Am I doing everything right?

[Madisonsha]

I began my weight loss journey on April 29th, maintaining a calorie deficit and exercising six days a week. My routine includes 30 minutes of walking at 4.5 mph, 20 to 30 minutes of HIIT six times a week, and strength training three times a week. My daily calorie intake is approximately 1400, sometimes less. I lost about 0.6 kg in the first week, but then gained about 200g. Could someone offer advice, perhaps suggest a workout plan, or help me identify any mistakes I might be making?

First of all it’s only a couple of week or so. Lets be patient.
Exercise certainly helps with weight loss but 90% comes from dieting. So, my first and most important question, what does your diet consist of? Or let just cut to the chase, how much of your diet is carbs? This includes sugars (natural and refined) and processed food (as virtually all processed food contains refined carbs.
Nest question what about your gut health, do you take any form of probiotics?

@Slawit let me tell you from the morning starts with 1/2 cup of tea with milk less than half tsp sugar (no sugar intake throughout the day).
Breakfast: 1 slice of bread with egg or sometimes tuna and sweetcorn filling. Post workout :banana .
Lunch: 100 to 120g of rice some vegetables 80 g chicken or 2 eggs. Loads of water
Snack: pistachios or almonds or fruits alternatively
Dinner: home-made whole wheat indian Chappati and veggies, egg and avocado. Sometimes chicken salad. Probiotics 😬..

Low carb works best for me

It’s only been a week. If the exercise is a new routine you will retain water at first. Keep going and be patient.

I suffer really badly whenever I start exercising with inflammation. That and the usual water retention means I can go up 2/3 pounds in the first week or so but usually see a decent drop on week 2 into 3. It is absolutely temporary. That’s said it doesn’t sound as if you are fueling your body particularly well for the level of exercise you are doing. 1400 and under is very low

@HamieandHave I usually dont eat much.. covid and pregnancy increased the weight