5 weeks ago I started the NHS 12 week diet programme counting calories of 1400 per day. At the same time I started the Couch to 5K podcasts

[Chadders20]

I'm starting week 6 and I seem to have plateaued in my weight loss. What am I doing wrong? My first 3 weeks I lost 8lbs and since then have only lost 2.5lbs. I'm strict on my calorie counting, weighing everything and have kept up with all the podcasts. Maybe I'm being a bit premature but if anyone has any advice, I'd appreciate it. Cheers!

[victoria-plum]

10.5 lbs in 5 weeks? I think you're doing amazingly! I've been told that muscle weighs more than fat, so as you're running you've probably lost a lot more weight in fat, but built up muscle. Do you feel better for it? Can you see a change in your shape? In which case it's all good. Focus on the health aspects rather than weight loss and it'll come off in time. I don't know how much weight you want to lose, but 3lbs a month seems like a good compromise - that's a pound a week, and allowing for the odd week when you don't lose; far better than speedy weight loss that can so easily become speedy weight re-gain! Keep it up.

[Chadders20]

Yes feel tons better for it. I'm actually doing more exercise than the podcasts as I'm walking the dog for at least an hour a day on top of the podcasts and also doing some body shape exercises at home at least three times a week along with a yoga class once a week also. I've lost 2 inches off my waist and can definitely see that. I guess I'm being impatient as I lost so much the first 3 weeks. I want to lose 2st in total hopefully by August as I'm 50 then! Thank you so much for your support!

[Chadders20]

Yes feel tons better for it. I'm actually doing more exercise than the podcasts as I'm walking the dog for at least an hour a day on top of the podcasts and also doing some body shape exercises at home at least three times a week along with a yoga class once a week also. I've lost 2 inches off my waist and can definitely see that. I guess I'm being impatient as I lost so much the first 3 weeks. I want to lose 2st in total hopefully by August as I'm 50 then! Thank you so much for your support! New to this forum and think I'd replied in the wrong box first of :o)

[Windswept1]

Totally agree with victoria plum. Take it slowly and it will last. I have lost over 20lb since April last year but my body shape has changed dramatically for the better. It is so good to feel so much better & stronger, so be patient & keep doing what you are doing & the weight will go. I am disappointed I still have a 'belly' although my arms & legs are now very muscular. People who know about these things tell me it will go if I keep up the exercise and calorie control. Good luck

[gingernut49]

It sounds like you're doing very well and weight loss does occasionally plateau but if you keep going the pounds do come off. Please watch this BBC Horizon programme that aired in August 2012 (vimeo.com/54089463). I was 12 stone 4 pounds and a size 16 when I watched it. This then became the 5:2 or Fast Diet and I lost three stone (42 pounds, 20 kilos) in six months (occasionally plateaued for a week) and I'm now a UK size 10. You can combine it with any other diet or eating normally but sensibly - on two non-consecutive days you just eat 500 calories if you're a woman, 600 if you're a man. I lost the weight I needed to in six months and now maintain by just fasting one day a week.

MyFitnessPal is a brilliant free app for counting calories - I found it indispensable.

[Willow22]

I know this probably won't gain any favour but have you tried increasing your calorie intake a little? All health foods obviously. I found that when I plateaued in my weight loss, by increasing my calorie intake a little I was able to get past it. But keep on going regardless! You can do it

[albionjen]

10.5lbs in 5 weeks is really good progress! Well done

I don't think you are doing anything wrong at all. It is normal to lost fast in the first couple of weeks then for it to slow down a bit. If you aim for 1lb per week, that would be good for long term sustainable weight loss. I know from experience it can seem frustratingly slow, but it really does add up to big changes. The beginning of August is about 25 weeks away, so at 1lb per week you should make your target of 2 stone weight loss by then (including the weight you lost so far).

[mustgetthin]

Hi,

Thats a great loss. Just remember your going the right way. Slower loss means its easier to keep it off. But it is normal for the first few weeks to be faster. I have lost weight fast on other diets before and it comes back on fast and seems harder to loose

S X

[Chadders20]

Hi Everyone, thank you so much for all your advise. Its great to hear from like minded people and to have your support. I did get on the scales this morning (I know I should only weight myself once a week but hey ho), anyway I've lost another pound so it is still working and like you've all said and I do agree, 1lb a week is good and sustainable to keeping the weight off. Once again many thanks for all your advice, your true stars and may I wish you all great success in your weight loss journeys!

[Reevespg]

Dont worry i'm the same, in week 5 and have just joined this forum to see what was going on. People around me are fed up with me talking about it, but sticking to 1900cals is hard and you need to make cuts when others are eating more. I have created a spreadsheet based on the NHS weighloss guidelines for keeping a track of my weight loss which helps me focus. For your problem i'd say stick too it. For how long have you plateaued? If only a couple of days it could be the time of day you have weighed yourself or just due to the fact you have drunk extra water or had a greater than average weight loss for the past few days. The NHS guidelines make sense to me calories in - calories used = weight loss / gain so if you stick to the guidelines over time you will lose!!

[Diana]

Weight loss plateaus happen, are you over eating? In order to correct things, if the calories are as you say they are, eat about 200 cals more for a couple of days to kick start stuff, it happens don't worry, and common.

[Fatboyslim99]

just keep going make it happen...

[TheEditor]

Hi Chadders20,

Technically, a weight loss plateau occurs when your body is taking in sufficient calories to maintain your current weight. This can be because you're eating more calories than you need or your body has adapted to your current physical activity regime i.e. because you're fitter, your body uses less calories to produce the same amount of effort. You say you've been strict with your calorie counting, in that case perhaps you could either lower your calorie intake and/or step up your exercise regime. This could mean doing different types of exercise, doing your current ones in a different order or increasing duration and/or intensity of your sessions. This will shock the body into burning more calories.

Hope this helps. Good luck!