Problem in my weight loss journey

weightloss_newbie

Hello Friends,

I am facing a problem in my weight loss journey recently.

My initial weight was 110.2 kg and my height is 168 cm.

I was determined to lose my weight and bought a treadmill. I followed a simple diet and brisked walked on the treadmill for 20 minutes every day.

After following this regime for 3 weeks, my weight reduced to 107.3 kg.

But here is where I faced the problem. After I reached 107.3 kg, my weight is not reducing any further. I was truthful to my diet and exercise but there was no reduction in my weight for 1 week. I feel very puzzled and demoralized by this.

I feel very concerned if my body is refusing to lose any more weight. Will I not be able to lose any more weight any more?

Should I reduce my food intake further? To tell the truth, I do feel slightly hungry while following the diet. But I try not to give in and binge eat. I don't think I can cope with further reducing my food intake.

Should I increase my exercise time further? I am thinking to increase my walking time to 25 minutes every day.

Is it common to see your weight being stagnant for a week during your weight loss journey?

I hope you can share your valuable opinions and advice.

Thank you.

TavistockToad

1 week (or 2 or 3 or even 4) staying the same weight is completely normal. Weight loss isn't linear.

Panini911

You lost 2.3kg in three weeks (about 5lbs) which is very good.

weight loss is not a straight line, some weeks things will be stickier or not move. one week is not a plateau or anything to be worried about. just keep doing what you are doing.

do you weight all solids?

if you are hungy you may want to play with macros, some people need more protein or more fat to feel full. I need to eat " a large volume" so i eat a ton of vegetagbles low in cal as part of most meals.

csplatt

same as what the others said above. it's not a big deal to go 7 days without weight loss. for me, it's a zig zag downwards trend.

rnwclark84

You can stagnate during your weightloss journey for multiple reasons but its normal so dont worry give it more time and dont give up there are lots of us here to help you along

try2again

Not at all unusual, particularly at this stage. Many drop a few quick pounds of water weight the first week or two, then the next week or two may see no loss on the scale. You're likely still losing fat, but it is being masked while your water weight evens out.

corrarjo

Examine the foods you eat. You may be consuming too much sugar in processed foods like cookies, candy, and pastries. Fast food is not really good for you either. Food spikes your blood glucose levels and the insulin you produce brings it crashing down, making you hungry an hour or two later. Glucose is normally stored first in cells for fuel, then excess is stored in the liver, which is usually delivered while you sleep, the muscles, and then finally fat cells. All the stored glucose is used up in the opposite order, the fat cells being the ones to hold on to it the hardest, thus our struggles.

witchaywoman81

corrarjo wrote: »

Examine the foods you eat. You may be consuming too much sugar in processed foods like cookies, candy, and pastries. Fast food is not really good for you either. Food spikes your blood glucose levels and the insulin you produce brings it crashing down, making you hungry an hour or two later. Glucose is normally stored first in cells for fuel, then excess is stored in the liver, which is usually delivered while you sleep, the muscles, and then finally fat cells. All the stored glucose is used up in the opposite order, the fat cells being the ones to hold on to it the hardest, thus our struggles.

All that’s required for weight loss is a calorie deficit. 100 calories of cookies is the same as 100 calories of fruit in terms of energy. If you’re consistently in a deficit, regardless of what you eat, you will lose weight. Weight loss isn’t linear, and fluctuations are normal. It doesn’t mean op is eating anything “bad, per se.

an0393na

Not sure if it's been said already in this feed but your body also gets used to what you're doing... Why not increase incline or distance or speed or try a new exercise to change it up?

kami3006

an0393na wrote: »

Not sure if it's been said already in this feed but your body also gets used to what you're doing... Why not increase incline or distance or speed or try a new exercise to change it up?

Your body doesn't burn fewer calories because it's used to an activity. You become more efficient but it's still the same amount of work.

jasonpoihegatama

There is good advice here increase exercise intensity also make sure you are eating good foods

kimny72

OP, it is perfectly normal to have a week or two here and there where you don't lose weight on the scale. Your body is made up of more than just fat, and that other stuff is also a part of your weight. Water weight, undigested food, stuff like that and it fluctuates normally from day to day and week to week

Log accurately and consistently and be patient You don't have to (and probably shouldn't ) change anything based on one scale reading.

