dieting gym 4 3wks not lost a pound what am I doing wrong?

The biggest issue with losing weight is calories in versus calories out. I'm not sure how many calories you are taking in, but you need to be at a deficit if you want to lose anything. Find your TDEE (total daily energy expenditure) via fitnessfrog and subtract 15-20%.

Editted because I had a blonde moment. Sorry bout that, it happens.

The biggest issue with losing weight is calories in versus calories out. I'm not sure how many calories you are taking in, but you need to be at a deficit if you want to lose anything. Find your TDEE (total daily energy expenditure) via fitnessfrog and subtract 15-20%.

You could also be gaining muscle rather than losing fat, meaning that the scale will stay be same but your body composition will be changing.

You cannot be gaining appreciable muscle at a calorie deficit. Period. That's not how the body works.

Thanks guys how do I make my food diary visible on here so you can check it out 2 see what u think?

At the top of the page, go to Settings. Then Diary Settings. Select Public and then Save Changes.

Looking at your diary you aren't eating enough. People rarely need 1200 calories to lose weight, and any less than that is putting your body is a state of distress, especially with exercise. Stick with scooby's worshop or fitnessfrog for your calorie needs so you can lose weight healthily and efficiently

It's not that I'm deliberately eating less it's just most if the time I'm not hungry especially breakfast time I literally have 2 make myself eat breakfast because I always go to my gym classes in the morning so don't want 2 go on an empty stomach but usually I don't get hungry till around 11/12.

Assuming that your food log is accurate and you're really eating so little, you have to remember that hunger isn't always the best indicator of whether or not you're getting enough to eat. The hormones your body releases to signal hunger can be suppressed by too many things, including exercise and prolonged periods of undereating. Additionally, there are things that can happen with prolonged undereating that hunger will not warn you about, including vitamin deficiencies, muscle loss, bone density loss, etc. You have to look at the big picture. Look at things like gym performance, mood, concentration, healthy skin and nails along with hunger.

Most people who have a hard time eating enough have cut back on fat and calorie dense foods. Add some of them back in. Nuts, nut butters, seeds, olive oil, coconut oil, full fat dairy, Greek yogurt, cheese, ice cream, avocado, full calorie salad dressings, dark chocolate, fruit juices, protein shakes and smoothies. With some pre-planning, it shouldn't he difficult to boost each meal by a few hundred calories.

And do read through the links I posted above when you have a chance. I know it's a lot of reading, but they're full of really good information that should get you going in the right direction.

You're exercising, excercise encourages water weight ( its okay, this is to repair your poor muscles! ) also, your muscles will start to grow and fat will reduce, it won't feel like a change!

I suggest getting a measuring tape.