Not loosing any weight

[Ankinha]

Dear FitBit community,

I need some advice where I'm going wrong please. I'm 1.68m and currently weigh in at 68.1KG. My target is to be on 62KG. I currently exercise 3 times a week with a personal trainer plus doing short cardio sessions/pilates on the days in between. With at least 1-2 rest days per week. I've had a few "off" days food wise, but even when things are going ok I can't get below 68.1KG. I did manage to get to 67.7KG for one day and the weight crept back up. My macros are always around 40% carbs, 30% and 30% protein. I'm on the "medium" intensity plan. I'm never skipping any meals. I have 3 main meals and 3 snacks in between (normally low gi fruit with some protein or some seeds).

Where am I going wrong here? Too much fat, too much protein? Something is quite clearly not working and I'm tired of putting all that weighing/counting effort in if nothing happens.

I would really really appreciate your advice!

Thank you,

Ankinha x

[Heybales]

@Mieke7786 

Med's that cause water weight gain may make it difficult to see fat loss on the scale, but measurements will still usually show what is occurring.

And usually med's have a max amount they'll cause - like eating extra sodium will cause extra water retained - up to a point then you are saturated.

Being disabled does make it more difficult and a smaller margin of error between healthy and unhealthy weight loss - but it doesn't change the basic fact of eating less than you burn in order to lose fat.

The metabolic increase from extra muscle is minimal, the difference between fat and muscle energy usage makes it even less.

But it would still be better to retain what you have rather than risk losing it - the ability to build muscle back is difficult in average conditions - may be nigh impossible in your situation.

To that end do you have any means of using the muscle you've got on a daily basis, some sort of resistance that can be employed, static against a surface (pushing elbows against arms of wheelchair for instance), or dynamic using say therabands.

66% is not comatose in a bed - so there are likely many things you could do to use your muscle merely to tell the body it's desired, so that in a diet the body knows with limited resources to indeed keep it built up.

As to the deficit - if you are not able to do steps - then your Fitbit isn't going to give a decent estimate of daily calorie burn from activity. It estimates all non-moving time as BMR or sleeping rate of burn.

But even if unmoving - if awake and eating you burn more than that.

So it may be the best deficit for you is to eat at what Fitbit says your daily burn is if you get under say 1000 steps and barely any distance/calories to those steps. You'll basically be eating at your BMR, as if sleeping all day.

But you'll actually burn more being awake, eating, and some movement. That creates your deficit to cause fat loss.

It'll be slow because that's not a big amount - which means you'll have to have great accuracy on the food eating side - weigh everything but liquids and log that way. All nutrition labels (but liquids and some soups) show calories per gram - which is how they come.

Being accurate is what's needed.

Get enough protein in those calories - about 0.8 g per lb of body weight. Fat at 0.3 g per lb. Carbs gets the rest of the calories.

So indeed do what anyone has to do to lose fat weight - eat less than you burn.

Just know that indeed it's a tad more difficult for you since it appears the burn side will be rather low.