I’m a 22-year-old woman who started at 10 stone 1. I’ve been working out and following a diet plan for 4 weeks to lose a pound a week. I eat less than 1500 calories daily in 3 healthy meals and work out 5-6 times weekly (HIIT, strength training, yoga). I can’t afford a gym and would be too nervous anyway.
I lost a pound in the first week, but my weight has stayed at 10 stone 0 for the last 3 weeks. My routine hasn’t changed; I even dropped my calories by 500 and burn 200-300 calories during workouts. Why isn’t my weight budging? The first week I could tell the difference, but now nothing is happening.
Hayden said:
What’s your height? Also, what are you eating, and how do you track your calories? Are you weighing everything or just guessing?
I’m 5’2". I count every single thing, even tea. In the morning, I have tea and a banana. Lunch is usually leftovers, salad, or pasta; around 400 calories. For dinner, I use Hello Fresh calorie-smart meals (ADHD makes meal planning hard). It’s often rice, meat, and veggies, always under 700 calories. Sometimes I eat half, so I average 1200 calories a day (give or take 100 if I have a snack like toast or rice pudding). I also burn 200-300 calories during workouts.
Before this, I wasn’t tracking at all; just nonstop snacking with barely any real meals. I lost a pound in week one, but now I’m stuck at 10 stone 0.4. I can’t see body changes either. Could it be muscle gain? For context, I work from home and sit most of the day but try to move at least once an hour.
@Amari
At 5’2", you’re only slightly above a healthy weight, so progress will be slow. With a 1200-calorie intake, you’re in the right range for weight loss. The changes might not be obvious week to week, but if you take progress pictures and measurements, you’ll see more. Photos and measurements are much better than relying on the scale alone.
Strength training will help your body look better, but try adding more protein to your meals. Weight loss close to your goal takes patience; it’s not like losing weight from a much higher starting point. What’s your target weight?
@Hayden
Thanks so much. My goal is around 9.5-9.7 stone. My BMI is a little high, and I want to lose the belly fat and tone up. I’ll start taking measurements; that’s great advice.
Amari said: @Hayden
Thanks so much. My goal is around 9.5-9.7 stone. My BMI is a little high, and I want to lose the belly fat and tone up. I’ll start taking measurements; that’s great advice.
Losing belly fat is tough because it’s usually the last place the body lets go of fat. You can’t target specific areas, so you just have to keep going and stay motivated. Progress pictures really help when the changes are slow.
If you’re eating at a deficit, HIIT and weight lifting might not be the best use of your energy; they just become harder cardio. Why not try the simplest, most effective fat-burning exercise? Walking.
It’s boring, but low-intensity steady-state cardio is way better for burning fat than HIIT. Just get your heart rate up into the fat-burning zone and stay there.
Amari said: @Lex
I have agoraphobia, so walking outside where people can see me makes me very anxious. I try to keep all my exercise indoors.
Got it. Maybe you could invest in some indoor cardio equipment like a treadmill or bike? Even without equipment, you can keep your heart rate in the fat-burning zone by walking around your home or dancing. Just stay in zone 2 for as long as you can without overdoing it. Avoid going too intense; it’s all about consistency.
