It's now been 6 weeks of absolutely no weight loss, no inches, no nothing and I have been exercising 5 times a week (HIIT, using weights & bodyweight exercises & walking). I've been tracking my calories/fat/sugar/protein and also been listening to weight loss sleep hypnosis app/Youtube and they've been really helpful, I found after about a week of listening to them I just didn't want or crave anything bad so I have not been cheating in any way. Even after today's weigh in, resulting in 6 weeks of nothing I still don't want to binge or eat anything bad, so I highly recommend weight loss sleep hypnosis (and I normally think most hypnosis is rubbish). Anyway, so I just don't know what to do! I've factored in my cycle (which is and always has been totally erratic) and allow 2 weeks of no weight loss but 6 weeks! I realise my age doesn't help, 49 but what can I do!
Can't lose weight!: It's now been 6 weeks of... - Weight Loss NHS
Oh dear, I feel your pain! I googled last week about new exercise regimes and weight loss and basically there was alot of sites saying you can expect to gain upto 3lbs when starting a new regime? Hope this helps ! x
If you exercise so much, you may even gain weight.
But don't give up. If this helps, I did not lose a gram for a whole month, either. The whole second month. Okay, not six weeks but almost.
Do not give up. If you do, you are in a worse situation. Try to make it fun. Join some challenges on this forum for example. Lytham is running the summer challenge, I am sure you can still join.
Eating-wise, there are lots of posts and challenges, too.
I don't think your age is an issue, even though the metabolism slows down.
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Hello, Sammy1970, and welcome to the forum 😊
I suggest you have a look at what you're eating (rather than how much) as you have a good level of exercise and you aren't eating to excess. These could give you a new approach: don't be put off by the title of the first as the content is relevant
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Plateaus can last for weeks at a time if that’s the case. Also you may want to switch up your exercise routine. Typically you start out with a routine and over 4 weeks time increase weights and change up your reps. After about a month you switch to another routine.
Also, make sure you’re eating the right amount. If you eat too little your diet will not be as effective just as if you ate too much. When you increase your activity you need to increase the amount of calories you eat.
Just some tips that may help? 🤷🏼♀️
I do change my extecise every 4 weeks, add weights, resistance bands, higher intensity etc. Ive been losing and gaining weight my whole adult life, i'm an expert!! I did some research last night and am horrified at how many calories are in cappucinos! As much as i hate counting calories i think i have to
I do it about 90% but after the capucino shock i think i have to go 100%! Still i know ive been better than i ever had and six weeks is excessive but i will keep slogging on, mainly because if I dont i will def gain weight!
If you’re looking for healthier low calorie coffee options I’ve found going to Starbucks and getting a latte with only almond milk and no sweetness added is fairly low in calories. If you want some sweetness you could use Stevia. That’s a better option because the sweetened flavor pumps they use (sugar free included) give you those sweet cravings throughout the day whereas stevia does not have that affect.
Your muscle is developing with all that exercise, muscle is heavier than fat so that might be something to take into consideration.
Another thing, you might be doing to much and your body is trying to hang onto the body fat as a means for energy because of the amount of exercise you are doing.
You do have a calorie deficit I take it?
Some programmes have suggested 1200 calories and some 1400, i stick wthin those
So how much less calories are taking now per day compared to before you started all this?
I don't know what you weigh but they seem low, especially given the amount of exercise you're doing. Get a range from the NHS BMI calculator nhs.uk/live-well/healthy-we... and aim for the upper half of the range. It certainly worked for me
Thats where i got it from. Im 5'9 88kg
From the details you've given, I get 1810-2328, which would mean you were eating well below the lower end of the range. Many of us have successfully lost weight by eating in the upper half of the advised range.
You're frustrated (understandably) so you need to try something different. Why not try increasing your calories for 2-3 weeks and see how you go? Take StillConcerned 's advice and increase your intake with healthy fats.
You may find this interesting healthunlocked.com/nhsweigh...
Since Sammy1970 has been stuck for 6 weeks, the way to go may be to increase to a maintenance amount for a 49 year old of their gender, height, build, activity and weight for five days a week, along with intermittent fasting for two, non-consecutive days per week to prevent weight gain and hopefully promote weight loss.
I started couch to 5k couple of year back I was losing a seven amount over the 2 week weigh in periods prior to running. However though I ate carefully I done couch to 5k and saw weight gain I was a bit down about it to be honest and my nurse said it’s muscle not not weight. Still got me down as the scales crept up so I decided against it. I am however doing the 10 min work outs at home as I work and also visit my dad who has dementia and is in a care home
Don't exercise to undo what you ate; change what you eat.
Two main reasons for your body to reach a plateau are that you lost some weight and now don't require as much food as you did, or your metabolism has slowed in response to perceived starvation.
Instead of drifting into a plateau, initiate a maintenance break for 5 consecutive days to a week after each month of weight loss, by eating a little more natural fat. The aim is to stop burning your body fat by ingesting a similar amount of natural fat. This will enable your body to adjust to a new body weight. After each maintenance break, reduce your portion sizes to promote weight loss again, or practice intermittent fasting.
If losing weight has been an issue for while, could what you eat be stimulating too much insulin adding to insulin resistance?