No weight loss at all

B

Bighead8181

New member
I've been following a diet that I consider balanced combined with treadmill exercise but I haven't lost any weight. I follow the eating regime everyday and add exercise of jogging on the treadmill for 30 minutes at least 4 days a week but after 6 weeks I've haven't lost or gained a single pound, my bmi and water percentages are the same.

I eat every 3 hours, 5 times a day.

3 x scrambled eggs
2 x bananas 2 x oranges
1 x ploughtman sandwich (homemade) + 75g roasted nuts
Salad, tomatoes + piece of chicken
Bowl of homemade lentils
Plenty of water

...and about 4 to 5 times a week I jog on the treadmill with my max heart rate at 90% for 10 minutes, 70% for 10 minutes and 10 minutes warm up and warm down.

I've always found it hard to lose weight. The only method I've been successful in the past is with starvation and Atkins. Starvation I put the weight back on and Atkins made my heart feel like it was over working.
 
What did you base your plan on? What's your TDEE? BMI is pretty much useless. What's your stats weight/height/sex/age?
 
fatforge said:
What did you base your plan on? What's your TDEE? BMI is pretty much useless. What's your stats weight/height/sex/age?
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I've based my plan on good food, good level of protein, fats but low in carbs and exercise is losley based on hit.

101kg/180cm/male/34
 
Bighead8181 said:
Tdee 2700
BMR 1900
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Your TDEE is way off, based on the stats you provided, you're TDEE is around 2,364 calories for maintenance, and 30 minutes of jogging, doubtfully will give you 400 calorie on top of that. I'd say more like 200-300-ish if being generous.

Now you need to figure out how many calories you eat in the food you listed, cause I can't count it without measurements. I can tell you some of them.

3 x eggs, assuming a large egg, which is 80 calories = 240
2 x banana aprox - 240 calories
75 g of roasted nuts, which kind? - 100 grams of peanuts is 567 calories.
1 x ploughtman sandwich (homemade) - no idea what that is.
Salad, tomatoes and oranges are pretty much negligible calorie wise.
Piece of chicken - which piece, how much of it?
Bowl of homemade lentils - not enough information.

Basically, you need to re-adjust your energy intake and see for a week if it makes a difference. For example, I'd remove the sandwich and go without it for a week, see if anything changes.
 
fatforge said:
Your TDEE is way off, based on the stats you provided, you're TDEE is around 2,364 calories for maintenance, and 30 minutes of jogging, doubtfully will give you 400 calorie on top of that. I'd say more like 200-300-ish if being generous.

Now you need to figure out how many calories you eat in the food you listed, cause I can't count it without measurements. I can tell you some of them.

3 x eggs, assuming a large egg, which is 80 calories = 240
2 x banana aprox - 240 calories
75 g of roasted nuts, which kind? - 100 grams of peanuts is 567 calories.
1 x ploughtman sandwich (homemade) - no idea what that is.
Salad, tomatoes and oranges are pretty much negligible calorie wise.
Piece of chicken - which piece, how much of it?
Bowl of homemade lentils - not enough information.

Basically, you need to re-adjust your energy intake and see for a week if it makes a difference. For example, I'd remove the sandwich and go without it for a week, see if anything changes.
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Thanks for your response. It seems I'm eating under my bmr by around 300 calories in maintainience. Would this mean increase calories with a balanced diet?
 
Bighead8181 said:
Thanks for your response. It seems I'm eating under my bmr by around 300 calories in maintainience. Would this mean increase calories with a balanced diet?
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I'm confused. Based on the stats, presumably you consume around 2350 calories + burn around 300, which makes it about 2650, but I there's a possibility that calculators are off. The problem is that you don't know exactly how much you're consuming. Based on the stuff you presented, I could only estimate some of those things. But you need to share exactly what you eat and how much. Then you can clearly see, where the problem lies, otherwise, it's just guess work.

Do you cook your eggs in butter/olive oil, do you add cheese, bacon? Basically, your plan is good, but you need to slightly adjust your calorie intake. And you can't do that without knowing exactly how much you eat.
 
fatforge said:
I'm confused. Based on the stats, presumably you consume around 2350 calories + burn around 300, which makes it about 2650, but I there's a possibility that calculators are off. The problem is that you don't know exactly how much you're consuming. Based on the stuff you presented, I could only estimate some of those things. But you need to share exactly what you eat and how much. Then you can clearly see, where the problem lies, otherwise, it's just guess work.

Do you cook your eggs in butter/olive oil, do you add cheese, bacon? Basically, your plan is good, but you need to slightly adjust your calorie intake. And you can't do that without knowing exactly how much you eat.
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That's stats I gave are from a website. Recommendation bmr and tdee with my sex height weight daily activity in mind.

My actual calorie intake is 1700. So going by recommended bmr i should eat more?
 
Bighead8181 said:
That's stats I gave are from a website. Recommendation bmr and tdee with my sex height weight daily activity in mind.

My actual calorie intake is 1700. So going by recommended bmr i should eat more?
Click to expand...

So you're in a caloric deficit of 1000 calories and you're not losing weight?
 
Bighead8181 said:
Yes exactly that. I don't drink, don't go out of my food regime and still not losing weight.
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Well, I am pretty sure your intake is off, that's what usually happens. Otherwise, I'd consult your doctor, because maybe there's something wrong with your hormones.
 
Thanks for sharing your story! It sounds like you've got the right idea with your meal plan and exercise routine, the only thing that stands out to me is the amount of sandwiches (meaning bread). For me at least, bread makes me pack on and hold on to the pounds like crazy. The moment I got rid of bread from my diet and replaced it with other grains like rice, quinoa, etc., the weight came off much easier. Hope that helps!
 
Hey, thanks for sharing your story with us! Don't lose hope
I'm pretty sure if you focus more on your diet you will get the results you want
I recently read an article ''[Link Removed]" about how Diet is far more important than exercise ! and since then I started cutting off lots of high-sugar foods from my diet and I'm starting to see pretty amazing results !
Good luck :)
 
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Just switch the entire workout. Try 5 one hour workouts. 3 days all cardio mostly running and two day with weights and cardio.
 
The amount of calories your body need to do day to day activity should be more than the amount of calories you are consuming. That's the major formula for being in a balanced diet. Start consuming a glass of hot water every morning on an empty stomach. Let me know the result after 15 days. I'm sure you will lose the weight.
 
Hi! I have the same problem with yours. I have been going to the gym 6 days a week and eat no fry food, sodas, sweets or unhealthy stuff for almost 2 weeks and no developments yet. When i just did the diet, I lose 5 kilos with exercise and diet, not even a pound is gone.
 
Exercise doesn't really help with weight loss in my opinion. For me I learned to eat better. The only changes I had to make to my diet was to eat a salad for lunch each day rather than fast food burger and fries. I also only drink water now. For dinner I eat whatever I want, I also learned to find desserts that are low in calories but I can still eat a lot of. (No sugar low-fat Ice cream and veggie sticks mostly)

The problem with exercise is that people tend to over eat after working so hard. If you don't eat the right foods while exercising you'll just have a lot of muscle under a layer of fat. After losing 25 lbs dieting. I started working out, and since I had already learned discipline in my diet it was easier to eat the right sort of stuff when I began exercising. I started with very light work outs at first... 15 minutes of weight lifting a day, running for 5-8 minutes a few days a week. Give your body time to adjust, don't shock it...
 
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