Not lossing

zoe_rothery

Hi there,
I'm guessing you get this question a lot but I really need your help,
I'm just not lossing weight. This week I put on weight.
I'm weighing all my food and I don't cheat. Yet nothing us shifting.
I'm trying hard not to start some silly detox or crazy diet.
I've increased my exercise to try loss but no luck (Fitbit walking/jogging/swimming)
If someone wouldn't mind looking at my diet and giving me some advice I would be really greatfull

Thanks in advance

blankiefinder

Zoe, your diary is closed. Go settings (top right if using the website version) > diary settings > Public (at bottom) > save changes (very bottom)

Plus what are your stats? Age, current weight, goal weight, goal rate of loss?

AliMalek21

No worries if you are under your calorie maintain you will lose weight, and if you are gaining while you are on calorie deficit then that's water weight !

My advice to you is :

1- lower your sodium intake
2- make sure your carbs are under 50g
3- drink a gallon of water so the water weight goes off and drinking water boost fat loss
4- if you can go on an intermittent fasting period (1 month) intermittent fasting will also increase fat loss
5- walk and walk and walk

Hope this helps you

jennifer_417

AliMalek21 wrote: »

No worries if you are under your calorie maintain you will lose weight, and if you are gaining while you are on calorie deficit then that's water weight !

My advice to you is :

1- lower your sodium intake
2- make sure your carbs are under 50g
3- drink a gallon of water so the water weight goes off and drinking water boost fat loss
4- if you can go on an intermittent fasting period (1 month) intermittent fasting will also increase fat loss
5- walk and walk and walk

Hope this helps you

None of 1-5 are necessary to weight loss. Only a calorie deficit.

blankiefinder

I disagree. You don't need to go low carb. That will just give you a temporary water loss that you will regain the next time you eat carbs. Drink when you are thirsty. Intermittent fasting will not help with fat loss. Some people use it as a tool to help maintain a calorie deficit, same as low carb, but neither are necessary unless you like to do it that way.

misskarne

AliMalek21 wrote: »

No worries if you are under your calorie maintain you will lose weight, and if you are gaining while you are on calorie deficit then that's water weight !

My advice to you is :

1- lower your sodium intake
2- make sure your carbs are under 50g
3- drink a gallon of water so the water weight goes off and drinking water boost fat loss
4- if you can go on an intermittent fasting period (1 month) intermittent fasting will also increase fat loss
5- walk and walk and walk

Hope this helps you

None of this is actually necessary, though it's not a bad idea to keep an eye on sodium and walk if you can.

How long have you been "not losing" for? A day? A week? A month?

zoe_rothery

Hi guys
Diary is now open
Trying for about a month (not on Christmas Day)
Started using app recently as before I just wrote everything down
I like to cook from scratch
I don't eat dairy (milk & cheese) unless it's goat cheese as if makes me ill.

Trying to cut salt down as that seems like a good idea
My diet is carb based...I think
Diary is open now

Thanks

misskarne

I'm seeing a lot of "2 large" "1 pot" "2 cups". This is not weighing your food. You need to weigh everything.

oolou

Hi Zoe, Is it possible for you to share such information as age, height, current weight, goal weight, and the rate at which you are hoping to lose (pound a week for example). This helps the quality of advice you'll be given.

While it's clear you are logging everything (good going!) I would agree that some tightening up on the quantities may help. For example many of the food measurements are nice round numbers such as 100g of banana, 100g apple - are you cutting bits off and discarding them to get these exact round figures or are you estimating because the weights are close to what you logged?

reddeament

I also suggest taking before/after photos and measurements if possible. Weight is only one way to keep track of progress.

Don't be discouraged I understand that recording and watching what you eat only to see very little/no progress can be very frustrating.

GsKiki

Hey!
I would suggest eating more protein, so your over all meals are more balanced. From what I saw your diet is mostly carb based, with very little protein. Lack of protein can cause weight gain.
Also I saw quite a few days on which you have 1000 or more calories burned via exercise, but you only ate 1200.
The problem might be that on those days your body is starving, and then when you actually do eat it stores all energy in the form of fat.
Also, as someone mentioned before cups are not the best measurement.

You should also consider muscle vs fat ratio. If you don't have a lot of weight to lose that might be better measurement of your progress. Because if your fat is being swapped out for muscle you might not see changes on your scale, but you will see changes in your body.
Good luck! Feel free to pm or add me if you have any more questions! I hope this helped

acidosaur

Firstly, you need to start weighing your food- it's not possible to calculate an accurate enough deficit, generally, unless you do this. Secondly, if it's only been a month, you need to keep going a little bit longer. For me (and for many women) it can take 6-8 weeks before you initially start to drop weight.

tasaiar1

There's a lot of great advice here. But I don't know how long you've been logging?

