Weight loss - feeling very downhearted

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I'm currently 3 stone heavier than I was 6 years ago. Since April I've been trying to do something about it.

My diet used to be pretty shocking. I would have a slice of bread and butter if I was hungry, ate very few vegetables and a lot of chocolate. I had porridge most mornings but with added syrups and sugar. I didn't really deny myself any treats, making ice coffees with scoops of ice creams, mug cakes with a whole tin of custard. Was really bad. However because it was so bad I hoped that making some improvements would foster positive results.

I started 5:2 in April, but by July having only lost 1 kilo so decided to try IF instead. I have breakfast around 8am (either greek yogurt with fruit, nuts, seeds and flaxseed, a smoothie with added veg, porridge with fruit or a tiny bit of honey or some sort of eggs with spinach, tomatoes etc) and lunch around 2pm (really varies on the day but features a lot of veggies and protein). I've not totally cut out the 'bad foods' but as I'm not eating in the evenings any more I'd say I'm down to a single biscuit a week rather than a few packets! I've also been buying the Nairn's low sugar cookies rather than chocolate hobnobs. I don't drink much alcohol anyway, but have cut that back to nothing at all. I've also been really trying to drink more water, having a large glass whenever I start to feel peckish.

I have introduced an additional 30ish minute walk most days of the week (on top of the 20 minute school run), try to cycle rather than drive and also 2 hours of exercise classes a week. So increased from simply running round after the kids but not exactly a daily gym sesh.

By the start of September I was down a total of 2 kilos. Following advice from a friend who has been working with a nutritional coach I have since also avoided bread and pasta, and cut down significantly on rice and potatoes. She recommended avoiding oats too, so I've been leaving those out of the smoothies and only have porridge once a week. As of yesterday I've lost 3.5 kilos since April. Most people seem to aim for 1lb a week, I'm losing that per month. It doesn't seem right.

I understand weightloss to be a simple transaction if you burn more than you consume then you lose weight. So I'm really confused at how I can so radically alter my diet, introduce exercise when before that was non existent and not see a shift on the scales. A loss is a loss so it's all getting me in the right direction, but the speed is making me feel very dispondent.

Can anyone spot anything in the above where I might be going wrong? I appreciate totally cutting out the biscuits would probably be the most obvious start but it does feel like a rather joyless existence to not even be able to have a little bit of what you fancy.

TLDR: I've reduced my calorie intake and upped my exercise but am not losing weight. Why?

Sorry you're feeling despondent, I can very much empathise with how you're feeling.

Have you worked out your TDEE and therefore what calorie total you would need to stick to in order to lose weight? So, your TDEE minus 500 would mean a deficit of 3,500 calories per week for about a 1 pound weight loss.

Also, have you tracked your calorie intake, by measuring and weighing everything, for a week so you can be certain of what amount of calories you are consuming?

You are losing weight, but it may well be that your calorie deficit is only a little lower than your TDEE hence the slow loss.

@SilenceInside thanks for the message. Yes I have worked it the deficit. But I detest calorie counting. I did it in my 20's using an app and it was frickin tedious. Was sincerely hoping that by cutting out processed sugars, carbs, portion sizes, hours of eating and upping exercise that it would all kind of magically work without me needing to do that.

I don't think you'd need to work out calories for longer than a week, just to see where you're at with your current approach. Then once you know what kind of calorie total you're typically eating you can stop tracking, but you'll have a better idea of what weight loss to expect.

It's very easy to overeat on your non-fasting days on 5:2, so losing just a kilo isn't that surprising.

I'd say you then lost 2.5kg in 3 months. Yes, it's on a slower side, but it's far healthier and more sustainable. For most people, 1lb a week is actually too fast. For some people weigh loss is much slower, especially if you're short or older.

Have you lost weight faster before, and what did you do? How old are you?

Also, what worked for your friend, might not work for you - high fat low carb diet doesn't suit everyone, some people are OK with carbs, but can't clear fat very well, it's all very individual. You can try experimenting if you wish, but I'd say your current weight loss rate is fine. 2.5kg every 3 months is 10kg a year. That's not to be sniffed at!

I think the most likely reason is that you are only eating on a slight calorie deficit.

Your food sounds really nutritious. Which is great. But it may only be a small deficit.

So youve put on an average of 3.2kg a year with (in your words) a really awful diet. And in 5 months you've lost 2kg.

Considering its easy to overeat and put on weight, but you have to UNDEReat t9 reverse that, I'd say you're doing pretty well.

Its soo much harder to lose weight than put it on, because being in a deficit is hard. I'm not sure why you're expecting to lose it faster than you put it on?

Getting really serious about fasting has changed things around for me. Firstly the book 28 Day Fast Start and then Intermittent Fasting for Women. My weightloss was about half stone since May and then another half a stone in September. I’m going to aim for another stone before Christmas (going on holiday next week). I am feeling the most positive about my weight than I have in years.

@PsychoHotSauceI believe you're mistaking expecting for hoping. However can see what you're saying and thanks for trying to frame it differently. I've maintained the higher weight for 2-3 years. It feels more like it I eat whatever I like and do little exercise I'm 92kg, now I'm trying hard and it's trickling off. I was hoping maybe it coming off slowly would mean a year, rather than 2.

@Peae thanks I'll check those out! Someone mentioned IF was based on a largely male study but I hadn't got round to looking for a book..thank you!