low calorie diet and exercise but no weight loss

[Styles76]

Hi all!

I recently signed up to my local gym on one of their transform programmes where you can lose a set amount of weight in 6 weeks. This is a combination of an eating plan they give you and attending 3 gym sessions a week.  The diet is all clean eating (chicken and turkey, brown rice, greens etc) but works out roughly 1200 cals a day. I lost 5lbs in my first week but for the last 3 weeks it's going back on!

Before this I did slimming world and I had a consistent 2lbs a week weight loss but now I'm really deflated that things have halted. I know there is always an element of body shock when you start exercising but I'm actually concerned that my body had gone into starvation mode and is holding onto everything. I'm regularly burning 2400 cals plus daily... but at only taking in 1200 calories I think there's too big a deficit. I really don't feel like i am eating enough, as they are set meals and snacks, where on SW i could snack on healthy stuff when I felt hungry.

I'm tempted to go back to my SW plan where I had a bigger calorie intake but still ate healthily and continue the exercise plan. The inches are definitely coming off but you can't see inches written down can you. ☹

All advice welcome!!

Thanks

[Dominique]

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@Styles76 wrote:

I'm regularly burning 2400 cals plus daily

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This should read: "my Fitbit estimates my energy expenditure at 2400 calories +". I would double-check that number using an online calculator such as this one. When you say you were previously losing 2 lbs per week: for how long, and what total weight loss? Weight history affects your metabolism, hence the question.

[Styles76]

Sorry Dominique yes thats what the fitbit reads.

Just looked at that link you sent and even for a 25% calorie deficit i should be on 1600 cals a day not 1200... total lost so far 2stone 11lbs - over approx 6 months.  I lost weight through diet alone and no exercise but am at the point where i needed to start moving more. I also do long walks on the days I am not at the gym.

C

[Dominique]

39 pounds in 6 months is quite a lot. As a result, your basal metabolic rate (BMR) at your current weight is lower than that of a person similar to you (same age, height, weight etc.), but who has maintained the same weight for a longer period of time. There is a case for not attempting to Lose All Your Weight At Once (a video I keep referring to, because it explains very well what is going on), but rather doing it in phases, alternating phases of weigjht loss and phases of maintenance.

[Styles76]

Thanks - I will have a look at this.

What are your thoughts on the food aspect?

[Dominique]

I’m all for clean eating, but in the end, it’s calories that matter (for weight loss). My point is it may make sense to focus on maintaining your current, lower weight for the time being. Maintenance (after a big drop in weight) should be viewed as a success, something positive, rather than as a lack of progress, a "plateau" (usually deemed negative).

[Esya]

Yes you can see inches written down! Just use a measurement tape and write them down. If you know you are losing inches, that is actually really good and a very good way to stay motivated.