weight stuck despite dieting

dear

can any one help...from the past 9 days ive been dieting with 1000-1200cal/day and walking 3 km for 5days/week....but havent lost any weight.still standing at 69kg...quite depressed and think like quitting but cant see myself obese.....i think ive hit the plateau....any solutions how to break it....

thanks

You are not obese! You are just a bit overweight. Your caloric intake is OK. I don't know how much weight you already lost before this new approach so that you could hit a plateau. If you did than you could do the zig-zag diet. It just means that you should eat different amount of calories everyday like monday 1400, tuesday 1000, wednesday 1250, etc. You can find a zig-zag calculator on google. This will speed up your metabolism. I think walking 5 days a week for 45mins is not enough for losing weight for you since you are not obese. You should continue walking and add some swimming/jogging/riding a bicycle/lifting weights etc.
If you just started a diet 9 days earlier than you should just have more patience. Continue your diet, exercise more and the results will come. Good luck

Maybe you're not eating enough? Also, nine days isn't a lot of time. Give your body more time to adjust to your new lifestyle

Make sure you weigh and measure everything - at least initially so that you are sure of your portions. Watch out for too much rice - the calories add up and don't really fill you up. Eat lots of veggies, drink plenty of water and just be patient. If you add exercise, it will speed things up a little.

instead of looking just at the weight, I think it helps to monitor the fat percentage, that is way more important and it is likely to go down more consistently than weight which is affected by a number of other factors besides fat. Your calorie intake seems to be too low if it is correctly logged.
Last tip do not weigh too frequently and start obsessing about the daily fluctuations, just fix a reasonable interval to weigh in such as once every 2-3 weeks and then just focus on increasing your activity level and eating well and not too little. The results will arrive.

p- how do you suggest to monitor fat %? And that's great advice about not being concerned with weight fluctuations. I record my weight every AM, and see huge swings, sometimes 5-6 pounds! But "ain't no thang"

I'M STUCK TOO

well there are quite a few ways. The easiest ones are BIA scales that measure fat via a small electric charge that goes through the body. They are not super accurate, but if you measure at similar time of the day and in similar conditions (ie not after exercising or showering) they can be useful to see a trend and a change. Alternatively there are calipers but you need somebody to help who knows how to take the measures, they are quite accurate if properly used, you can try at your gym if you use one.
Then there are the gold standards that require special tools and are quite expensive so it is not advisable to use them too often but it might be good to test once as a benchmark.
I am booking a test for next week mainly to test the accuracy of my Omron scale with BIA

Take your measurements: bust, waist, widest part of tummy, hips, thighs and arms. I've experienced periods where the scaled hasn't moved but my measurements were shrinking.

I try to remember it's about how I feel and how my clothes look on... not about a the number on the scale.

Also, you really really really should do some strength training exercise!

quit weighing, period. Go about your life, have fun, and in a few weeks of being busy, you'll notice clothes are looser.

thanks you all soo much for the advices....i really need to focus on zigzag pattern and add up m ore exercise but i work 10 hours in hoapital and whole day i ve to stand then as traffic is worse in dubai it takes 1 hour to reach home and totally exhausted by it....but still going for walk and running ....will try to add up some exercise but honestly i cant as i dont have any day left behind to spend time with my 9 month old .....best of luck to u all and me....)

It’s only been 9 days! You are NOT obese. It might help you to lose a few pounds, but you are not obese. Stop beating yourself up about this. If you’re looking for weight loss solutions that will help then you should know that it’s important for you to a) eat foods low is carbs (such as whole grains, fresh fruits and vegetables) and b) eat foods rich in proteins, minerals and vitamins. Your meals should ideally include lean meats, chicken (poultry), seafood, tofu, dairy, soy along with non-starchy vegetables such as artichoke, asparagus, aubergine, beetroot, broccoli, Brussel sprouts, cabbage, carrot, cauliflower, celery, chicory, courgette, cucumber, fennel, French beans, kohlrabi, lamb's lettuce, leek, lettuce, mushrooms, onion, palm hearts, peppers, pumpkin, radish, rhubarb, soya bean sprouts, spinach and tomato. Keep up your exercise and you should be able to lose the weight in no time.