I've been logging every single day for around 4 months. The first 2 months i last near to nothing, just around 2 kg. But then suddenly without changing anything I started losing 1kg a week, that lated for a few weeks.

Then again my weight isn't budging.
I hope this helps

callsitlikeiseeit

AliMalek21 wrote: »

No worries if you are under your calorie maintain you will lose weight, and if you are gaining while you are on calorie deficit then that's water weight !

My advice to you is :

1- lower your sodium intake
2- make sure your carbs are under 50g
3- drink a gallon of water so the water weight goes off and drinking water boost fat loss
4- if you can go on an intermittent fasting period (1 month) intermittent fasting will also increase fat loss
5- walk and walk and walk

Hope this helps you

you can safely ignore all of this bro science bunk. keep an eye on sodium but thats about the only halfway useful thing in there. the rest is garbage.

if you are not losing, you are not in a deficit. weigh all your food on a food scale. eat back around half of exercise calories.

zoe_rothery

Ok guys, so I need less carbs, to weigh every thing in grams and ensure I eat more when I exercise
I'm 31 yr old woman, 5ft 9inch and 188.5lb

tasaiar1

Hey zoe, I just checked your diary.
Forgive me if I'm mistaken. But you've only been logging in since 2nd Jan.
It's not a long enough period to see real results. But keep it up!

brianpperkins

zoe_rothery wrote: »

Ok guys, so I need less carbs, to weigh every thing in grams and ensure I eat more when I exercise
I'm 31 yr old woman, 5ft 9inch and 188.5lb

No, you need to start by accurately logging your intake ... weighing solids, measuring liquids. You do not need less carbs ... that is a technique, but not a necessary one and the quick loss it produces is from the loss of water weight, not fat.

20yearsyounger

I took a quick look. In addition to what was said before, The biggest thing that jumps out to me is that you are averaging 1000 calories a day in exercise and having a huge deficit. Your body is probably wondering what is going on. Be patient and you will see results. You dont even have to exercise that hard to see them.

CourtLHM

"Intermittent fasting"!!!! NO!

callsitlikeiseeit

zoe_rothery wrote: »

Ok guys, so I need less carbs, to weigh every thing in grams and ensure I eat more when I exercise
I'm 31 yr old woman, 5ft 9inch and 188.5lb

zoeysasha37

If your not losing its because your not at a calorie deficit .
Weight loss - calorie deficit
Eat less then you burn and you'll lose weight
Your logging is not accurate . use a food scale for all solids.measure liquids.

yarwell

zoe_rothery wrote: »

If someone wouldn't mind looking at my diet and giving me some advice I would be really greatfull

Drop one slice of bread from breakfast, if not both. Two eggs & spinach should suffice.

tara_means_star

AliMalek21 wrote: »

No worries if you are under your calorie maintain you will lose weight, and if you are gaining while you are on calorie deficit then that's water weight !

My advice to you is :

1- lower your sodium intake
2- make sure your carbs are under 50g
3- drink a gallon of water so the water weight goes off and drinking water boost fat loss
4- if you can go on an intermittent fasting period (1 month) intermittent fasting will also increase fat loss
5- walk and walk and walk

Hope this helps you

In the future, please add "this is a technique I use and find effective. It is not the only way to lose weight but you might look into it" or something similar. The way you have this listed makes it seem as if the requirements above are the ONLY way to lose weight and coming from someone who was told this (that I could only lose low carb), I nearly gave up entirely on losing weight because cutting carbs was too difficult as a vegetarians who's primary protein sources have a good amount of carbs. Making it out like this is the only way to lose weight sets some people up for failure.

ClosetBayesian

yarwell wrote: »

zoe_rothery wrote: »

If someone wouldn't mind looking at my diet and giving me some advice I would be really greatfull

Drop one slice of bread from breakfast, if not both. Two eggs & spinach should suffice.

Not if she's averaging less than 1200 calories a day, no.

EvgeniZyntx

ClosetBayesian wrote: »

yarwell wrote: »

zoe_rothery wrote: »

If someone wouldn't mind looking at my diet and giving me some advice I would be really greatfull

Drop one slice of bread from breakfast, if not both. Two eggs & spinach should suffice.

Not if she's averaging less than 1200 calories a day, no.

Except she regularly isn't averaging less than 1200.
Either way - there is not, in my opinion a need to cut out that 80 cal slice of bread. Yarwell mentions that from a low carb position. A lot of advice in this thread is from the low-carb people - as much as that can work, it really should be based as a personal reference and not as a solution to all. I get depressed on low carb and cannot complete my training. Keep the advice contextual.

Zoe - first off, looking at your logging it looks pretty good.

I'd think that you've been logging a few days and increased exercise at the same time so that will initially hide a bit of loss. Increased exercise == body response of slight water retention, plus other things (time of month, etc...) can mask weight loss. Just keep logging and wait. The loss will come.

