A bit of advise needed... Thanks...

ssakcik

I've been on this weight loss journey since the beginning of the year... I started of 82.6 kg (in 172 cm tall) and am down to 76 kg.... However over the last 3 weeks I've lost absolutely nothing.... I can't thing of anything I'm doing differently... I'm counting calories carefully (weighing good etc), I'm exercising (one 75 min yoga class, and I walk 12-15 km during Thurs and Friday)... My carb,protein and fat intake according to the app is spot on)... I'm sticking to the 1200 cals a day but adding the exercise calories burned into the equation so on Mon,Thurs and Friday the calorie intake is around 1500... I can't work out where I'm going wrong... Any advise would be greatly appreciated... Thank you

StaciMarie1974

You may be expecting to lose weight each & every week. Unfortunately that is not realistic. Your body (and mine, everyone else's) is not a perfect machine. Sometimes the things you do today, tomorrow may not show results immediately.

Then there is water weight. Its temporary, caused by stress/hormones/TOM/lack of sleep/high sodium intake/muscle repair due to increased workouts or increased intensity of workouts. So if you are eating at a deficit over time, you will lose weight over time. Try to think of your weight as a trend, rather than a single #. If you weigh less today than you weighed 30 days ago: your trend is heading in the right direction.

IF you reach a point where your weight today is NOT less than 30 days ago, then you may need to evaluate your logging for accuracy.

You've lost almost 6kg in about 10 weeks. You are making progress - just be patient as likely water weight is the only thing holding the scale back.

StealthHealth

At your weight and height you would expect to be continuing to lose at 1200 cals per day.

I would say that 3 weeks is not long enough to be making any significant changes but I can understand the frustration. I wold weigh daily to get a better understanding of the daily fluctuations. It is possible that you are still losing but the fluctuations in BW on each weigh in are masking that.

If you are adamant that you need a change, then I would drop to eating back half of the exercise cals.

ssakcik

Thank you... I'm definitely not giving up... Just feeling a bit despondent... Thank you for the pep talk..

ssakcik

Thank you stealth health... Yes I was thinking about not factoring in the exercise as much as I do as an gonna try not logging it for a while and see how that does.. Thanks

StealthHealth

No problem. You've got this, the losses will continue.

ssakcik

Thank you.

StaciMarie1974

Be careful... If you feel that you need more when you're working out - don't feel bad/guilty about eating more. In the long run it could backfire. Not in terms of weight loss but fitness. If you're lacking in fuel for your body, your workouts may suffer. When I'm training (running) if I eat too little my runs suffer. I physically cannot do as much.

ssakcik wrote: »

Thank you stealth health... Yes I was thinking about not factoring in the exercise as much as I do as an gonna try not logging it for a while and see how that does.. Thanks

ssakcik

Good advise thank you... I do play it by ear already a bit... I'm fairly good at listening to my body... If I feel hungry I'll eat lol.. I'm doing this to be healthier and have no intention of starving myself... It's more of a lifestyle change for me than a bikini body lol... Thanks for the advise... I want to start couch to 5 after Easter... (need a new pair of running shoes first... Birthday pressie from my parents)

StaciMarie1974

Its a good program. It has you alternate running & walking and gradually increase your running and decrease your walking. Though when I first started training - I went for a BIG goal. I signed up for a half marathon with about 4 months to prepare. Had done some running, but not consistently and no endurance. So found a training program online to alternate running & walking with 5 training days each week including a long run each week, and each week increasing the long run. I completed the 1/2 in about 2 hours, 27 minutes! Ran about 85% of the first 10 miles, and walked about 85% of the last 3.1 miles I would estimate.

Anyhow - early in my training I could do the 5 training days. But as I increased my running intervals and decreased my walking intervals I reached a point where I needed to drop down to running 3-4 days, and having a day between runs. Otherwise my running felt lethargic, like my legs were too heavy. And I found I wasn't extra hungry on my run days - but the day after. The body is a funny thing, a little unpredictable.

I'm in school at the moment (MBA) and will be DONE by early May. So I'm looking forward to getting back to a regular routine of running. Have a 10k July 4th to get ready for.

ssakcik wrote: »

Good advise thank you... I do play it by ear already a bit... I'm fairly good at listening to my body... If I feel hungry I'll eat lol.. I'm doing this to be healthier and have no intention of starving myself... It's more of a lifestyle change for me than a bikini body lol... Thanks for the advise... I want to start couch to 5 after Easter... (need a new pair of running shoes first... Birthday pressie from my parents)

ssakcik

Well done! You've really gone for it! I haven't done any running before but think that this will be a good way to start... I can happily walk 5 km in a go so the start of couch to 5 shouldn't be to bad. I know with my work schedule, my yoga class and a 10 yr old's social life I'll only be able to get out and run 3-4 times a week so the couch to 5 is perfect...