I've been where you are with lack of progress demoralising me in weight loss attempts in the past. And mood is such a huge part of success/failure.

I can only suggest switching it up to see if some change can boost your progress

Well done on the loss! I should mention my walking is kind of cardio, as it's on a, walking pad and it's more of a fast walk/jog 😂 I tend to have an average heart rate of around 140 if I do an hour.

I do have an exercise bike hanging around though, so might give that a go for 30 mins here and there. And I have some weights at home, so probably time I pulled them from under the bed.

The second week of doing this I did quite low carb (30g a day) and lost 4lb and it's been basically 1lb a week every other week. I'd love to stick to low carb longer term, but always end up missing eggs on toast etc. I think it agrees with my body though as I always lose weight faster when on it.

@MMerLOWnomore tbh it sounds like you're doing a lot of exercise! It's so hard to remove carbs though isn't it.. I often find that if I run and I haven't had some carbs I really struggle to get through it!

Something someone else mentioned was fasting.. I've been going from 9pm- lunchtime the next day most days. Is this something you can try? (if you're not already doing this!) Also the weights sound like a good idea, I've heard people saying that's very good for weight loss, although I wouldn't have guessed it as I presume it adds muscle! Honestly the whole thing is a bit of a mystery to me!

Yep, though I do find when I do low carb I do start to view food as fuel rather than something I think about too much. I mean, there are some delicious low carb recipes that I very much enjoy, but sticking to it long term is what I find a challenge. And I'm moody as heck 😂

I actually kind of do intermittent fasting by accident. Usually finish eating between 7-9, depending on if I snack. My first meal of the day is almost always around 1pm. Just not a Breakfast person. The only thing is I do have a coffee or two with a bit of milk in the morning, so I suppose it's not a full fast, but there is no food.

Ok I am going to question whether your weekend takeaway and alcohol is actually cancelling out a chunk of your deficit. You didn’t make the food so you can’t know how many calories are really in it, you are forgetting oil which will be in a Chinese

0.5-1lb a week is completely normal weight loss so you are asking for advice on how to crash diet to lose the weight super fast? It can take months/a year to lose this kind of weight and exercise is not the way to go about it. It will take me a whole year to lose 4.5 stone. It’s a long haul. The more exercise you do, you will retain water and build muscles gradually, so less likely the scale will move as fast as you expect it to. The exercise is for your mental health, mobility, joints and the figure MFP gives you for walking is completely wrong - it’s well known it’s not reliable and you shouldn’t rely on it to use it as part of your deficit. Exercise is the bonus but food is the key. Ignore what the exercise is giving you; and eat in a food calorie deficit not a MFP exercise one. However it is working as you are losing a normal amount of weight at a reasonable pace.

Hello! Can I join? Similar amount to lose and equally frustrated. Xx

I should have mentioned the takeaway isn't every week - usually once a month, otherwise it's home-made stuff.

I'm not attempting to crash diet - but thought 2lb a week was normal/sensible in the early stages of weight loss if you have a lot to lose.

I'm not using MFP or FitBit to guage my exercise really. More my mileage per week. For people of my weight, 20k steps a day is at least 600-800 calories.

If I wasn't exercising at all I'd probably eat 1300 a day to see a decent loss, so perhaps I need to do that and reduce the exercise.

No 2lb a week is not normal weight loss, it’s top end, extreme weight loss. Even MFP won’t let you add more than 2lbs a week - it’s the Maximum you can add for a deficit on the app?

I read your post as frustrated you are burning 3500 calories a day but not losing the corresponding weight - that isn’t how it works.

You do have a finite amount of energy you can possibly expend in a day, most humans unless extreme athletes have a ceiling of TDEE (total daily expenditure) and this is why it’s pointless spending hours in a gym unless you are building muscle specially or training for an event (think body building). If you over exercise you will want to eat more, so if you trying to lose fat, it’s your diet that’s the important part. For instance it’s really hard for women to lose fat and build muscle at the same time, but if you do, this can often be why a scale doesn’t move but inches come off your body with a tape measure.

If you still manage to lose weight eating takeaways and drinking alcohol you are doing pretty well.

I get frustrated sorry as it bothers me so many women are so poorly educated on their own body, science and weight loss but I think this is because society makes it so confusing. However you can research this and teach yourself the basics in order to be successful.

Work out what is important to you the most now. Is it losing weight or being fit? Or both? If it’s both you will likely see a slow weight loss over time whilst your cardiovascular health and strength improves. If you want faster weight loss then still keep active and eat clean (less takeaways and alcohol) but remember you will peak and flow due to hormones (periods), lack of sleep, too much salt - all these things affect the scale weight. Scale weight is only one indicator - measure your body parts and keep track that way. Focus on feeling good and sleeping well. You are doing fine but being unrealistic

This is my weight loss. I lost some at the start but as I have lost more, it slows down. Your body changes and needs less calories. I do different types of exercise but sometimes I just walk for 30 mins and that’s all. I try to sleep well drink water and eat protein

this starts in April 2023. I have had many weeks of no loss at all, but a small monthly downward trend. You have to accept it’s going to take time to lose this weight but it’s completely doable taking it day by day.

