advice please??

14 pounds in two weeks is pretty agressive - it could be your body just needed to adjust. Don't let that discourage you - this is a marathon, not a sprint. You'll lose, you'll gain, you'll plateau - just be patient and experiment to see what works for you!

14lbs in 3 weeks is a massive loss, try to look at it that way. Sometimes things just even out over a space of time. Also many people find their muscles hold on to water when they first start exercising and that can cause a temporary gain.

Hi Sarah,

I noticed when looking at your diary two main things. One is that you are very low on calories on some days. You really need to try to get near your goal every day. Eating very low calories will make your body hang on to all it can as it does not know when it will get enough to function properly. Second thing is that you eat a lot of ready made sauces and packet things. These tend to be very heavy on salt content for taste. You can adjust your diary settings to track your sodium to keep a check on this, it may help.

With regard to the drinking water. I know that if you have a lot of sodium in your diet it helps to flush it away. My salt intake is actually too low, but I know that drinking lots of water does help. Someone may be able to explain it better than me, but my body does retain a lot of water due to weight lifting, drinking plenty of water makes your body release more of that water somehow. There is often debate on the forums about 'what counts as water?' but I can personally say that just pure water does work for me, whereas lots of cups of tea does not, so I stick with water.

You have done really well losing 14lbs and as others say this is quite aggresive and you certainly do not want to continue losing at that rate if you want to remain healthy. Your body is also just adjusting. Weight loss is never linear, but overall so long as you eat at a sensible calorie deficit and log everything you will continue to lose overall.

thanks for your advice ... as to sodium i put a little bit of salt in my veg & potato's and stews ect .. but i dont put it on my food when its on my plate so i dont use that much i dont think ??
im confused with uping my water intake ?? how can that make me loose ?

Definitely check your sodium levels. If it's really high, then drinking more water will filter out the water that you're retaining.

Hi! I took a peek at your diary and I noticed you appear to be eating a lot of processed foods. Try to eat "out of the box" (or bag or packet). I also see some major calorie deficits in there -- which explains your rapid weight loss then stabilization. Try to eat close to or on target with your suggested calorie intakes. You will see a slower, but steadier weight loss over the course of time.

You need to make sure you're eating a healthy mix of everything. I can't tell if you're a vegetarian or not, but I don't see much in the way of lean meat in there. Do you eat meat?

I'm not the BEST food choice maker, but if you friend me you can see what I mean by eating "close to the calories". In fact, I dropped 2 lbs by upping up my calorie count and not exercising for a couple days. Weird, but it happens!

The fat is turning into muscle which is a good sign! I believe that for every 2.5 pounds of fat that is lost, you gain about 0.5 pound of muscle. Don't go by the scale. The body needs a lot of time to transform and it usually happens around the 3-4 week mark.

No one meal should be over 500 calories.

Eat whole grain. No white anything.
Vegies and fruit NO CORN ANYTHING!!!

Cheers.

Please explain or provide the sources for the above. Where does it say a meal can't go over 500 calories? And no white anything?