Weight loss advice

I eat really well and exercise most days, yet I cannot budge any significant amount of weight. In a typical day, I have a boiled egg with a small slice of homemade whole meal bread for breakfast. I take a chicken salad with a thimble of low fat dressing or flask of homemade vegetable soup to work for lunch. I then go to a gym class for an hour after work (spin/body combat or body attack). I then go home and have a home cooked meal of fish or chicken with vegetables (no carbs) for dinner. For a snack I have an apple or a few grapes. I honestly don't know why I'm still overweight, I have toned up since I started the gym (been going about a year) but size wise I'm the same. I'm around 12 stone (5ft 5). I'm tempted to go to the doctor but I'm worried they will assume I'm lying about my diet!


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26 Replies

  • Try to write down the calories for a week. Do it a few times a day so you will not forget. If you eat more than 1400c , there, is your problem. If you eat less than 1400 a day, go and talk to a medical person.

    I find I often forget one item. Example: we made small fruit muffins for 140 calories each and I forgot to write it down. I realised when I did the evening dishes. I had to correct my figures. Also if I was you, I would have a bigger meal at lunch time and a light meal in the evening. I am a morning person and by the time dinner is over and dishes are done, I go in relax mode so need to keep it light.

  • I don't lose weight on that kind of diet either. Have you tried the 5:2 idea? It was (a little hesitantly) recommended to me by my GP's assistant because she could see that the kind of diet you describe wasn't working for me. On the 5:2 diet, you lose weight over two days, then maintain that weight for the rest of the week to get your body used to the new weight.

    On dieting days I have 50g branflakes or a slice of wholemeal bread with a scrape of butter and jam for breakfast, a slimming drink for lunch, an apple snack in the afternoon and then I eat e.g. 2 celery sticks, four cherry tomatoes, 2 radishes, a piece of wholemeal bread with a scrape of butter and cheese and e.g. 2 small homemade burgers or an egg for my last meal at 4 pm. The rest of the week I either eat the same but a little bit more or I just eat carefully. Also, I make sure I drink 1 1/2 to 2 litres of water a day, because I know I just don't lose weight unless I do that. I have a total of 4 slimming drinks a week. It may not be for everybody but I used to work at a University where slimming drinks were developed and tested by someone I knew, and so I feel happy about using them.

    I've only been dieting for two weeks but I've lost 5 pounds so far, so it seems to be working.

    If you do decide to go to the doctor's, how about doing a food diary for a few days beforehand, so you have something to show them?

  • Hi there.... Are you eating enough ? Secondly can I suggest if you don't already, that you keep a food diary/log which incorporates your activity /exercise too ? If you do this for a month and still no weight loss I would see your GP, taking your log with you?

    Let us know how you get on.

    Best wishes, trierisme x

  • I do log my food and most days my calorie Intake is under 1000. I rarely eat any processed food, everything is freshly prepared. Interestingly I went away for four days, drank alcohol every night and ate out every day, and didn't gain any weight!

  • I think your calories are too low, under a thousand is pretty low, especially with you exercising as you are.... Seeing your weight etc, I'm fairly certain you should be on at least 1300 a day... Perhaps you could try upping your calories to that for a month, check again and see how you've gotten on... I'm very aware how scary increasing your calories is, but unless there's an underlying medical issue going on, I think that is/was the problem with you not losing... Lucky you, you get to eat more ! How do you feel about doing that ?

    Trierisme x

  • I feel scared of upping my calories! I can't really eat between meals as I work in an environment where it's not allowed apart from on lunch break so it would probably mean adding carbs to my evening meal which I'm scared of doing. It goes against the grain of weight loss thinking to be trying to eat more rather than less even though I understand the logic about your metabolism going into starvation mode etc. You'd think that "eat less, do more exercise" would work, it seems to for most people. I may try the 5:2 doing 1300 cal a day for 5 days and 500 the others, see how that goes.

  • Yes that seems a compromise, let me know how you get on with it 😀

  • Have to agree with everything that Trierisme has said, you're definitely not eating enough food.

    Mentally we think that if we don't eat a lot, we should lose weight. To a certain degree that is right. We should cut our daily calories, BUT we shouldn't starve ourselves. 1000 is too low.

    Your exercise routine and the types of food you eat, sounds a lot like mine but I ensure I eat a minimum of 1300kcal a day. This has helped me lose 4st since sept.

    I make sure I get any carbs I want to eat either at breakfast/lunch...none at dinner. Therefore see if u can adapt your diet somehow.

    It's a tricky thing to master, but once you've got it right everything will fall into place and you'll see a difference on the scale.

    So get eating, and good luck!!

  • Hi, its about time you stick to a plan or program so you can focus on losing weight. Like me I've been struggling at first that I even almost gave up. But luckily I found a plan that is best for me and I've seen some results. Its about hardwork, patience, and determination to get what you want or the body you always wanted.

