Cant loose weight

How are you measuring your food?

Has your weight fluctuated up and down during that period?

Are you measuring your food or weighing your food?

You’re set for a very small calorie deficit per day (which is fine - you don’t have a lot to lose). But a deficit of only 250 calories per day means your logging needs or be as accurate as possible. Nutrition info on packages is by weight. They give cups/spoons as an approximate guide, but 1 cup of something could vary a lot in weight depending on how it’s packed in there. So what you’re logging might be the value for what the package estimates is a cup of food, but what you ate might actually weigh much more than what the manufacturer estimates is in that cup of food.

Also-are you logging exercise and eating those calories back (you should be). How are you estimating calories burned in your workouts?

The reality is that your deficit is small so you won’t see massive weight drops. You’re only going to lose 1kg a month. My weight fluctuates by more than that on a daily basis-so it can be every more difficult to see weight changes.

The best you can do is be as accurate as possible with your logging, use a weight trending app/site to help smooth out fluctuations, and be patient.

With weight loss it doesn’t really matter what you eat (in theory) as long as your calories in are less than calories out. But out of interest, what would a days eating look like for you? Similarly, what does your exercise regime look like?

Horsekeeper wrote: »

If you are working out this much, perhaps you are building muscle as well as losing fat. Have you measured yourself? It's possible you are slimming down, but not seeing it on the scale.

no. muscle building (especially in a woman) is a long and slow process. plus, muscle will never go on at a rate that will outpace fat loss - especially while eating at a deficit (which she claims to be).

Dilvish wrote: »

most calculators also require your age and activity level to be accurate, you didn't post your age so it's a guess.

switching your routine from cardio to resistance/weights may improve your weight loss. Your body can start to adapt to the same exercise routine and this is typically responsible for when people "plateau" in their weight loss goals. Change up your exercise...if you can, add swimming. Swimming at a moderate to vigorous pace uses muscles you thought you never had!

You also should look at sodium and carbohydrates. Sodium makes you retain water and carbs make you retain fat. Adjust your carbs to 50g-150g per day, increase the protein and try to stay around 1600mg or less of sodium per day. And don't weigh yourself everyday...it's not an accurate measurement because like blood pressure it can fluctuate during the day.

I'm all for changing up exercise from time to time. I get bored with one thing and realize I'm no longer putting in 100% effort so switching it up can help. And swimming is great exercise.

Carbs don't make you retain fat, excess calories do. There's no reason to arbitrarily limit sodium for someone who is not limiting it for a medical reason.

Weighing everyday is fine if you like the data and don't worry about the day to day fluctuations. The overall trend over time is what you are looking for.

OP - with not a lot to lose it is going to be slow. I'd double check your logging first to make sure you are being as accurate as possible. That's always where I start when it seems I'm not losing when I want to.