Gutted

[Newyork2017]

Had a really good week. Gym three times walked the dog longer. Not a touch on alcohol this year. No family packs of chocolate and only one biscuit a day. Not one pound lost. Feeling fed up

[EllaMidlands]

You seem like you have tried hard. Don't give up. Did you look at portion size? Maybe you could keep a good diary and be really honest. I was amazed when I started how much cereal I was eating - double the portion recommended! Sometimes it takes the body a while to kick in. Good luck

[Newyork2017 in reply to EllaMidlands]

Yes weighed everything xx down loaded my fitness plan. Eating three small meals and no snacks eating between 1000-1400

[MrNiceGuy in reply to Newyork2017]

Hello Newyork2017.

I'm sorry to hear that your effort throughout the week hasn't necessarily been reflected upon the scales, but don't allow yourself to become disheartened.

The fact you may have increased level of activity over that of previous weeks, for example, will be of benefit to your level of fitness, so continue to visit the gym as much as you're able.

As for the calorie allowance set, given that it's particularly low either suggests that your measurements (age, weight, height) are petite or that the allowance chosen isn't fuelling the body sufficiently to meet BMR, meaning weight loss will become difficult.

If allowance has been calculated correctly, while also taking into consideration the calories required to meet support daily activity (TDEE), aim to eat somewhere in between the two amounts.

[Newyork2017 in reply to MrNiceGuy]

Hi this all seems confusing. Ive started the 5-2 diet as last year i lost 20 pounds. After my hols i gave up and put it all back on. Im eating around 12-14 hundred five days and around 5 hundred two days. Is this no good?? Was hoping to loose ten pounds before newyork in march but i dont see this is going to happy now. Enjoying the gym ans thinking i should just concentrate on my fittness as walking up the stairs i was feeling out of breath. I have downloaded the couch potatoe to 5k app.

[Fran182716 in reply to Newyork2017]

Someone else please correct me if I'm wrong, I haven't done this diet myself, but from what I've read I thought if you have the two non-consecutive days at 500 cals you were supposed to eat at your maintenance level the other 5 days so you may not be eating enough?

[MrNiceGuy in reply to Fran182716]

You are indeed correct, Fran. On maintenance days, intake should meet that which is required to maintain current weight.

[MrNiceGuy in reply to Newyork2017]

If the 5:2 diet is something that you've started, on days that calories aren't restricted, intake should be as close to maximum allowance (or TDEE) as possible, so that the body continues to be provided with sufficient energy throughout the week, accounting for the days when intake drops to 500Kcal, for example.

On maintenance days, there's no need to maintain a deficit, since the days where intake drops to 500Kcal create the calorie deficit, allowing weight to be lost.

Is the figure of 1400Kcal that which is required to maintain, based upon calculations provided by the 5:2 diet website?

Equally, what you eat on maintenance days also has a bearing upon overall success. If the presence of refined carbohydrate remains common-place, for example, the amount of insulin needed will remain high, making it difficult for insulin sensitivity to improve.

As such, aim to eliminate consumption of cakes, sweets and pastries, alongside white varieties of potato, pasta, bread and rice. Instead, aim to include more oats, lentils, quinoa, beans (kidney/edamame) and non-starchy veg, such as broccoli, cauliflower, peppers and tomatoes, for example.

It may also be helpful to research the Glycemic Food Index, opting to avoid those foods with a GI of 70 or higher.

Concerning exercise, depending upon existing level of fitness, it'd be an idea to include HIIT on 1-2 occasions each week (obviously not on 500Kcal), to encourage greater expenditure of calories both during and after the activity (research EPOC).

However, if HIIT is currently beyond you, simply work upon increasing level of cardiovascular fitness, by way of including cardio intervals, which will increase the uptake of glucose and fat, until you possess the capacity to include HIIT.

[Newyork2017 in reply to MrNiceGuy]

Thank you. I have been doing the joe wi ks lean in 15 on u tube. Three times a week. Eating porrige for breakfast beans or poached eggs for lunch. Eve meal steak or salomon or chicken with veg ie brocoli or kail. Plus a hundred cals of treats a day. Ie on biscuit. Or a handful of cashew nuts. Is my body in shock as all the sugar i used to eat. Oh i cant seeem to give up coffee but i take it no sugar and about a tablespoon of semi skimmed milk. I try and aim for 4 on a good day six on a bad. Water around four cups. Really struggle drinking water.but can quite easily drink a bottle of wine. Still ive had no alcohol since new years eve

[MrNiceGuy in reply to Newyork2017]

While it can take the body time to adjust to lack of sugar, the symptoms experienced are likely to be those associated with with-drawl.

The fact you’re following Joe Wicks eating plans should serve you well, since the recipes are based around consumption of wholefoods that provide a healthy blend of quality protein, fat and carbohydrate.

However, on maintenance days, you need to consume the calories required to maintain current weight, to keep metabolism firing over the course of the week, thus, providing the energy to continue exercising.

As already stated, the days upon which calorie consumption drops to 500Kcal is where the deficit for the week is created.

Equally, you also need to ascertain whether 1400Kcal is the amount required to satisfy maximum allowance (or TDEE).

