One pound of fat is equivalent to 3500 calories, therefore to lose 1lb you have to eat this amount of calories less than your body requires.  So if you eat 500 calories less than you need a day over the space of a week you should in theory lose 1lb. 

As your deficit is 500-700 and you are exercising you should realistically be looking to lose 1-2 lbs a week.  Even taking water retention into account I would think that you should have seen some movement in 11days.

How many calories are you consuming on daily basis?

I have been consuming between 1200 - 1700 calories per day over the past week and a half, my daily burn is usually around the 1900 - 2400, I try to burn more on the days that I eat more. I am pretty tall at 6ft, and my weight is constant at 70kg, I don't want to loose a lot, I just don't want bits hanging over my jeans!! I previously tried a low carb diet, but have been stuck at this weight for a while. Thanks for the advise.

How is your calorie intake distributed? From what I have read it is generally considered better to have a good breakfast, a medium lunch and a light dinner.

It does take time for your metabolism to react to a change in diet/excercise so don't panic. Stick to it and you will get there!

I guess I am the other way around, light breakfast, med/light lunch, and then a heavier dinner with the family! I have read on some forums the if our calorie intake is low, then we should raise it, but somehow it doesn't seem right to eat more to loose weight!!

When did you try the low carb diet? If it's a recent thing maybe it could've modified your metabolism and that's why now your body is hesitant to burn fat [EDITED] as in yet?

It's apparently true, however, that, ironically, if you eat TOO LITTLE you don't lose weight. It's because our body is a complicated mechanism that has survived like for thousands of years in all kinds of conditions, so when it notices what it defines "famine" it tries to use less energy so it doesn't lose weight. So keep your calorie deficit constant but not too big. Consider also the calories you burn with excercise when you count the deficit. I say calculate how much you burn just by existing and add your activities and subtract a reasonable deficit [read about it to decide] and go for that.

Also I've read that the body can only burn so much fat in a day, if it still needs energy it goes for the muscles.

I know it's maybe too bold a statement, could be saying nonsense, but I just thought I'd mention...

Anyway keep going... More numerous meals do help activate the metabolism I think, so maybe eat some fruit and veggies and low fat yogurt if you eat dairy as snack (there are whole threads on healthy snacking), you can put some bits of fruit and vegetables in a plastic container and take them along, or bring a whole apple or something which is rather practical. Some say small breakfast and big dinner is not a good idea but not everyone agrees. I too am still working on a good breakfast formula. Today I did a smoothie with different fruits and 5 hazelnuts (counted, nuts are wonderful but caloric) and a teaspoon of flaxseed (super healthy I hear) etc. Nice. Maybe should've added some apple also and cinnamon, will try that. You can experiment.

I wish you luck, patience and courage! I reckon it's the last 5 kg that are the most difficult to lose, what matters is that you are improving your habits and the relationship with your body and doing a great thing in a long run that's going to reflect on your weight as well inevitably.

Remember - the human body is a very complicated .. system. It's difficult enough to learn to use a computer or a car, go figure to "handle" your own body. There are so many variables involved - all sorts of chemicals in all sorts of processes - so just listen to your body and learn to fine tune it day by day, and you'll figure out what works for you.

I don't mean to sound all-knowing, far from it, I too have similar doubts and difficulties, this was just a summary of advice and information I've been gathering these days and thought to share. Hope it's not totally useless :D

Cheers, have a nice day and enjoy your healthy lifestyle!

[EDIT: ps: maybe some of it is that you are putting on muscles while losing fat :D]

Original Post by hon:

I guess I am the other way around, light breakfast, med/light lunch, and then a heavier dinner with the family! I have read on some forums the if our calorie intake is low, then we should raise it, but somehow it doesn't seem right to eat more to loose weight!!

 im the same way. i can barely eat anything for breakfast & then i do all my workouts around 8pm and have a big dinner. it worked for me but everyone is different.

when did you stop the low carb diet? when you change from low carb to a regular balanced diet your body has to correct the way it finds fuel.

also, you may be gaining muscle, and remember that your muscles hold water after a workout to replenish themselves.

how much water do you drink a day?

Wow, thanks for all the advise guys. I started the low carb diet about 2yrs ago, and then when I stopped 6-8mths later, I had gotten into the habit of just not eating rice with my meals or the tiniest helping of potato, the only thing that I really went back to is eating bread again (sandwich etc), so even now my carb intake is quite low compared to most. I know that I don't drink enough water, may be two tall glasses a day (I guess the cups of tea doesn't count).

The one thing I am trying to do is build up a bit of muscle to try and burn more efficiently (and look more like a yummy mum!) How does topping up on water help me? I shall definitely try and keep my calorie intake above 1200 as a basic and top up for the exercise and see how that goes.

It is hard to cut out the evening meal though as that is the only time that the whole family get to eat together, I shall just try and have smaller portions then and larger ones at lunch time.

Also remember if nothing else, if you are exercising more, you are probably gaining muscle weight. That's good weight, it will help you speed up your metabolism.

Spending quality time with your family is definitely important. A family who eats together is a wonderful thing. :)

Now that you mention it, by the way, if you want to keep the portions smaller you may try eating a salad or raw vegetables in general (the watery ones - salads, cucumbers, celery, fennel, etc.) before dinner - it fills you up so you can enjoy slowly and with gusto the rest of the food, and it also prepares your body for the rest of the meal. One fennel can be washed and sliced pretty quickly, and it can be pretty filling, just for example. [edit:] A single carrot is not so bad either - pretty simple to prepare. [] Another interesting idea I read somewhere is the suggestion to put the fork down between bites - so you're not grabbing the next mouthful while still chewing on the last one. And chew enough, that's eat slowly :D

Hope this helps. Have a nice day.:)

I think 11 days is too soon to see any changes, especially since you have soooo little to lose. Keep it up, you may only lose 1-2 lbs a month. BUT, thats just because you have little left to go.

IMO, I dont think it matters how you eat your calories, it all adds up at the end of the day, right?!?!

I eat a small B, Medium lunch and large dinner. With 2 snacks in between. It works great.

You do what works for you, sure you could try everyones advice but do what makes you feel good.

Give it a little longer and the scales will start moving!!

PS, remember to track measurements too since your lifting weights.  

I would say that a calorie is a calorie is a calorie no matter what kind (carb, etc.) or when you eat it.  First off, get a scale and start weighing your food.  Make sure that the "portion" you're eating is really a portion. 

Secondly, bites, licks, tastes, nibbles, and other people's food count.  If it goes in your mouth, you *must* log it. 

Watch your salt intake. 

If you log religiously and weigh properly, and you're still not loosing you should see your doctor.  There may be something else going on there.