Not losing weight why??

Admiral Huddy said:
I'm sorry but the crisps , Ice cream, chips (even the sweet potato chips) need to go.. what type of bread do have with your Sandwiches - white or wholewheat?

Don't measure, just be sensible in what you eat replacing high sugar/starch foods with something more natural foods which are slower to release sugars.

This is a good link I found a few weeks, based on the BBC TV program "the truth about carbs"..

https://www.dietdoctor.com/low-carb
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If removing them makes a difference it's because they were increasing his calorie intake above maintenance, talking pure weight loss he could be eating just ice cream and as long as he stays below maintenance he'll lose weight.
 
Forgot to add that the most useful thing I've seen on the subject recently was the documentary '10 things you need to know about losing weight'. It's not on iPlayer at the moment, but a search reveals it in various forms, some more watchable than others.
 
You're eating a staple diet of sugary junk and have probably wrecked your metabolic rate over time by lowering it so much. I'd taper up the calories slowly to fix it (you probably won't lose weight while doing it).
If you eat better (&more) you will thank me for it.

You do not need more exercise (unless you want to)

Edit : 200g of sweet potato will be around 800 calories, so you've calculated it wrong. (4calories per gram of carbs roughly ), plus I expect oil on there too..
 
The Craig said:
You're eating a staple diet of sugary junk and have probably wrecked your metabolic rate over time by lowering it so much. I'd taper up the calories slowly to fix it (you probably won't lose weight while doing it).
If you eat better (&more) you will thank me for it.

You do not need more exercise (unless you want to)

Edit : 200g of sweet potato will be around 800 calories, so you've calculated it wrong. (4calories per gram of carbs roughly ), plus I expect oil on there too..
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It's not 200g of carbs.
 
1) you're eating more than you think you are. If you're not losing weight, you're not in an energy deficit.
2) your metabolic rate isn't slow; even ultra-extreme diets only create a small drop in metabolic rate, some of which is just through there being less of you over time.
3) you won't stick to changing your diet wholesale overnight - the best diet is the one you can stick to - what you need to do is start making small changes that add up over time, and learning how to track intake accurately in the simplest way that actually gets you results. A food diary, an understanding of basic meal-planning as far as what foods contain what helps massively (look at food macro cheat sheets etc).

As for exercise and total energy expenditure, the most important variable is daily activity during your waking hours - if I was a complete sedentary potato, I might need to go as low as bodyweight in pounds x 8 to get my dieting calorie starting point to actually see meaningful weightloss, where as if you're somewhat to moderately active x 10-12 would be more appropriate (you'd then adjust calories based on the speed of weight loss if it was too fast/slow). 'NEAT' makes a huge difference. Exercise can make a dent but what you do the rest of the day has far more of an impact on what amount of food you need to lose/maintain/gain weight.

 
I recall watching program whereby an individual just couldn't loose weight despite a low calorie intake and an active lifestyle. It turned out that his gut just couldn't digest his food efficiently , something thing to do that he lacked certain bacteria which normally help break down nutrients. Changing his diet to the rainbow diet resolved this.
 
Quick update, didn’t have Pepsi, ice cream, crisps, and replaced it with water and a whole lot of salad to still get to my 1200cal I really do mean I whole lot of salad, also done another 30mins swim at the gym.

Anyway 2lbs lost, so I really do need to sit down and look at my intake.
 
One way to look at it is this.

If you aren't losing weight or gaining weight you are now eating the correct amount to maintain your current body weight (whatever that weight may be).

To continue to lose weight you will have to 1) Re-assess your food/calorie intake 2) Increase the intensity or frequency of exercise.
 
Admiral Huddy said:
I recall watching program whereby an individual just couldn't loose weight despite a low calorie intake and an active lifestyle. It turned out that his gut just couldn't digest his food efficiently , something thing to do that he lacked certain bacteria which normally help break down nutrients. Changing his diet to the rainbow diet resolved this.
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The problem with those programs is it makes people believe that they must have a condition which makes it hard for them to loose weight. When in reality it affects 1 in 100,000s
 
Exercise is good for general fitness and well being but pretty tough as a weight loss tool. It's far more efficient to moderate what you eat and do useful cardio than hammer the gym and expect weight loss. One Mars bar or tuna sandwich calories is ~ an hour in the gym give or take. When you're bigger to begin with you use more energy just living let alone exercise, so plateauing when losing weight is not unusual.

Under estimation of calorie intake I think.

 
Give keto a try?

But I agree that your calorie count seems underestimated to me.

I am doing 16:8 fasting during the week, and OMAD on the weekends, keto (under 20g carbs per day), and my maintenance calorie target is 2200cal.

I'm 5'11" and 12 stone, 15% body fat, and I walk 5k a day at least.

I use the Cronometer app to track my macros as MyFitnessPal can be iffy as hell.
 
You are not losing weight because you are eating too much still. You are doing something - eating - that is stopping you losing further weight. You never see any Ethiopians saying "I've cut my diet right back yet I still can't lose weight", do you? Never.

Either A. You are an anomaly, unknown to science, that despite only eating that few calories does not lose weight, or B. You are eating too much. I doubt very much if you are A.....

Weekend binging is the bane of every person who tries to lose weight - myself included. I had a great Monday to Friday and it all fell to pieces Friday night before getting back on the waggon Monday morning.

You should keep a food diary. Every single thing that goes in your gob must be written down.
 
When trying to lose weight, you need to be brutally honest with yourself about what and how much you are eating.

I made a long list of all the snacks I was eating, especially in the evenings, even if I had a large dinner. I then set myself a new limit of no more than half of these snacks per day. Despite drinking a lot more water, to make my stomach artificially feel full, the first few weeks were very tough. But from June 2016 to January 2017, I went from ~95Kg to ~85Kg.

I then started cycling for fitness and went down to ~73Kg by August 2017, but there were lessons along the way, if I didn't eat on high intensity rides I would get home and metaphorically empty the fridge and cupboards!

As per normal, the SAD carb cravings kicked in last winter and the prolonged winter meant my willpower dropped and I went back up to ~78Kg and have been that sort of weight all summer. It's no mystery as to why I'm heavier now than last year, I'm giving in to temptation when buying lunch meal deals, Snickers Duo or 6-packs of hot cross buns have replaced sliced apple! Not to mention, I'm eating far more chocolate bars plus peanut butter and jam sandwiches at home. About the only positive is I'm cycling enough to keep weight gain in check, having managed to complete my first ever Strava monthly distance challenge of 1250Km last month, but my times up cat3/4 hills would be better if I could keep this leg power and drop back to ~73Kg.
 
When loosing weight I've hit similar plateu type points where you seem to get stuck. I think your body does adjust naturally to repeat patterns/workload. What works for me is a mini cheat day, don't go mental just enough to give your metabolism a kick up the arse,
 
jaws104 said:
When loosing weight I've hit similar plateu type points where you seem to get stuck. I think your body does adjust naturally to repeat patterns/workload. What works for me is a mini cheat day, don't go mental just enough to give your metabolism a kick up the arse,
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I agree, a mini cheat day isn’t a bad thing. As long as it’s not a serious beer session followed by everything on the Domino’s menu :D
 
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