Make sure your logging is as tight as comfortable - weigh foods when possible without going crazy. Log before or as soon as you eat and not from memory.

I'd be a little concerned about your exercise tracking. I see adjustments of 1000+ calories from your diary. Do you think this is accurate? It represents 2 hrs of hard exercise above lifestyle.

It also seems that your objective vs what you are actually eating don't match closely. Most days you are eating around 1400 (which is fine ... if your energy level can sustain it) but you often have an objective above 2000? So which is it?

3bambi3

spkout2005 wrote: »

Lossing? Hahah

Considering the glaring spelling errors in your profile, I find this post ironic.

OP: Listen to the advice you've been given: accurately weigh and log your food.

yarwell

EvgeniZyntx wrote: »

Either way - there is not, in my opinion a need to cut out that 80 cal slice of bread. Yarwell mentions that from a low carb position. A lot of advice in this thread is from the low-carb people - as much as that can work, it really should be based as a personal reference and not as a solution to all. I get depressed on low carb and cannot complete my training. Keep the advice contextual.

I'll thank you not to presume my logic. It was from a perspective of not losing weight, looking to cut something, seeing a fairly large breakfast. The eggs and spinach are nutritionally superior to the bread, sorted.

I actually thought most of the advice in this thread was about accuracy in weighing, although looking at the diary I can't see where any such errors might be responsible for the lack of weight loss, accurate weighing is not a solution to all either.

auddii

EvgeniZyntx wrote: »

ClosetBayesian wrote: »

yarwell wrote: »

zoe_rothery wrote: »

If someone wouldn't mind looking at my diet and giving me some advice I would be really greatfull

Drop one slice of bread from breakfast, if not both. Two eggs & spinach should suffice.

Not if she's averaging less than 1200 calories a day, no.

Except she regularly isn't averaging less than 1200.
Either way - there is not, in my opinion a need to cut out that 80 cal slice of bread. Yarwell mentions that from a low carb position. A lot of advice in this thread is from the low-carb people - as much as that can work, it really should be based as a personal reference and not as a solution to all. I get depressed on low carb and cannot complete my training. Keep the advice contextual.

Zoe - first off, looking at your logging it looks pretty good.

I'd think that you've been logging a few days and increased exercise at the same time so that will initially hide a bit of loss. Increased exercise == body response of slight water retention, plus other things (time of month, etc...) can mask weight loss. Just keep logging and wait. The loss will come.

Make sure your logging is as tight as comfortable - weigh foods when possible without going crazy. Log before or as soon as you eat and not from memory.

I'd be a little concerned about your exercise tracking. I see adjustments of 1000+ calories from your diary. Do you think this is accurate? It represents 2 hrs of hard exercise above lifestyle.

It also seems that your objective vs what you are actually eating don't match closely. Most days you are eating around 1400 (which is fine ... if your energy level can sustain it) but you often have an objective above 2000? So which is it?

All of this.

evileen99

How are you determining that uou'be burned 1000 calories through exercise? That's either incredibly high intensity for a couple of hours or many hours of lower intensity.

sheermomentum

GsKiki wrote: »

Hey!
I would suggest eating more protein, so your over all meals are more balanced. From what I saw your diet is mostly carb based, with very little protein. Lack of protein can cause weight gain.
Also I saw quite a few days on which you have 1000 or more calories burned via exercise, but you only ate 1200.
The problem might be that on those days your body is starving, and then when you actually do eat it stores all energy in the form of fat.
Also, as someone mentioned before cups are not the best measurement.

You should also consider muscle vs fat ratio. If you don't have a lot of weight to lose that might be better measurement of your progress. Because if your fat is being swapped out for muscle you might not see changes on your scale, but you will see changes in your body.
Good luck! Feel free to pm or add me if you have any more questions! I hope this helped

Is this a joke? I really can't tell if you're trying to mess with the OP or if you're serious.

Just in case anyone is taking it seriously, I wanted to make it clear that you cannot gain weight from lack of protein. You can lose muscle mass and not feel well in a number of ways, but you can't gain weight.

You can't gain weight from eating 1200 calories. Your body does not do some magical storing of "all its energy as fat" if you eat 1200 calories, or 800 or even nothing. As long as you are not dead, your body is burning the calories you put into it in order to keep functioning.

Muscle is not that easy to put on, especially for women. If you work *really hard at gaining muscle for a year you might put on 10 or 12 pounds of muscle. If you are dieting, its even harder to gain muscle mass - the goal is generally just to lose as little as possible. Its not possible that the OP or anyone else on a diet has been "swapping out" fat for muscle at a rate that would lead to no loss.

EranceClarke

Try lowering your calories by 100 each week and soon you will start to see a change in your weight.. Get your self a polar loop 2 or a ft7 watch and heart rate monitor so you can see the amount of calories you burn in a day then you'll know what to stay below.. It's all calories in vs calories out..