Not losing weight

3 weeks is too short to see any changes. Try another 6 weeks for results. Weight loss is not linear.

If you are weighing and measuring your foods accurately, and eating at a calorie deficit, you will lose weight.

leanneeeperry wrote: »

Hello. I started my new fitness regime about 3 weeks ago. I eat roughly 1200 calories per day consisting of my healthy foods. I do HIIT training almost every day and I do weights every morning and night moving groups daily. In the first week I lost 6lbs, water weight I know, but now I'm not losing anything at all. I try and have a cheat meal or two on Saturday to shock my body but I'm literally not shifting any weight. I wear my polar ft4 when exercising and I burn roughly 700 cal per Hiit session. It's disheartening to not see a difference on the scales as I'm disciplining myself so much. Does anyone have any idea what I'm doing wrong? Any help greatly appreciated, thanks.

When you say you eat roughly 1200 calories a day that makes me think you're not tracking so you could be eating over without realising. Plus having two cheat meals on a Saturday would be a likely cause of no weight loss. Even one would be somewhere I'd be looking at to see how big that cheat meal was. I would also question if you're actually burning 700 calories per session. Calorie burned figures can be over optimistic, plus if you're genuinely doing HIIT I don't think you should be able to go long enough to burn that much. But whether it's HIIT or not doesn't matter, exercise is exercise. So to sum up:

- Make sure you're accurately tracking every calorie.
- Keep cheat meals an appropriate size and maybe cut back to one
- Don't eat back all of the calories you think you're burning from exercise, start with half of the calories and see how it affects your weight.

Almost always when someone is not losing weight it's because they're eating too much. Make sure your calorie target is adequate as well, set it for 0.5-1 lb a week loss and see what the number is. I'm not sure if 1200 is too low for you to aim for but I feel that it might be.

leanneeeperry wrote: »

All my food is weighed so I know exactly what goes in. I do the hiit for about 1 hour. I assumed the body may get used to the cut back of calories and start "holding on to" any that goes in? That's why I assumed the cheat meal would help stop that. I did the four hour body last time (3 years ago) and that worked. But it was so hard so I'm attempting a different approach.

Your body doesn't work like this. Your body can't store fat if you are in a deficit. 2 cheat meals whilst in a deficit can obliterate any deficit you have created throughout the rest of the week. What are your cheat meal? How many calories do you eat on your cheat day?

What are your current stats? Height, weight etc? How did you calculate your fat loss calories to be 1200? What is the level of your current calorie deficit?

While two weeks isn't enough time to worry about not losing, your exercise calories are definitely too high. A HRM is only good at measuring steady state cardio, not intervals.

Options are:
a) You are eating more than you think (not weighing everything to a gram or choosing wrong MFP entries)
b) You are eating back all the exercise calories which are probably overestimated resulting in eating at maintenance
c) You are having big cheat meals that cancel out your weekly deficit
d) you are eating salty food and retaining water
e) it is close to your 'time of the month'
f) you are constipated... or combination of those factors.

If you don't have a lot to lose it will be slow. But As long as you weigh everything and eat at a deficit (don't overdo it!) you will lose in time, but it won't be linear. Body just doesn't work like that.