  • Did you actually read my original post? I've been going to 4-5 weekly gym classes regularly for a year (a combination of spin, combat, attack and body pump) some days I even do two classes back to back. I also follow a very healthy diet with no processed food and tons of vegetables and salad. How much of a program do you want me to "stick to"?

  • It doesn't matter how active you are if you take in too many foods that raise your insulin levels you will find it difficult to use body-fat for fuel.

  • I know, which is why I steer clear of sugar and refined carbs. My diet revolves around meat/fish/salad/veg and a small slice of homemade whole meal bread in the morning with a boiled egg.

  • Hi. I know and I've read your post but you need to understand that its hard for women to lose weight than men. What I'm trying to tell you is stick to a program that is designed for woman to burn fat faster. Since our metabolism works differently that those of men. If you want to know what I'm talking about let me know. :-)

  • Like the others have said it does sound like you're not eating enough. But it also depends on your body type. Do you know what your body type is? You mention you've toned up which means you've lost body fat and gained muscle, which is not necessarily reflected on the scales. How are you measuring your progress?

  • I am definitely pear shaped! My waist has got smaller but my bottom half hasn't, although I've noticed my bottom has lifted and has more shape than it did. My legs look more toned/less cellulite and my abdomen is much firmer. So yes, I've made progress and feel ten times better but given what I eat and how much exercise I do I was hoping for more dramatic weight loss.

  • I understand your frustration but I don't think your issue is a medical one. It's more genetics than anything else. But I'm sure there's still something you can do exercise wise that can target your lower body better. Have you thought of getting a personal trainer? A good one will be able to help you with this and also advise you on your diet.

  • I would love a personal trainer but I can't afford it at the moment. It's definitely something I would consider in future though.

  • Try eating a balanced diet. Keep your carbohydrate intake to no more than 40g at each meal, and eat low Gi carbs; wholemeal bread tends to be high Gi.

    Have a palm size or less of natural protein at each meal too.

    Then, eat sufficient natural fat (try about 250 kcalories worth per meal) to allow you to lose weight steadily. The enzymes from this will help utilise your body fat reserves as well.

  • I don't eat any low fat products anymore (I used to) I only eat butter from grass fed cows and olive/rapeseed oil. I don't think whole wheat bread is high gi? I checked the gi index and it's classed as low. I also bake it myself to avoid the additives and sugar in processed bread.

  • Pulverising the flour causes it to be digestible to glucose faster than table sugar.

  • I was mislead by "I take a chicken salad with a thimble of low fat dressing"?

  • Ah yes fair enough, I am still using up a bottle of low cal chili dressing. I bought the Hemsley & hemsley cookbook a couple of months ago and before that I bought low fat everything. I am trying very hard to "eat clean". It's just depressing when most of my friends eat so much crap and manage to be thin (I'm only 20 so hardly any of them cook proper food, they eat lots of processed food and take away but seem to have magic metabolisms that keep them skinny!)

  • You are right, it is down to metabolism, and it is affected by how much muscle you have and how active you are for example. It catches up with nearly everyone though; even endurance athletes like Steve Redgrave and Tim Noakes contracted type 2 diabetes eventually. Don't feel deprived Mms69, try this sample meal plan:


    Soft Cheese

    2 Eggs any style

    2 Serving spoons vegetable casserole.


    Cheese or nuts

    1 small barely-ripe banana or 1 medjool date

    3 oatcakes or quinoa (90g cooked weight).


    1 medium sweet potato or 1 cob sweetcorn or chickpeas (100g cooked weight).

    non-starchy roast vegetables or stir-fry greens

    palm-size meat or fish or seafood or poultry or game

    whipped double-cream and/or coconut.

  • Thanks, I will definitely eat some quinoa as I've had that before and it makes a good base for a salad.... the evening meal sounds pretty much what I eat most nights. I struggle with breakfast though. I like eggs but I don't think I could stomach veg casserole that early. An omelette with peppers might be a good option? If you have any other breakfast ideas they'd be welcome!

  • Leftovers, or porridge (only 1 heaped tablespoon of whole-oats) with whole milk and butter, spinach and feta, or liver, shallow-fried in lard with greens and peas, or ratatouille with salmon and cream cheese?

  • Hi, I have read your post and you seem to be very disciplined with your exercise regime and sticking to your diet. Did the diet work initially or is this from your starting point? I have only just started my healthy eating plan and have more weight than you to loose so am not best placed to be dishing out advice, however my friend was in a similar situation to you, she initially lost a small amount of weight (not much) then just couldn't lose anymore. It turned out she has an underactive thyroid, so if you're concerned, then maybe you should just bite the bullet and go to the doctor?

    Otherwise, it seems from reading everyone's posts that people have to adapt their diets to work for them as individuals, so probably trial and error is the way forward. I expect that you are storing fat because your body isn't getting enough energy so is saving up for a period of starvation. I've tried very low calorie diets which, granted have worked initially but I've put on more weight afterwards and the research I've done recently suggests that it takes a while for your hormone balance to return to normal and your body to trust that you aren't going to starve yourself again.

    Good luck and I hope you find something that works for you 🌸

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