Help ...Weight Loss via diet and walking not working as expected

[LouBie]

A recently diagnosed diabetic and currently overcoming a knee injury I have been on The NHS xPert course and we were all advised to eat between 50 and 150g carbs a day - mainly veg and salad - 5 to 9 portions a day (to incl no more than 2 fruit - preferably berries). The amount of carbs within that range to suit our persoanl preference.
So this amount of carbs dictates the grams for protein and fat that we make our calories up from good quality protein and healthy fats, reduce any visible sugar in our diets as much as possible and avoid any processed foods and starchy carbs. I don't feel like I am on a diet as I am enjoying this new regime which I will have to follow for the rest of my life to control my blood glucose levels daily.
I had set a target to lose 1-2lb a week so -500 to 1000 calories per day ( and happy to lose it more quickly if possible eg some diabetic experts recommend losing 10% of body weight over 8 weeks to help pancreas/insulin sensitivity improve nd then lose any further excess weight at a slower rate ).
I bought my FitBit and also use a free food counter app to make sure I meet my carbs and sugar targets and keep an eye on fat levels - it also gives the protein, fibre and calories.
I've been walking daily and increasing this EG Over the 7days I have been able to walk 32 miles in total.  I haven't eaten my indicated calories on the dashboard for each day - as I stop eating when I no longer feel hungry. However I am falling short of the dashboard calories each day from between 700 and 1400 cals a day - I set it for sedentary lifestyle rather than personalised.  If I understand correctly how the targets work my daily plan will have already taken account of the calories deficit I want to achieve minimum expected weekly weight loss of 2lb

But I haven't lost any more weight and have stayed the same for 4 weeks now ... which is a bit disheartening as I weigh/measure and log absolutely everything eg down to a sugar free polo mint I was given 2 days ago and I've been so much more active.
So despite eating less and improving my diet and moving more any ideas as to how I can get the weight coming off again? The only food I could eat more of for claories would be more protein and healthy fats - but if not hungry why eat more?

[Taurus21]

How much water are you drinking per day? 

Try switching up your workout routine to surprise your body from what it may have become used to. I recommend having a pair of lightweights at home to lift for upper body, hold while doing squats, etc just to give a little extra resistance which challenges your body. And I suggest trying yoga. My favourite is on YouTube Ekhart Yoga. There is something for every level so you don't have to feel intimidated. Hope this helps and best of luck. Just be patient and give yourself grace and love. 🙂

[LouBie]

Hi I've been drinking between 1.5 litres and 2 litres of water a day

[OCDOC]

@LouBie Hi Lou. I'm not an expert but my story is similar to yours and I read a ton and have tried lots of different things over the years...lots of fleeting successes.

Firstly, imo you are doing good things and might need to be patient..good things to those who wait etc..

As a T2DM person, your insulin resistance might be pretty ingrained. If you choose to believe the hormonal theory of Diabetes and Obesity, it will take stricter dietary control to reverse the resistance. It doesn't work for everybody!

In Feb this year I decided I had nothing to lose by cutting carbs from the range you describe (modest reduction) to strict (ie less than 20-30g net per day). It broke the plateau I was feeling after a month of exercising like crazy. I didn't feel very good for the first few days (keto flu), but things took a dramatic turn for the better about a week later. HgbA1c normal, lipid/TG normal now. Only med now is for BP.

I cheat more than I should, but I lost 50 total over 5 months...time will tell if it stays off or rebounds..been there done that.

Anyway, cutting carbs sharply has worked so far, and I agree that until it proves sustainable, I can't give a firm recommendation. However, just an idea for you to research and consider.

All the best  Rob K

[junkphrases]

Keto, keto, and more keto. My insulin resistance led me to much disappointment trying to lose 100+ pounds. Had plateau'd after losing 40-ish pounds, numbers hadn't improved, and doc was talking Metformin, BP meds, and statin for my cholesterol.

There are a lot of Ketogenic sites that peddle books, supplements, and other nonsense you don't really need. Its all about common sense, keeping your carbs green/unprocessed/non-starchy (20-30g net carbs a day) and eating good amounts of healthy fats (butter, coconut oil, olive oil, hemp oil, etc), and MODERATE protein. It was the diabetic diet before insulin and my sugar #'s are awesome all day. Doc is rather surprised that I made such a turnaround and I truly believe that anyone who is fighting insulin resistance will find great success with this diet 🙂 Good luck and much love!