Week 3 & feeling flat!

[Jackieno]

Hi going into week three totally flat. Have only lost 1 lb in all that time. I do a high intensity and strength training five times a week, have kept the food diary and have managed to keep to 1400 calories a day. Any tips? Started this to try and lower BP so little weight loss is not helping!! Thanks

[Xojellybeans]

Have you checked your recommended daily calories based on your BMI? If you’re quite small it’s possible 1400 might still be a few too many calories?

Still, some weight loss is better than nothing! It’s also possible you’ve replaced some of that excess weight with muscle if you’re doing all that training!

[BridgeGirl Administrator 2 stone]

Hi Jackieno , you may be having fewer calories than you need so check that first at nhs.uk/Tools/Pages/Healthyw... The 1400 figure is a generic one and may not be applicable to you, especially as you're doing a lot of exercise.

Then get involved with the Daily Diary: post your meal plans for the following day and read others'. You can get some helpful feedback.

Good luck, stick with it. It can be a slow process but you're going in the right direction

[Minniewinny Host 5 stone Maintainer]

Great to have you join us Jackieno

Welcome and enjoy the forum...

1400 calories is not a lot, please check your stats with the NHS BMI calculator and enjoy the range that it recommends. Also muscle is heavier than fat.. so well done for working out.. did you measure your waist, bust, hips, upper arms and thighs before you started to compare with now? I prefer inches rather than scale results every time!!

Please check with your health professional regarding your actions to lose weight and get their support locally to compliment this wonderful forum...

I'd like to invite you to read our Newbie Pack - which is what I call the sat-nav to the benefits of the forum, here's the link:

healthunlocked.com/nhsweigh...

Please also read this about the importance of locking your posts:

healthunlocked.com/nhsweigh...

Cheering you on to reach your goals 🎉🎉🎉

[wa2un7 Maintainer]

Don't give up. Take the advice offered by the others and check your calorie allowance. I do know how you feel as I went 5 weeks before I lost even an ounce. It was the support and advice on here which kept me going.

[Maxi3 Restart May 2023]

It is so disheartening, I hope you feel better for the exercise-my scales are stuck too....was tempted to buy more scales! I tried to ignore my weekly (lack of) weight loss and focused on what I could achieve over 12wks. If your exercising, you should hopefully feel clothes fitting better soon, even if your scales aren’t playing ball. Do you think you’re drinking enough water etc? Sometimes I wonder whether I get through enough...

[Sceptic23 7lbs]

I agree with the others, check your calorie intake. Also if you are training intensely, your body composition is probably changing a lot even in 3 weeks and muscle weighs more than fat proportionately. Check your waist measurements as well. You may see inches come off when the scales say not much is changing.

Good luck!