OP keep tracking and keep at it, weight loss is absolutely not linear and your hormonal cycle can account for a lot of changes in parallel (in a month I fluctuate by 3-4 pounds, I drop weight the day before my period starts and I start gaining again 2 weeks into my cycle).

Anonymous wrote:

Anonymous wrote:OP here and I’m back a week later, down 0.8 pounds this week. So I am averaging less than a pound of week of weight loss despite:

-consistent and accurate tracking of food intake (I’ve almost exclusively eaten at home to control this for now, just to get myself started)
-consistent exercise (same as I was doing before the change in diet, so no new muscle gain can account for the slowness in weight change)
-reducing/basically eliminating added sugars
-reducing carbs
-increasing protein
-no alcohol
-no eating after 8pm

I literally haven’t indulged in one “cheat” meal in a month (even WW gives you some extra points to use each week). I have 40 pounds to lose, and I am at a loss and not sure how to jump start weight loss. I feel discouraged and would appreciate any suggestions.

Losing half a pound to one pound a week is what literally all docs recommend because it’s the most sustainable way to lose weight.

FWIW the WW extra points are not for cheating; those are counted into your calorie intake for the week. Try to stay the course. But don’t let perfection be the enemy of good enough.

This is good advice, thank you, and does help my reshift how I view my progress. I have never lost weight so slowly, although of course I am older now.

Re: my “cheat” comments and extra WW points, what I really meant is that I haven’t had any even small occasional indulgences, which WW permits and actually encourages you to have so you don’t feel deprived and the plan becomes a lifestyle. I wanted to strictly make my diet changes in the beginning, so that I didn’t fall into a trap of “little indulgences” more often than I realized. So the slow weight loss is very discouraging considering all the changes I made and how strictly I am implementing them now.

-OP

Anonymous wrote:OP here and I’m back a week later, down 0.8 pounds this week. So I am averaging less than a pound of week of weight loss despite:

-consistent and accurate tracking of food intake (I’ve almost exclusively eaten at home to control this for now, just to get myself started)
-consistent exercise (same as I was doing before the change in diet, so no new muscle gain can account for the slowness in weight change)
-reducing/basically eliminating added sugars
-reducing carbs
-increasing protein
-no alcohol
-no eating after 8pm

I literally haven’t indulged in one “cheat” meal in a month (even WW gives you some extra points to use each week). I have 40 pounds to lose, and I am at a loss and not sure how to jump start weight loss. I feel discouraged and would appreciate any suggestions.

Losing half a pound to one pound a week is what literally all docs recommend because it’s the most sustainable way to lose weight.

FWIW the WW extra points are not for cheating; those are counted into your calorie intake for the week. Try to stay the course. But don’t let perfection be the enemy of good enough.

OP here and I’m back a week later, down 0.8 pounds this week. So I am averaging less than a pound of week of weight loss despite:

-consistent and accurate tracking of food intake (I’ve almost exclusively eaten at home to control this for now, just to get myself started)
-consistent exercise (same as I was doing before the change in diet, so no new muscle gain can account for the slowness in weight change)
-reducing/basically eliminating added sugars
-reducing carbs
-increasing protein
-no alcohol
-no eating after 8pm

I literally haven’t indulged in one “cheat” meal in a month (even WW gives you some extra points to use each week). I have 40 pounds to lose, and I am at a loss and not sure how to jump start weight loss. I feel discouraged and would appreciate any suggestions.

Anonymous wrote:Weight loss isn’t linear

+1000

Anonymous wrote:

Anonymous wrote:I agree, hang in there and keep going. 1 lb difference is literally nothing, influenced by so many things. I just went through a 4 week plateau despite tracking and staying within my designated calories and finally broke through. It’s hard, but like a pp said, weight loss is not necessarily linear

NP. May I ask how you broke through your plateau? I lost 22# a few years ago and plateaued. Maintained for about a year; but this past year essentially gained 5# back. I can't seem to re-start movement of the needle.

Shock and Awe type changes will jump start it, then level the intensity off.

Anonymous wrote:I agree, hang in there and keep going. 1 lb difference is literally nothing, influenced by so many things. I just went through a 4 week plateau despite tracking and staying within my designated calories and finally broke through. It’s hard, but like a pp said, weight loss is not necessarily linear

NP. May I ask how you broke through your plateau? I lost 22# a few years ago and plateaued. Maintained for about a year; but this past year essentially gained 5# back. I can't seem to re-start movement of the needle.

I also always gain (bloat) just before getting my period

Anonymous wrote:About 3 weeks ago I self-started a weight loss regimen, basically using the principles of WW and Noom (I’ve done both in the past). I’ve reduced calories, reduced added sugars, reduced carbs, upped protein, etc. I’m tracking my intake using an app.

All went well week 1 and 2, I lost about 1.5 lbs each week. This week … I gained back over a pound! I reviewed all of my intake for the past 2 weeks, reflected on whether I was accurately tracking, and I am confident that I was.

Could I have messed up my metabolism and now my reduced intake isn’t enough to continue to lose on my plan? Or is it typical to occasionally have a stagnant or even increase one week even if making all the “right” choices?

Fwiw, my exercise level stayed the same, if anything I may have slightly increased it last week.

I’m feeling very discouraged because I feel I have been meticulous about changing my eating habits.

It's easy to gain a pound of water weight in less than one minute. Make a line graph over the course of weeks to months to get actual results. Minor dips or gains are meaningless and just serve to frustrate you.

I agree, hang in there and keep going. 1 lb difference is literally nothing, influenced by so many things. I just went through a 4 week plateau despite tracking and staying within my designated calories and finally broke through. It’s hard, but like a pp said, weight loss is not necessarily linear

Weight loss isn’t linear

Thank you both. I needed that psychological boost. - OP

None of the foregoing is what is happening. That is why you track over the course of more than a couple of weeks - you track on the time scale of months.

I will taper for a race next week after a big training volume week this week. When I do that I will weigh closer to 170 than 175 because I won't be holding as much water given the training volume is going to go way way down.

Between any two random days of the week, my weight could be 2-3 pounds different at the same time in the morning.

Stay the course and you will get the results you are after eventually. Its a long game, not a sprint.

You did not mess up your metabolism. You need to give it time. It could be salt, hormones, a full bowel, etc.

In addition to your tracking app, I suggest taking measurements, or using a body measurement app like Me360. It will require a photo scan of your body every few weeks, but it really helps to see exactly how your body is changing, even if, or especially if you don't see it on the scale.

About 3 weeks ago I self-started a weight loss regimen, basically using the principles of WW and Noom (I’ve done both in the past). I’ve reduced calories, reduced added sugars, reduced carbs, upped protein, etc. I’m tracking my intake using an app.

All went well week 1 and 2, I lost about 1.5 lbs each week. This week … I gained back over a pound! I reviewed all of my intake for the past 2 weeks, reflected on whether I was accurately tracking, and I am confident that I was.

Could I have messed up my metabolism and now my reduced intake isn’t enough to continue to lose on my plan? Or is it typical to occasionally have a stagnant or even increase one week even if making all the “right” choices?

Fwiw, my exercise level stayed the same, if anything I may have slightly increased it last week.

I’m feeling very discouraged because I feel I have been meticulous about changing my eating habits.