(caveat - the first few months fast weight loss was with ozempic 0.25mg but I stopped this after a few weeks of 0.5mg back in September 2023 and since then it’s just calorie deficit).

Hi OP - you mentioned alcohol & it was definitely my excessive drinking that caused my weight gain. I’m only 5ft 2” & was pushing 16 stone which meant I was heavier than my 6ft 1” DH!! I know people often say they don’t eat a lot but I really don’t, especially since a hernia repair op. I get full super quickly. Do have to watch things like crisps & biscuits though. I quit drinking a month ago & have lost a stone. Would like to lose another 5 ideally. I was 9 stone a few years back but looked a bit haggard ( I’m 58). What is your alcohol intake like now? Could you give it up altogether?

While I see what you're saying, I do find the above post a bit preachy. As mentioned, I've lost weight before and read countless books on nutrition, so I definitely know beyond the basics. I know 1lb or less is a perfectly reasonable loss, but it's often the case that when people have a lot to lose they often a quicker loss the first month or so, (as exemplified by many of the replies in this thread), which is obviously motivating, but doesn't last.

Things like the fast 800 do result in much more aggressive weight loss than 2lb a week in the initial stage. I'm not sure I could do that, but there is plenty of positive research about fasting, and it's been shown to eliminate T2 diabetes. I'm don't think I'd insinuate that those doing it are necessarily uneducated when it comes to science or their body.

As for a once monthly takeaway and few G&Ts on a Saturday. As long as it's part of your weekly deficit, I don't see why it would prevent weight loss full stop. I have less on other days so I can have that now and again. And as mentioned, most of the time it is a homemade dish, so I know exactly how many calories are in it. I also measure my G&Ts.

Hey there! My alcohol intake used to be really heavy. I never found it a massive barrier to weight loss years ago, but I did wonder if it was slowing me down. I've cut down from drinking most days to have maybe 3 G&Ts on a Friday and Sat. I was thinking about cutting it out for a month or two, but I feel like the units I'm having a week now are in the healthy range. I would like to do a month or so off to just see what the health benefits are like. I already feel a lot better from cutting back.

Congrats on your weight loss, though sorry to hear about the op!

@MerLOWnomore I think you are doing fine but you have outdated views. You can’t liken yourself to everyone else, just because one person loses a stone in the first month doesn’t mean you are failing. Loss is loss. Slow loss is much better than fast loss. You are even getting a loss with being able to have a takeaway at times.

Most initial fast loss is water not fat. If it apparently takes 3500 calories to lose 1lb of fat then someone losing a stone very quickly in a normal deficit of -3500 a week is likely losing a lot of water amongst the fat.

But you went on to say you lost more at the start yourself? This is the OP's point (and others such as myself). We're not seeing the initial "faster" rate of weight loss. 2lb a week should be easily within reach when you have a lot to lose. Most people understand this slows as you near target so I don't think that's the debate.

I really do sympathise OP. I can only think it's hormones with myself. I'm a little older than you so have considered peri may play a part. On the alcohol point, I've actually cut it out mostly too (will have a glass or two of red on a special occasion but I record it all in MFP) so I know that's not behind my snail like progress either! The one thing I'm intent on, despite being fed up, is to keep on keeping on! We'll get there eventually I hope!

@Meecrowavay yes I lost mostly water weight at first and started at 15 and a half stone. I wasn’t losing much fat the first portion and 1lb a week is a decent amount of loss. I don’t disagree about how it makes you feel it’s demoralising but losing 8lbs in just under 6 weeks is a great start! Changing habits is a great start. Not everyone weight loss journey is the same as each others so don’t compare yourself to other people? We all eat differently, live differently. If it’s working for you then keep going? Maybe you didn’t need to lose lots of water at first as your diet wasn’t as high in salt as mine? Perhaps I get more sleep than you? It’s trial and error. Don’t set yourself up to be thinking something isn’t working when the scale says it’s working, you could also try to measure your body parts and see if they have changed?

the question was does OP need a smaller calorie deficit and my answer is probably not, it seems to be working. If you want to lose weight faster don’t use exercise as the deficit and it might not be as healthy or sustainable to cut calories. OP cannot be in 1000 calorie deficit a day and losing 1lb a week so either you are eating too little too much or counting exercise so the maths is wrong. Work out your TDEE and -500 and stick with that.

eating too little can play havoc with weight loss the 1200 calorie diet is only good for very short people.

maths wise - 1200-1500 x 5 + 4000 (weekends) = 10,500 (min) -11,500 (max) calories a week currently being consumed.

TDEE for 5’8 woman (weight not specified) light activity the range would be maintenance calories of 2,200 daily for 200lbs - 1,900 daily for 150lbs.

so at a higher weight the maintenance calories would be 15,400 and lower weight 13,300 calories a week

the deficit to lose 1lb a week at 200lb would be 11,900. It’s likely OP is eating… exactly around give or take -/+ 3500-4500 calories in this deficit calculation. It is unlikely OP is eating in a deficit of -7000 calories a week to lose 2lbs but MFP is adding numbers on to make it look like you are which is confusing.

Im not advocating eating less. When I was obese at 220lbs and 5’5 i lost weight eating approx 1500-1600 calories every day which was around -500 from my TDEE.