really struggling at the moment

[Dazzamin]

hey just on here looking for some help and maybe some advice, i started my weight loss journey 20 days ago now and have lost 11 lbs (from 22 stone 4 to 21 st 7) and for the past 5 days my weight has stayed totally the same this is really frustrating me as i have been excercising more and really watching what i eat is it normal to hit the wall this soon at my weight ? im keen to keep going but this is hindering me really badly

[Dominique]

A common recommendation I’ve seen is to lose at max. 1% of your weight per week. At your starting weight, that would be about 3.1 lb per week, which is a lot (implies an average daily deficit of 1500 calories). 11 lbs in 20 days is almost 4 lb per week.

What is your ultimate weight goal? Let’s say it’s 220 lb, which would mean another 80 lbs from your current weight. You don’t expect to do it in 20 weeks, do you? You should accept your journey is going to be more like a marathon than a sprint, so you should be playing the long game.

Also, weight loss is often not fully linear: have a look at averages over time (TrendWeight is great for that, see link in my signature).

[SunsetRunner]

Initial weight loss is mostly water weight. Are you weighing your food with a food scale and keeping track of your calories? Exercise only accounts for a small portion of your TDEE so you have to be on point with your diet.

[misskrumms]

That's the main reason I got my Fitbit scale.  I put a post-it note over it and just check the overall trend.  I try not to look at the weight but at other things I can measure like heart rate, inches.  If you only look at the weight loss trend, you'll see that you will have spikes and plateaus, but overall its still going down,