Hi yes I haven’t lost any weight either. I know this is only my first week but I’ve actually put on weight…1 whole kilo.
It’s hard to stay motivated.

Hi Vikkirose!

BMR and TDEE are the amount of calories you should be consuming on normal and resting days, there is a tool that will calculate these for you, top of the page, under the “how?” section

good luck!!:-)

Keep going, but remember you can eat what you like, but not how much you like of anything, because some foods are very calorie dense.

I couldn’t understand how I was ever going to lose weight when I had no idea of what eating normally was…..because I was overweight.But I found that the experience of limiting calories on 2 days a week, had a big impact on my relationship with food. Over the weeks I became more mindful of what I was eating and how much. I became aware of when I was actually hungry and when i was full. I realized that I didn’t like the feeling of being full, so started to stop a little bit sooner.I also learned that I wasn’t going to fall into a sobbing heap when I was fasting. It all just takes time. They say that a habit takes 6 weeks to form. So why not try this for 6 weeks and see what happens?

You may not be losing weight on the scales, but shrinking nevertheless.One month my weight was static, but I lost 7 inches all over.There was someone on this forum who went down 3 dress sizes but initially the scales didn’t move!

Sorry to bore all of those that hear me say time and again, weigh yourself once a week only, measure your bust,waist,hips,thighs and upper arms then and try on your clothes. Sometimes when the scales seem to be broken and the tape measure also doesn’t move, it is clear from your clothes exactly where you are shrinking. I didn’t notice my back fat going, but I did when I tried on some rather unforgiving tops.

A realistic weight loss is just 1 lb a week. This is a new way of life and will take time.It is a marathon not a sprint.

For me a life without sticky toffee pudding is not one I want. I can still have it and I do, but I have less of other lovely things on other days to compensate.It does get easier, especially when you see the rewards of a skirt that is done up but slides down over your hips.

If you want to speed things up then increasing walking is a great way to build muscle and whittle down the waist. More muscle mass burns more calories even when you are sitting down.I have found that swimming is great for toning too.

Go to the menu at the top of the page and look under How?”
It explains the difference and how to calculate,

@vikkirose there is no need to go without your tea on fast days, just make sure you include any milk or sugar as part of your 500 calories. there is no proof that caffeine has an effect on weight loss, I drink loads of black coffee on all days and it hasn’t made any difference. As Annette says you may get a withdrawal headache if you stop. There is absolutely no need to ‘go without’ anything on 5:2 as long as you practise moderation.

As I said in my earlier post, go to the ‘how?’ link at the top of the page there is a BMR/TDEE calculator there and an explanation of why you need to know these.

It may help to track calories on both fast and non fast days so you can get to grips with portion sizes. It is all too easy to underestimate calories or ‘not count’ that sneaky chocolate biscuit.

Good luck

xx

You can not gain and lose weight at the same time. Or choose one or the other. You take a surplus, the other a deficit.
Do not worry both the abdominals now if you are trying to gain weight. Progressive overload with high volume (16 sets per body part) to put on muscle with a decent surplus. Once you reach the size you like, then “cut” to lose body fat and muscle show better. Known as a cycle of “more and cut.”

I started 126 pounds at 19 years, so I know exactly how you feel. I was able to put 30 pounds on my first year. But I did the above to do so.
http://weightlosssure.com/