Not had a weight loss in well over a month now :(

Ok the last week my actual calories eaten are as follows (in brackets are the net):
Tues: 1366 (1101)
Wed: 1565 (1126)
Thurs: 1327 (1107)
Fri: 1323 (1323)
Sat: 1296 (1296)
Sun: 1666 (1337)
Mon: 1844 (1496)
Tue: 1502 (1221)

Oh dear?!?! I'm not eating enough am I? That works out on average I am netting 1255 cals a day!! My BMR is 1363 (according to Katch Macardle) I just struggle to eat anymore than I do without eating pure JUNK!! Any ideas? x

I'm thinking your eating is not that bad, calorie-wise. In fact, if your BMR is 1363 and you're netting 1255 a day, you're at a net loss of 100 calories a day, which means your going to take 30 days to lose a pound (about 3000 calories in a pound).

I don't have access to your diary, but I'd say two things in general:

1. Proteins are what help build muscle the best. Muscle burns calories even when it isn't being used all the time. Focus on those where you can. Don't deprive yourself of healthy carbs, but make sure lean proteins are well-represented.

2. Your "earned" calories seem a tad low most days. Exercise builds muscle (which, as already stated, burns extra calories). See if you can "buy" 100 more calories per day with exercise (which drops your one-pound loss time to 15 days from your current 30)

Every day I burn off 220-250cals doing 30DS, if I do zumba I burn between 179-400 cals. I also try to use my weights a few evenings a week, The weekend just gone (Thursday to saturday) wasn't the norm as I was away at a funeral so didn't get a chance to workout. So if I was to do my 30DS every morning and then add in something every evening too? x

If you're maintaining an average of about 400 calories a day of workout, that's a good operational minimum.

But as far as exercise goes, "add in something" is always good unless you're burning yourself out.

You may be doing everything right and just plateauing. I've had months like that. Stressing out over it is counterproductive - just keep on keepin' on, don't do anything foolish like starving yourself, and punch the exercise up a bit.

Remember that a pound is 3000 calories. If you're eating a net deficit of 300 calories a day, then in ten days you should be losing a pound. If you try to crank that deficit up too high, your body will reduce its metabolism.

If you're running a calorie deficit as per the calculations on this site and you haven't lost any weight, then something is incorrect - your BMR has reduced due to lowered caloric intake, the calorie content of your foods has changed, or you're retaining water due to dehydration (you ARE drinking a lot of water, right?) or sodium intake.

But, the bottom line is, you will not lose weight every day, week, or even month. And you shouldn't change too many things at once to force it to happen.

Increased exercise is always good. Reduced empty sugary calories is always good. Increased veggies and fruits and nutrition is always good. Decreased "healthy" calories is only good if there's no other way to get your intake below your BMR + exercise "credits", and you don't appear to have that problem.

I'd say try out some more intense workouts, however and wherever you can fit them in. That's going to kick your BMR up. Target at least a 150 heart rate for at least 15-20 minutes (translation if you lack a heart rate monitor: you should be seriously winded during the workout, but still able to speak to someone, and sweating pretty profusely, but if you start feeling sick to your stomach or crampy or dizzy slow it down - it should be tiring, not painful). Just remember to check in with the doc first, and replace that sweat with lots of water. And a 5-minute warmup and 5-minute cooldown are critical. Also do some stretches afterward on the muscles you worked to squeeze out some of the lactic acid and help avoid achiness.

My personal favorite is the elliptical. We have one at work with a heart-rate monitor. Set the timer to 40 minutes, get my heart rate to 150 as quickly as I can without pushing it to pain (usually about 10 minutes), adjust the resistance as necessary to maintain a heart rate of 150-ish until the 5-minute cool-down, and I've usually toasted off just under 700 calories. This leaves me just enough time for a fast shower and a dash back to my desk. Every other day, I do 20 on the elliptical and some planks/situps/dumbell work for 20-25 minutes just to mix it up a little and build more calorie-burning muscle.

Don't get discouraged, you are doing great!

My husband has been following the nutrition guide that came with Insanity workout (mind you, he's not doing the workout yet lol) and another one he found online. From what he has been reading, you have to keep lowering your caloric intake and eat 5 small meals a day, 1every 3 hours. Now, his problem is that he hit a plateau. So he researched, and figured out that your body will adapt and eventually slow your metabolism down. So to confuse it and kick start his metabolism again, he has a "cheat day" every 8th day or so and consumes more than his recommended intake.

Also, if you are excercising you have to change your routine as well. Your body will plateau because it gets used to the 'routine'. After 30 days, change it up. I am a huge fan of circuit training. It's mostly cardio, but you can feel it in your muscles as well. You will lose weight and get toned. Good examples are P90X and Insanity. They really do work!

Adding tons more veggies and fruits into my diet helped me to lose the first 7 of my last 10 pounds very easily. If you are not already eating mostly whole foods you might consider that versus more pre-packaged, salty, sugary, or additives in your foods. Refined grains, sugar, and salt, and also red meat for that matter will stall my progress. Good luck! Just for sure do not give up. It will break! It has to if you are eating less than you are putting out.

I'm having the same issue. I readjusted my calorie intake based on my new level of exercise. I weigh in this coming sunday so we will see what happens. Good luck!!