High deficit, very slow weightloss.

Eat more. Up your caloric intake to 1400-1500 calories a day. Full those extra calories with fruits, veggies and lean protein.

What are your weight and height? Your calories eaten is not a low amount. Some days your calorie goal is pretty high and you don't appear to be eating all that little. I'm guessing that there could be a bit of exercise calorie inflation at play here.

madebs666 wrote: »

I do eat a 'proper' amount, I don't go hungry and most of my meals are nicely balanced.

I thought that the effect of the metabolism slowing down (eg. Starvation mode) had been disproved, or at least found not applicable to humans on a diet?

I already eat 4-5 small meals a day, I don't think I could fit any more in!

I looked at your diary. You have very high amounts of exercise calories, and you do appear to be eating some of those. What is the activity that you are doing to garner such a high calorie burn?

Without further information it is difficult to give helpful advice.

Have you been checking your measurements? With your rigorous workout routine, you may be building muscle and retaining a lot of water. I'm certain that if you've done what the others above have suggested (weighing correctly, logging the right entries, etc.), you must be losing fat.

Looking at your diary... There are generic entries (Generic Chip Shop Chips) that can be wildly different in terms of quantity and calories from what you have. Other things such as 1 serving meals (medu vadai, chana masala, Morrisons Pie) are these recipes you have entered, entries from the data base that you're trying to match to what you're eating, or they actually weighed out and logged based on the nutritional info on the label?

For your protein powder, do you weigh it out or eyeball a 1/2 scoop?

You are losing, so that is a good bit of news. The log makes it look like you should be losing faster due to the extra deficit, yet you're not. I am assuming you're talking about weeks/months and not just 1-2 weeks of averaging .5 pounds per week. If its long term, then that shows that either you're not burning as much as you think or your food logging is not as accurate as you think.

If you're using generic database entries that don't actually match what you're eating, or using other people's recipes and hoping they match yours, or eating out: it is going to decrease your accuracy. I have no problem with eating out, but that is an area where you lose control as you don't know if the restaurant is heavy handed in how they prepare their dishes. THey may publish a dish as X calories, but if the chef uses extra oil, extra cheese, etc. - then you don't know if its accurate.

If that is your situation, then you can try to take better control of your calories in. YOu may think you're eating 1200 + 25% of your Fitbit calories, but if your logs are wrong then you're eating more. You don't want to cut back, so you may need to adjust so you're eating more lean meat, more veggies, less calorie dense items (so as not to decrease the amount of food you consume) and be more involved in preparing and/or creating your own recipes.

I was in the same boat as you. felt like I was not losing- and what I did was I upped my calorie intake to reflect my BMR with a 300 cal deficit. And since then have started using a nutrition coach who calculates my macro targets weekly.

There are some things to think about though: 0.5lb per week is a lot of weight to lose if you've already lost 'water'.
With your exercise, are you building muscle? Muscle takes up a lot less space so you may not be losing weight as fat is going but you are gaining muscle.

I stopped tracking exercise completely and try to hit a daily goal- making it easier to plan meals- I have 4 higher cal days and 3 lower cal days. I weigh myself daily but the ONLY reason I do this is to allow my nutrition coach recalculated my macros based off my weekly average. I am losing weight very slowly, but the changes to my body are crazy.

Ive recently obtained a diploma in nutrition too so I am knowledgable in food as fuel sources- and I used to weigh 270lbs so I do know what Im talking about (most of the time)

I suggest you up your cals a bit, when youve conquered that then look more closely at your macros- Are you eating too much of a particular macro?

my diary is also open if you want to take a look

Building significant muscle at a calorie deficit is extremely difficult. It is hard to put muscle on even at a calorie surplus, doubly so for women. It is highly unlikely you have put on muscle, at least not so much that it is masking your fat loss. It is far more likely that your muscles are retaining water which can mask fat loss. If you are not using other measures to track your progress, you should probably start now with body measurements and photos. The progress with them is measured over several weeks, but they can often show you progress even when your weight is not changing. At this point you are losing, so maybe some fine tuning with your tracking (verifying the database entries you are using, avoiding generic entries, and making your own recipes [again verifying the entries you use in putting the recipe together] might take you from .5 pound to 1 pound a week.