Weight loss help

[Samual94]

I’ve been trying to lose weight with cutting my calories down to around 1900 but making sure the meals are healthy too and exercising 3 times a day for 30 minutes each time, I weigh myself once a week on a monday, the first week I’d managed to lose 2lb, the second week I’d put on 4lb and the third week I’d gone down 2lb so I’m back at my starting weight, is this normal and should I be measuring my waist and such or is it possible somewhere I’m going wrong?

[BridgeGirl Administrator 2 stone]

Hello, Samual94, and welcome

How did you decide on that calorie target? If you're following the NHS 12 week plan, then use the NHS BMI calculator to find the correct range for you. I would advise you eat in the middle of that range. It worked for me as I lost just over a pound a week that way.

Having made sure you're eating enough, you can turn your attention to what you're eating. Many of us come here with an idea of 'healthy' meals which can turn out to be ill-founded. I'll give you a few things to read and do come back with any questions

dietdoctor.com/all-calories...

psychologytoday.com/us/blog...

healthunlocked.com/lchf-die...

As for exercise, it's far less important than what we eat, for weight management, so do whatever you enjoy, for all the other benefits it brings.

You will find great support and information on the forum, especially if you join a weekly weigh in - sounds like Monday would be the day for you - and use the Daily Diary to share your meal plans. You'll find them, and everything else you need to make the most of the forum, in our Pinned Posts healthunlocked.com/nhsweigh...

All the best

[Slimforsummer Visitor]

Nhs 12 week plan brilliant. Also check out British Heart Foundation and DASH blood pressure lowering diet for dietary advice for healthy eating weight loss. Keep it simple with including wholemeal foods, lean proteins, less saturated fat, sweets, crisps and alcohol. Plenty vegetables and fresh fruit. Good luck.

[lorrainewilson64]

Know how you feel ,I've been eating around 1000/1200 for weeks and not lost an onze ....put more on .... but I do have underactive thyroid

[BridgeGirl Administrator 2 stone in reply to lorrainewilson64]

Are you very short, with little to lose? If not, it's likely you are eating too little and your body is expecting a famine, so holding on to every bit of fat it can. Head back to the NHS BMI Calculator, see what calorie range it offers and aim for the middle.

And join the Thyroid UK forum, if you haven't already 🙂

[lorrainewilson64 in reply to BridgeGirl]

5ft 3 weight 11stone 4 ....thank you

[BridgeGirl Administrator 2 stone in reply to lorrainewilson64]

See what the Calculator suggests you should be having 🙂

[Icandoit2019 in reply to lorrainewilson64]

I’m the same height and that was my starting weight too!! I used the NHS BMI to calculate my weight I eat around 1550 cal I’m down to a healthy BMI now.

Good luck

[lorrainewilson64 in reply to Icandoit2019]

I'm going to up my calories a little and see what happens

[Icandoit2019 in reply to lorrainewilson64]

My sister has an under active thyroid so I know it can affect your weight.

Once you’re on the right dosage of meds it should fall into place.

Good luck I know how frustrating it can be, when you’re trying hard but the scales are not showing your work.

[BridgeGirl Administrator 2 stone in reply to lorrainewilson64]

Well worth trying. You may find this interesting on how eating more can help you lose weight healthunlocked.com/nhsweigh...

Of course, it mainly comes down to what you eat, rather than how much

[Craftyperson in reply to lorrainewilson64]

I'd say your not eating enough even the NHS 12 week plan says generic 1400 so check your allowance on BMI calculator if you don't eat enough body goes into starvation mode and stores fat.

[lorrainewilson64 in reply to Craftyperson]

Hi thank you I'm going to up my calories and see how it goes on over the next few weeks

[Craftyperson in reply to lorrainewilson64]

Hope it works and you're welcome

[Penqui]

Hi Samual94. Perfectly normal as long as the 1900 is what you eat, not say 2500 eaten less 600 in exercise to give you your 1900 it should be 1900 less the 600 in exercise. Stick with it as it may have taken a few months for the weight to increase so will take time to kick in. Be patient but don't give up. Hope this helps you.

[Samual94]

Thankyou for all the replies, after checking my BMI it turns out I should be eating around 2600 calories not the 1900 that you see online so I’ll definitely try increasing the amount of calories I eat but sticking with the exercise plan I’ve been using as I feel great afterwards, I’ve also downloaded the 12 week nhs plan so I’ll see how it goes, thanks again

[BridgeGirl Administrator 2 stone in reply to Samual94]

It was worthwhile checking, then. Is that roughly the middle of your range? You can re-check each time you lose 7lbs/3kgs and you'll see it gradually reducing.

Now you can start looking at how to use those calories well. Real food, home cooked, plenty of veg, and a variety of veg; healthy fats like butter and olive oil for cooking, cheese, full fat Greek yoghurt, nuts, eggs, avocado; oily fish and meat with the fat left on, if you're not a vegetarian.

Things to steer clear of are anything processed - that includes anything labelled low fat or light or diet, all heavily processed - anything packaged with ingredients you don't recognise or can't pronounce, takeaways and ready meals for the same reason.

Make us of our Daily Diary: here's a link to today's: healthunlocked.com/nhsweigh... Have a browse and join in when you're ready

[Craftyperson]

I see by other replies you've done what I was going to say and checked your allowance, now concentrate on what you eat and fresh home made meals the way to go. Good luck

[Craftyperson]

Oh and joining in a weigh day will give you a lot of support