Just can't lose weight!: No matter what I do... - Weight Loss NHS

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Just can't lose weight!


No matter what I do I can't seem to lose weight! I know those reading my post will scoff at this- I would! But that's the honest truth. I exercise regularly, eat well,but can't seem to shift any weight. In the last 2 months the scales have remained at the same weight.

2 months ago, I decided I need to lose weight, but I can't follow a "diet". So I just went healthy and started exercising. 2 months later I am exactly where I was. It's really demoralising, and it's very hard to remain focused.

Can anyone suggest a diet plan that is easy to follow? I am not a fan of diets but maybe that's what I need to do to shift the scales!

14 Replies

Hi. I am sorry the weight is coming off you. Unless you have a medical problem like a thyroid issue you should lose weight if you eat less calories than your body needs. Is it possible you have been eating healthy food but too much of it? Or do you need help to know what is healthy? There are lots of opinions about what is healthy that it is confusing. The 12 week plan from the NHS looks like a good starting point for you. You are right that you don't need a diet, you need a lifestyle change so that you can get the weight off and keep it off. 🤞


Hello AS1807 and welcome to the Weight Loss Forum

I can feel your frustration and I was exactly where you are now, but trust me, losing weight (or more correctly fat) is about eating the right number of calories for you. Too high and you will gain, too low and your bodies famine mode kicks in your body will cling to fat. Use the NHS BMI checker (link in the Newbies post, see below) to help you with this.

Here are a few suggestions on how to get the most out of the forum. Please note if you are using the new HU App many of these features are not available so I suggest you use the full website version.

The first place to look is at the Pinned posts section to the right of your screen (bottom if you're using a mobile), read the Welcome Newbie thread first and move through to the challenges, where we hope you'll find at least one that will appeal to you. Move down to the Topics, to find a variety of threads, collated into specific topics for ease of access and we ask that you also 'file' your own threads, so that others won't miss your important news

Have a look at the NHS 12 week plan, as many people have had success with it. Also use the BMI checker to find your target calories, it's important to eat enough. This was a major turning point for me, realising I could eat anything I wanted as long as the calories are accounted for. Don't forget to take your starting measurements and a 'before' picture, as they can be very motivating on days that the scales refuse to co-operate

The forum also have group weigh-ins every day, as well as a new Daily Diary, if you wish to take part. The posts can always be found in the Events section on the 'home' page. And if you just want to chat, to say hello or share any news or struggles then look out for What's Happening Today thread.

You'll notice a grey box next to people's names, these are achievement badges, and as a new member you have a 'Newbie' badge. We've found that to get the best out of this community, we need to be active on the forum, as it's where we exchange information, get motivation and inspiration and make friends. We hope that you'll join us here, regularly, too. If you have any questions please just ask

Best wishes



What do you typically eat?

Thank you all for your messages! I am trying to keep my calories to under 1500 a day, most days. Sometimes I cheat, but so does everybody! I will be sure to follow your tips, and see if it makes a difference.

IndigoBlue61Administrator in reply to AS1807

Accuracy with calories is the only way to lose fat 😕 Food quality is also important too.

Have a read of all the suggestions and please ask if you have any questions 😊

Hello AS1807 it sounds as though by healthy eating you have been eating at maintenance level rather than weight loss. The " cheating" which you're right most of us sometimes do can mean the difference between losing weight and staying the same as some very healthy foods still have a lot of calories (nut butter and avocados, I'm looking at you!) I've certainly not stuck to plan this week for a couple of reasons so really don't expect to have lost anything when I weigh in tomorrow. The good news is you halted weight gain!

Have a look at the NHS BMI calculator online, put your details on and it will tell you a calorie range at which you can lose weight at a safe rate. Having already cut out junk foods you are part way there and probably just need to tweak your portion sizes of the higher calorie good stuff.

All the best 😀

JiminyCricket2020 July

Hi! I reckon you might be eating too few calories. You havent said how much you weigh or want to lose, but 1500 is at the lower end of things and if you have more than 1 or 2 stone to lose I bet the BMI calculator will say to eat more. If you eat too little your body will not lose weight as it thinks its starving. If you are definitely being accurate (within the bounds of sanity!) with the calorie counting then this could be the problem. Dont give up!!

Thank you all. Great support and suggestions. I have between 15- 20 kg to lose which is over 2 stone. I shall use the BMI calculator to check on how many calories I shud be eating to start losing 1 kg per week. I am 5 foot 4 inches and weigh 77 kg.

kimj30Healthy SBMI in reply to AS1807

If you take your measurements and photos at the start - especially the unflattering angles(!), then you will start to see the benefits as you start to lose fat, you will be able to fit into smaller clothes. That all adds to the encouragement when actual weight loss on the scales is slow or static. I have been counting calories (NHS calculator limit) for 4 weeks now and it has made the difference for me between creeping up in weight and slight losses. The first week I lost a lot and the next 3 weeks it has been tiny (200g), but when I look at myself in the mirror I can see a different body shape already which spurs me on for the long haul. I have also gone swimming once a week, which I hadn't done for ages. Good luck!

Hi there, 1kg per week could be a little ambitious from where you are starting from. 0.5 kg would be more achievable I think. It is better that you set up for success. We all want to lose weight quickly, but the reality is that slow and steady is best for sustainability. Good luck .

Good advice. Thanks

13ValerieHealthy BMI

No-one here will scoff.... we've all been where you are now.

Heallthy eating isn't enough if you're consuming too many calories. Try counting wto see where you stand. You could download an app that makes it easier. Best wishes

AS1807 in reply to 13Valerie

Thank you all. I have started recording calories meticulously. I will weigh myself on august 1st. Stepping on the scales too often can be demoralizing.

Will post here after weigh in.

Hidden in reply to AS1807

Good luck to you. My weight loss has been slow too because I wasn't eating enough but I lost two sizes. Keep going and it will happen. We'll be here for you. Looking forward to your weigh in.

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