I am currently on my 6th week of dieting with my daily calorie intake being 2572 or slightly lower. It started of okay with losing a kg in the first week but now I have noticed that when I weigh myself at the end of week 5 I have actually put on more weight before I started to diet. I have started to do a lot more cardio such as 20 minutes walk either on the treadmill at 20% incline or around my area which has a steep hill along with walking my dogs for 45 minutes in the evenings. It is really demoralising. I don't know what else to do.
Thank you for reading
Written by
Musicman98
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I'm assuming you got that calorie target from the NHS BMI calculator and it's appropriate for your age, height, activity and weight. If it is, then I suggest you start focusing on what you're eating, rather than how much. Exercise has many benefits but has much less of an impact on your weight than does what you eat.
You'll find everything you need to use the forum by following this link healthunlocked.com/weight-l... to Pinned Posts. A good place to start is by joining a weekly weigh in and using the Daily Diary but please take the time to look through all the Pinned Posts so you know what's available.
Active participation makes all the difference so I hope we'll see you joining in around the forum
I'll look into the pinned posts I didn't think my eating was a problem as its usually vegetables with meat such as sausages or chicken etc and mashed potato with low fat butter and skimmed milk. I can try and change my eating to see if that helps.
I'm just thinking if you're eating to your calorie allowance and not losing weight, then that's the thing to look at. Calories can be misleading, if you're not making the best use of them to keep you feeling full.
For myself, I don't eat anything low fat or skimmed as I prefer less processed foods.
Thank you I'll have to read more into it all as I was just following the NHS app. Is any pop zero bad? Such as Dr. Pepper Zero and such ones? As I went to drinking them thinking they are the better solution to full fat drinks
It depends what you're aiming for. They certainly have less sugar. I was meaning dairy products when I mentioned full fat. Have a look at what they - and anything else you eat and drink - contain and if they have more than 5 ingredients or anything you can't pronounce, they're probably not great. But you'll be making changes step by step
Whilst our bodies are not quite this simple but basically eat more calories than your body needs and we gain weight, eat less than it needs and we lose it.
Maybe give it another week and if you still gain weight then try reducing your calorie intake by around 500 kcal a day and see what happens. Exercise only has small effect on weight loss compared to our diets. Don't get me wrong, exercise is important for our overall health and it does aid weight loss it's just not as effective as eating less.
Lowering refined carbs definitely seems to help with cravings
One thing to keep in mind as well is that if you're increasing your amount of exercise at the same time you may be building muscle as well.At points it may seem you're not losing any weight but what may be happening is that you're losing fat but putting on muscle at the same time (which is obviously a good thing, especially since that extra muscle will be burning calories even in rest).
I had a period of about a month last year where my weight was relatively stable, but I was dropping inches and clothes size - in fact it seemed to be mainly in that month people really noticed me "losing weight"! This was also with me suddenly increasing the amount of exercise I took.
It might be an idea to take your body measurements as well as just focusing on the number on the scales to give you another point of reference. If you can't be bothered with all that faff, a piece of clothing that's tight or a bit on the small side will do the trick as well!
I think you should try reducing your caloric intake by 400-500 calories. I think you’ll be pleasantly surprised in a couple of weeks. Keep up the good work on your exercise!
I have seen it. I need to check what I can change. It is very rare that I eat junk food and tend to eat more veg and drink water or zero sugar drinks. If I do have a snack it's usually 1 of those 99 calories slim fast bars
I have managed to lose weight by reducing the quantity of food I eat. Never fully check calories but probably less than 1500 per day. At least 30 mins brisk walking per day will help. Last week I averaged double that.Trouble with dog walks is the walkers I have seen seem to walk at the speed of the dog🤭. Try using the Active 10 app.
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Aghh just ruined my diet yet again!!!
SOS weight gain
Gaining weight on a calorie deficit!
Lost motivation and weight gain 
Exercise and weight gain
