Struggling to loose weight - help

DebbieOrg

Hi I’ve been following a calorie controlled diet for 3 month steadily loosing. I have increased my exercise to 4-5 30/45 mins per week and I’m eating 1380 calories a day and I haven’t lost anything for the last 3 week. Am I eating too little too much, I do not eat the calories gained from training. I’m 13.4 stone, any advice appreciated.. I’ve lost over 2 stone.

Halloweenmom31

I’m in the same boat you are. I’ve lost 53 pounds and have 15 to go. I started going to the gym about a month ago. I lost all the weight thru diet and calories counting. Since I started at the gym I haven’t lost a pound. I’m frustrated.

AnnPT77

A new exercise regimen causes water weight retention, because your body needs that extra in order to repair muscles. That extra water weight can mask fat loss on the scale.

If you were losing fine beforehand, the answer is patience. Once the continuing fat loss outpaces the few limited pounds of additional water weight, you'll start seeing weight loss on the scale again.

The water retention isn't fat, so no need to worry about it, and definitely don't try to game it by drinking more or less or whatever. Patience is the answer, truly. And once you're down to the lost 10-15 pounds, the process can be slow (and should be, for best health).

The only thing to be concerned about is ensuring your intake is on point. If one adds exercise, and feels hungrier, portion size creep can happen subtly. If you're using a food scale routinely and consistently, this is less likely. However, any caloire-estimating routine you'd used earlier for successful loss should still work, as long as you're attentive to the "portion creep" potential.

Best wishes!