About 1 pound per week is about right, maybe a little low. I lost 44 pounds over about one year. You don’t provide enough information so Im going to assume that your TDEE is about 2300 cal per day. I’ll also assume youre being 100% accurate when you say you eat 1300 cal and then do two days of 500 cal. So over the week you are at a deficit of 6600 cal. There are 9.3 cal per gram of fat. So 6600 divide 9.3 = 710 grams. You will lose 710 grams of fat per week. Or about 1.6 pounds of fat. There is no magic involved and the diet industry has a lot to answer for!! Do this magical diet and lose 5 pounds per day blah blah blah. Such claims defy the laws of physics.

Ok having said that, perhaps a pound per week is a little on the low side but its about right. If you look at what I lost over the course of 52 weeks it was on average only 0.7 pounds per week!! There may be a couple of reasons why your losing a little on the low side of what youre expecting to lose. You are either being optimistic or not accurate enough about how many calories you’re actually eating. Are you taking into account alcohol (7 cal per gram)? Do you drink sugary drinks? Do you have the odd snack and not take that into account?

Don’t treat all calories as equal. Your insulin may spike through the roof with sugar and simple carbs, which means every time you eat sugary foods the liver is going as hard as it can to store the food as glycogen and once that’s topped up it gets stored as fat.

Avoid SUGAR at all costs. Avoid simple carbs like bread, rice, pasta, potatoes, dried fruits on your fast days!! Be honest with yourself, only you know what you are eating. Do a very thorough audit of what you eat. Look carefully at anything that comes in a processed packet. How much sugar does it contain? Lots of people think they are eating healthy because they eat muesli or health cereals. Read the packet, you will be stunned to know that some of these “healthy cereals” (big joke) contain up to 35% sugar!!!! Look at every single piece of food that you have that comes out of a packet. How much sugar does it contain? More than 5-6% ditch it.

Good luck with it. Your losing weight and your losing more than I did each week!!

Don’t give up! Your swimming exercise is helping to tone & build muscle & this will add some weight but have you looking & feeling good too. You don’t mention other measurements. I have found that centimetres lost from waist & hips is far more impressive than the amount of weight I’ve actually lost. So get the tape measure out once a week too – you’ll see results!!!

Hi Bronx I am going into week 4 and like you not noticing much difference as of yet 🙂