Check out the Most Helpful Posts threads pinned to the top of each forum, and Good Luck!

spiriteagle99

Are you actually tracking everything you eat? Eating healthy doesn't guarantee that you are eating low calorie. Make sure to weigh and measure everything that you are eating so you know whether you are actually eating at a deficit. Log your food and exercise. If you are actually eating fewer calories than you need to maintain your weight, you will lose weight. There will be ups and downs. The body retains water for a lot of reasons. Look at the long term and trust the process.

corrarjo

witchaywoman81 wrote: »

All that’s required for weight loss is a calorie deficit. 100 calories of cookies is the same as 100 calories of fruit in terms of energy. If you’re consistently in a deficit, regardless of what you eat, you will lose weight. Weight loss isn’t linear, and fluctuations are normal. It doesn’t mean op is eating anything “bad, per se.

Calories is a unit of measure for energy.
There are 242 calories in 1 ounce of gasoline, 256 calories in 4 cups of raspberries and 280 calories in 4 Oreos. All about the same number of calories. Which is better for you?

corrarjo

Don't get hung up on calories. Search for the nutrients. I agree you should weigh and measure everything. That's how you control portion size and calories. Eat fresh and not processed.

quiksylver296

corrarjo wrote: »

All that’s required for weight loss is a calorie deficit. 100 calories of cookies is the same as 100 calories of fruit in terms of energy. If you’re consistently in a deficit, regardless of what you eat, you will lose weight. Weight loss isn’t linear, and fluctuations are normal. It doesn’t mean op is eating anything “bad, per se.

Calories is a unit of measure for energy.
There are 242 calories in 1 ounce of gasoline, 256 calories in 4 cups of raspberries and 280 calories in 4 Oreos. All about the same number of calories. Which is bettor for you?

It depends on what the rest of my day looked like. If I’m low on fats, the Oreos. But raspberries are delicious. If my car needs the fuel, then the gasoline.

Once I’ve met my nutritional needs for the day, I don’t get bonus points for eating “more” healthy stuff.

Mental health is important, too, and Oreos make me happy.

witchaywoman81

corrarjo wrote: »

Calories is a unit of measure for energy.
There are 242 calories in 1 ounce of gasoline, 256 calories in 4 cups of raspberries and 280 calories in 4 Oreos. All about the same number of calories. Which is bettor for you?

Point being, if you eat 4 Oreos or 4 cups of raspberries as part of a diet that keeps you in a calorie deficit, there’s nothing inherently wrong with either. Personally, I’d probably go for an Oreo or 2 and less than 4 cups of raspberries. 4 cups would be liable to give me stomach issues. Gasoline is not food and will kill you if ingested, so not a fair comparison.

quiksylver296

corrarjo wrote: »

Don't get hung up on calories.

Weight loss is literally ALL about the calories.

Nutrition is another story.

Fatty_Nuff

Gasoline, raspberries, and oreos? Sounds like the latest smoothie cleanse from JJ Smith.

MichelleSilverleaf

corrarjo wrote: »

Don't get hung up on calories. Search for the nutrients.

If you're eating more calories than you're burning having the perfect amount of nutrients isn't going to take the fat off. And all the nutrients aren't going to save you if you're under-eating.

Lillymoo01

corrarjo wrote: »

witchaywoman81 wrote: »

All that’s required for weight loss is a calorie deficit. 100 calories of cookies is the same as 100 calories of fruit in terms of energy. If you’re consistently in a deficit, regardless of what you eat, you will lose weight. Weight loss isn’t linear, and fluctuations are normal. It doesn’t mean op is eating anything “bad, per se.

Calories is a unit of measure for energy.
There are 242 calories in 1 ounce of gasoline, 256 calories in 4 cups of raspberries and 280 calories in 4 Oreos. All about the same number of calories. Which is better for you?

Give me an oreo and 1 cup of raspberries please. Well, actually I'd prefer raspberries and a piece of dark chocolate but that was not given as an option. There are no brownie points for eating that many raspberries in a sitting, and as long as all nutritional requirements are met during the day there are no brownie points for eating more of fresh produce either.

Skip the gasoline though. That is for my car.