Another weight loss problem... HELP PLEASE...

can you provide more info about your nutrition? what a typical day looks like? are you trying your macronutrients to be near your recommended percentages or grams? i agree with the people that said that 1300 cals for a man are too low, you will starve yourself. open a calculator to find out your BMR and learn more about what your macros should be and program your daily nutrition accordingly.
what i recommend (and is working for me) is 4-5 meals per day, each meal containing protein, some carbs and a little fat, a lot of weight training and less cardio(if you build your muscles you will eat more because they burn more calories) and keep your nutrition as clean as possible.
i'd be happy to provide more suggestions if you would like to provide more info about what you are eating.

http://www.calculator.net/weight-loss-calculator.html these calculators might help you so you can adjust your macros better. too much processed food if you allow the comment on your nutrition, i would try to eat more clean and more fresh if i were you(i aplogise if you think i'm being rude). your body processes clean food more easily and you will see that the kilos will be shed faster. also yes muscles weigh more but they burn more too and when they become firmer they take up less space so the body gets more toned and defined. the only thing cardio does is make you burn calories, not a permanent result, it is just for the day. building muscle makes body firm, i have lost 20 kilos and my body has not shagged a bit, it is like i always was that weight. i swear by weight lifting. crossfit works great too. anything that involves weights.

PaulMcGee2015 wrote: »

Wow... Thank you so much for the almost instant comments. Right I think I've shared my diary.
As far as the calorie counting is concerned I do a lot of scanning of bar codes and weighing as well as importing slimming world recipes from the web which my wife is doing.

Remember to weigh all the food in the recipes and adjust them accordingly each time you make the recipe. It's likely to be different each time.

PaulMcGee2015 wrote: »

As far as exercise calories go u just put in what the exercise machine or mapmywalk tells me - I appreciate not wholly accurate but I've nothing else to go on.

Most people here divide that by 2, so if the exercise machine or MFP says you burned 400, overwrite it with 200.

PaulMcGee2015 wrote: »

Cherimoose - what do you mean regarding full body strength training? Is this weight training? If so won't that just increase body weight?

Likely means progressive heavy weight lifting (such as a program like Stronglift 5x5 which is free online - note, men tend to do better with lower reps, more weight, but work up to it). It won't add to your bodyweight. Basically, (assuming your goal is likely to reduce your body fat%), when we eat at a caloric deficit, our bodies will actually lose body fat and lean body mass (such as water and muscle). Doing a progressive lifting program prevents your body from losing the muscle (it doesn't want to lose what it's using).

You wouldn't actually gain any muscle while eating at a deficit. The human body needs excess calories (so think eating OVER maintenance calories) to gain muscle. It's kind of like balancing mass... Your body can't create something from nothing, it needs a surplus to grow extra cells. The other reason we do this is to hopefully prevent "skinny-fat" appearance. Your body has quite a bit of muscle from carrying a higher weight. No point losing that! Not if you're wanting to look athletic/lean once losing your fat. OH another note - while your muscle mass may not grow, it doesn't mean you won't get stronger. You will - because your nervous system in your muscles becomes more efficient. So you'll still be able to gain strength.

I wish I'd known this when I started losing weight. Could have saved myself some time! That being said... the food aspect was stressful enough for me to learn so maybe it was better for my mental health.

If you're interested, give these a read! Especially the Sexy Pants one.

http://community.myfitnesspal.com/en/discussion/10000507/while-were-waiting-for-pinned-topics-to-come-back-all-those-useful-links-we-post-and-repost#latest

ETA: You can also look into the Eat, Train, Progress group if you decide to do weight lifting such as the Stronglift 5x5 program. There are very helpful people in there.

PaulMcGee2015 wrote: »

Thanks angel_29476 - I'll have a look at the calculator and see what I can deduce. Also will have a look at my gym routine and try and involve more weight training, on that note what would be better lighter weights more reps or more weight less reps? Is there any websites that suggest good gym routines that you know of?
No offence taken about food choice, call it constructive criticism. :-)

i guess at start your trainer will give you a beginner program like for about a month you will work on your whole body muscles and when you 'warm' them properly you will enter the next phase where you will work on each main muscle group individually along with a smaller muscle group.
you will start with lighter weights and like 12-15 reps and after a while you will progressively add more weight because your muscles will get stronger and stronger.
add more quality food if you want to create lean muscle and lose fat.
losing fat and building muscle is the goal, not just shed kilos(because you could reduce your weight, but it could only be water and we dont want that-we try to murder our fat here!)

PaulMcGee2015 wrote: »

As a relative newbie any advice would be appreciated.
Currently weighing in at a hefty 102kg and standing 187cm my target is to get less than 80kg with no real time scale - just as soon as is realistically possible.
I do strenuous cardio workouts (bike, stepper & rower) 3 or 4 times a week at least 1hr per visit and do very brisk walking 3 or 4 times a week for at least 45mins each time.
I also keep my weighed calorie count between 1200-1300 to allow for miscalculation (200-300 less than what MFP recommend).
Despite all this I'm losing between 0.25 and 0.5kg a week.
With all the hard work which I'm really enjoying - I was hoping for a little faster reward. Is there something I should be doing differently or extra at the gym?

I struggled with this for months. i started going to the gym in october with barely any results. Now i'm starting to lose a bit a little faster. its a very slow process. try doing some strength training, it will help build muscle which helps burn more calories.

another thing i heard was that if you eat too little your body goes into starvation mode and holds on to the fat.

*EDIT*after doing a bunch of calculations (i use the pounds lol) you are similiar to my weight and are losing about the same amount I am weekly. its a healthy amount to lose a week, it will be easier to keep it off in the end