How to stay motivated when the weight is just not coming off

[mrsjackbauer87]

I have a lot to lose (about 4 stone), I'm also fairly tall at 5"9. I have been religiously sticking to 1200 as suggested by my fitnesspal for the past three weeks and have lost not even one pound! I actually put on 5 pounds within a few days of starting and that came off after a week.

I know I'm going to be asked, yes I'm pretty confident I'm recording accurately, I'm weighing and measuring everything, I don't drink alcohol anyway or coke/juices. I don't like sauces either so no sneaky extra calories. I'm mainly eating chicken, steak and eggs, no bread so I'm not using butter.

Background, I was ok with my weight until I got pregnant with my 3rd and within weeks I had put on a couple of stones. Midwife wasn't worried as my blood pressure was fine, diabetes tests were normal just told me to try and keep a reign on my diet. Since he was born I've tried dieting/exercise and my weight never comes down. I usually get frustrated after 6 weeks and then I do relax and my weight goes up half a stone, until next time when I repeat the cycle. I'm determined to just keep going this time but could really do with some motivational tips when the scales don't move! Before I was in this situation I was always able to lose a few pounds which spurred me on but since my last child was born I haven't managed to even lose 1 pound (other than the 5 I just put on when starting this diet but that just took me to what I had weighed the week before). Even when I had a stomach bug for a week!

Could you have an underactive thyroid ?

@Quender I don't think so, I had a blood test a few years ago when I tried to discuss it with the doctor and it looked ok. I also had a test done a few months ago (not for thyroid issues but it was included) all normal.

I'm not expecting to lose loads but even if the scales went down a pound or two in three weeks it would help me stay on track. Surely you would think with the large amount I have to lose it would come off easily at first. Just one pound would make me feel better! It's not like I'm struggling with the last half stone.

What has worked for me is something very intensive for 9 days. 2 days of just one protein shake per day (plus lots of water and herbal tea), then a 400 cal meal and a shake for the rest of the 9 days (plus 30 min exercise). The weight does drop a lot. I lost 4. 5kg this time. It's hard for the first couple of days but do-able and the weight loss (actually feels lighter just to walk around!) then motivates you to keep going. I'm now doing about 800-1000 cals per day, slowly losing, not as dramatic as initially.

I'm not sure I'm up for something so intense @PrincessOfPreschool I struggle on 1200 as it is. I don't care about losing fast, I just need motivation to stay on my current path... surely it will have to come off at some point?!

Maybe you're not eating enough and your body is in starvation mode?
What about trying 16:8 and keep to the high protein?

1200 is pretty take. Take your goal weight in lbs and multiply by 12. Use that as your calorie target.

That's meant to read pretty low!

Never heard this method before! Might try it out as the number I get for goal weight x 12 is higher than what I am currently eating, and the weights not shifting for me… thanks!

Starvation mode is not a thing. If not eating enough calories to maintain body weight then the body will burn fat stores.

Op 1200 is really low. Have you checked your TDEE? You can find this easily on Google. MFP always puts me at really low calories but I'd check elsewhere what your calories should be at. You said you're struggling with 1200 so I think you need more. If I restrict myself too much, then after a few days, I end up having a binge, which puts my total weekly calories over my goal.

Are you doing more exercise since you've been eating less?

Gosh that must be very demotivating. 1200 is not a lot. I am 5”9 with only a stone to lose and I am sticking to 1400 daily with 120kg protein. I have lost about half a stone in a month or so. I am in my mid 40s and up until a few years ago never had any problem shedding a stone by tracking food / calorie counting etc. In the last couple of years it had got much harder now though. One thing that has helped me this time is religiously trying to do 10k steps every day, as well as the calorie counting and increasing protein (I also lift weights in the gym). Good luck OP.

Just keep going. That’s it. Just keep going. It will come off. I would maybe switch up the food ur eating if u can? Change it for something different and see what happens?

I weighed over 13 stone last year. I know weigh 9.10. I felt like giving up so many time. But I didn’t. Just keep going.

I think your calories sound low. I use nutracheck and to average 2lb a week I have been set 1400 calories per day. I'm slightly shorter than you and have 13lb I want to lose

Thanks for all the responses, @helpmum2003 I've done intermittent fasting on one of my previous cycles. Again no effect but once I stopped I put more on.

I know what everyone is saying that 1200 is low, iIwas surprised when mfp suggested it with my measurements but I would be able to stick with it if it was working. I worried with my history if I slacken now to 1400 I will put on. I don't really believe in starvation mode, not at this stage anyway. I feel like I'm eating ok foods, eggs, chicken, turkey.

Maybe I'll keep going for another week and if I don't lose anything I'll up it to 1400 and see how that goes.

This sounds quite like me but I'm older and shorter than you.

Just had blood tests and everything was in range but I think my tsh is too high. I'm medicated. The last time I successfully lost weight, steady and slow was when a gp raised my meds but then they put it back to a lower level.

I intermittently fat 3 days a week and I'm still not losing (or gaining) whatever I eat on the other days. I just lose and gain the same 3 pounds. The only time I've lost weight in the last two years consistently has been slim fast and intermittent fasting or Covid diminishing my appetite. I know Slim Fast gives me a boost but it's incredibly hard to stick at.

I'm post menopause

The only time

I'm sort of considering injections as I have some other health issues. My weight is just below obese and I'm just below pre diabetes I really don't want to get diabetes, genetic predisposition, but ironically if I was a bit heavier I'd be able to get the injectables on nhs.

Ignore "the only time" in post

@tobee thanks, it does help knowing there are others in the same (shitty) boat. I have thought about injectables, I would be heavy enough for them I think but I worry I would just put it all back on as soon as I stopped and I'm a bit nervous of them tbh.

Have you started exercising at the same time? That can cause temporary weight gain.

@MattDamon no, not changed exercise.

Yes that's one of the things stopping me. Im hopeful that, in time, they will come up with a maintenance dose, and it would become, for me, like taking my blood pressure and thyroid meds.

I have an under active thyroid, and weight is the very least of your worries/symptoms if you have this condition and it’s untreated.

However if I’m trying to lose weight and it’s not coming off, I simply stop weighing myself, but continue to diet. The weight will definitely come off eventually but continually standing on the scales is demoralising during the “nothing’s happening” period.

I'm similar, I've lost 1 and a half stone in the last year and have a stone to go. I've been on 1550 calories and hit a plateau so have gone down to 1250 this week and I've not lost a thing!

It's really hard having the motivation to stick to it as I feel I could have stayed on 300 calories more a day and be the same weight and happier!!

I've got to the weight I am now about 8 years ago and couldn't get any lower then as well even though I'm still overweight. It's like my body doesn't want to lose anymore.

Do you eat lots of fruit. Sounds daft but I find that it slows my weight loss down. I'm guessing because of the sugar
I do eat it but try to focus on veg/salad/protien. I keep carbs as low as possible as that definitely hinders me
Having said all this, I've been very sensible this week, ran 7k & when I got on the scales today it didn't move. I'm hoping next time I weigh it will be a decent loss.
I've just turned 45 & it's so much harder to lose but so blooming easy to gain!