[Newyork2017 in reply to MrNiceGuy]

Well i started the week with a fast weighed myself this morning helllloooo ten stones.. Ive lost five pounds this year. Feeling happy that the scales are starting to move.

[MrNiceGuy in reply to Newyork2017]

That's great news!!

Given current weight, I'd be inclined to suggest that 1400Kcal is about right to maintain, so ensure it's met, to provide the body with sufficient energy throughout the week.

[Hidden]

Hello!

Don't feel fed up or disheartened! How long have you been on your journey? Sometimes it can take a few weeks for your body to adjust, I'd suggest taking measurements of your waist, thighs and arms, as sometimes we don't lose pounds but inches!

Concentrate on the fab week you've had, and all the Non Scale Victories you've had! 😁

Good luck!

[IndigoBlue61]

Please don't feel despondent Newyork2017 😕 Sometimes the changes going on are not reflected in the number on the scales. You are making healthier choices that will definitely be making your insides thankful ☺

Have you taken your measurements? This is important, and photographs, especially when the scales aren't co-operating. If you are losing fat and replacing it with muscle you will get smaller but weigh the same. ☺

Very best wishes

Anna

[Newyork2017 in reply to IndigoBlue61]

I havent taken a pic.... I cant stand looking in the mirror. Christmas is always hard for me. I drink far too much and eat sugar. Ive always struggled to eat meals just lived on fast food biscuits and chocolate oh and coffee. This year a new me. Two weeks in and ive been eating breakfast ... Porrige or if i have time poached egg on toast. Lunch soup. And an evening meal salmon or chicken or a steak kail or spinnach and new potatoes. I cant give up the coffee .... And im trying to drink water... Amazing how i can drink a bottle of wine but a glass of water is so hard. Down to one biscuit a day. And six cashews lol. Any tips would be great. Thanks guys

[IndigoBlue61 in reply to Newyork2017]

Did you see the reply from MrNiceGuy ? He is very knowledgeable and may have a point, you need to eat enough to fuel you, especially if you are going to the gym etc. ☺

[Ketogirl]

that's a shame, but that one biscuit will have had enough sugar in it to spike your insulin, and insulin is your fat storing hormone, lose the sugar (all sugar, alcohol, grains, artifical sugars - especially those found in lite or no far products) and watch your weight fall off

[Ketogirl]

oh and the toast! 2 slices of toast is higher on the glycemic index than a snickers bar

[Newyork2017 in reply to Ketogirl]

Thank you so much. Ive eaten the biscuits now, and im going to try and ditch the one slice a toast i have a day. New week new start. Any other tips would be great.

[IndigoBlue61 in reply to Newyork2017]

You will need some carbohydrates though, especially if you are working out, try to stick to wholemeal varieties if you can as they keep you full for longer ☺

And whilst Ketogirl is right about the glyceamic index, there are valuable nutrients in wholemeal bread that a snickers bar doesn't have.

[Ketogirl in reply to IndigoBlue61]

you are right! (added into the bread) but as the body can get all those ingredients from natural sources in vegetables and meat it doesn't actually need carbohydrates at all to function at it's best

[Ketogirl]

to help you keep fuller for longer and to ease on those carb craves maybe drop the fruit you are eating and have extra veggies (coleslaw with sugar free mayo) is really filling if you like that, and drinking a glass of water (I too love my and miss my wine) in a wine glass at night somehow seems to cut the cravings out too

[Newyork2017 in reply to Ketogirl]

Can i drink sparkling water with a slice of lemon in my fav wine glass and pretend its champers or will this just bloat me. Never drank fizzy water ??

[nteapea]

It is extremely frustrating when this happens- I started in June and I have had 2 occasions when I have got stuck at a particular weight. One time for 4 weeks! It can be tempting to give up 😟 I tried to be logical if I kept calorie counting and exercising it had to come off eventually. I have lost 18 lb in total which is very slow. But I haven't set a time limit I just want to go down. Keep going 😄

[happymusic]

I was told once at a slimming club that this can happen and not go give up, keep going, there can be various reason why the body has decide not this week and may be next week, you will get a lost. I have know when I was at this club people not lose anything for two weeks and then in the third lost loads - Keep with it you will do it

[Grannynise 6lbs]

I think everyone has their favourite ways to lose weight which work for them. But if you really really like your toast and your biscuit (and they come within the calorie allowance you've set yourself) I should carry on eating them. Otherwise you may just feel so deprived that you go completely off your plan.

Have another look at the NHS BMI calculator and check what the suggested calorie allowance is . MrNiceGuy is absolutely right that you shouldn't go below the guidance.

Good luck!

[Hidden]

Don't give up!

Lots of people hit a plateau every so often where you don't get any results.

I don't know what you do in the gym but you might want to change some of the exercises that you do for a while just to make your body respond differently.

Try if you are capable to do something called a finisher at the end of your gym workouts, a finisher is using the last five minutes or so to really push yourself as hard as you can, only for those five minutes. For example, if you can do kettlebell swings three to five sets of 20 reps, with maybe a set of pushups in between.

That is just an example, your fitness instructor can introduce you to more.

A finisher can help raise your metabolism so that you burn body fat for longer after you leave the gym.

I hope this helps.