Exercising and changed my diet but no weight loss

[Just-Wondering]

I have fibromyalgia so unfortunately I can't do much exercise and I have put on a lot of weight in the past two years. I started going swimming for an hour a week (I know it's not much but it's all I can do at the moment) as well as trying to walk more. I've cut out processed food and am focusing more on fruit and veggies, I'm not snacking much at all. And have kept this going for about 6-8 weeks and yet the scale hasnt changed at all, what am I doing wrong? Or will it take longer to see results, I'm going to start swimming twice a week now to see if that will help, I know it's not much but I thought it would help a bit.

[Rignold]

I would suggest you check in at the sister forum

healthunlocked.com/nhsweigh...

You are doing all the right things, so keep them up. On the weight loss forum you will find advice about calculating your calorie and exercise requirements that will help you turn your efforts into consistent sustainable weight loss.

[Tbae]

I would go with Rignold's advise.👍👏👏

If your GP has cleared you for walking and swimming and other cardio, recommend if you have a referral scheme,🤔 get your GP to refer you.👍

16 week supervised gym course. They will do a resting body calorie count to help you understand the way forward.

Cals in vs Cala out, simple as. To create a calorie deficit, eat less, drink loads of water and exercise more.

Say 14000 Cals a week in fuel , you may only be burning 200 Cala per week with one swim, you would need to be 2000- 3000 deficit per week.

Rowing machine biggest calorie burner in the gym.

You need to build up slowly. Active 10 walking Brillant.

Maybe to one hour per day and maybe two.

I assume you can not start the C25k programme yet🤔

Hope this gives you something to think about.🌟👏👏

[Ajay99 Graduate]

Keep doing what you are doing, avoid the scales and go by how your clothes fit, good luck!

[Irish-John Graduate]

I've seen a 3lb increase in weight in the last couple of weeks which puzzled me as I have been doing some pretty heavy physical labor but not eating more. Only weighed myself out of curiosity as I was pretty sure I'd lost five or eight pounds.

However, I also then noticed I'm buckling my belt a notch tighter.

Scales are a dodgy indicator of "weight" in a Health context I think.

[GoogleMe Graduate]

Presumably, if you've not simply posted in this forum by mistake, you were toying with the idea of trying the Couch to 5K running programme. If so then I can really recommend it. I have health conditions limiting exercise but the programme is excellent 'value' in terms of the all round benefits. I have found running paradoxically much less painful and more sustainable (not to mention much better cardio) than brisk walking and lost 20 kgs - over two years and with attention to intake but kept off since then. I was attracted to the programme because of the emphasis on having a day of non-running between each session.

Worth considering doing two swims a week of half an hour each rather than an hour once a week.

[Bazza1234 Graduate in reply to GoogleMe]

Agree with the above - there are many many reasons why somebody should do this "learn to run" programme . But it is not a "lose weight " programme . Anybody who wants to seriously lose weight needs to do both programmes together . Don't wait to lose weight before you start to learn how to run - and don't start trying to lose weight without learning how to run Of course , we don't have to run - we can walk, skip, jump up and down , lift weights, climb mountains , etc - but this is a"learn to run" forum

[IannodaTruffe Mentor]

I won't comment on the weight loss, as it has all been said above. We have had many fibromyalgia sufferers on this forum and many have reported improved pain relief after starting running.

This guide to the plan healthunlocked.com/couchto5... tells you how it works.

[groovyforster]

Calories, calories, calories...I've seen the issue quite often in the past year. I've had some clients that should be eating >2000 calories and are rarely eating at all. When you do this your body goes into starvation mode hanging on to as much food as possible. Use Rignold's link to calculate your caloric intake and stick to it. Make sure that the calories that you are taking in are nutrient dense. Would you rather have 25 strawberries or 2 cookies? Sure, the cookies are cheaper and may taste better but they are not good for you. Good luck and keep us posted.