I'm at the end of my third week of a calorie counting plan and I haven't lost any weight. My clothes don't feel any loser either.

I typically eat very similar things every day, so I will list what I eat and maybe someone can offer some advice since I'm stumped

Breakfast-
Cereal and almond milk totaling 200 cals. (Weighed)

Lunch-
Steamed head of broccoli-100 cals
Vegetarian lasagne - 300 cals

Snacks-
Greek yoghurt - 150 cals
Banana- 100 cals
Pineapple- 120 cals

Snacks if running that day-
Lucozade sport lite- 50 cals
Random snack like tbsp of PB/few pieces of choccy - 100 cals

Dinner-
Steamed head of broccoli- 100 cals
Cheese/broccoli/potato bake -250 cals

And I also only really drink water!

I then also run/jog 3 miles about 4 (Sometimes a bit more) times a week. I've been doing this for 3 weeks now and there doesn't appear to be any change. I realise I'm not very big but I definitely have plenty of spare weight to lose. I feel like I'm doing everything right, but I struggle with any weight loss so much nowadays (Actually losing it, not sticking to my plan)

I feel really good on this plan but I'm getting quite disappointed with results.

Double-check your daily calorie intake and burn to make sure you're actually at a deficit. If you are, it's just extra water weight that will flush out in time. Congratulate yourself on diligently sticking with the plan.

Definitely double check calories. But if that's accurate, just give it time. If you are in a deficit you WILL lose weight (unless there's a medical issue of some kind). Have you considered weight training? Since you don't really have much extra weight, that will certainly help with your physique!

As a side note, not necessarily having anything to do with your weight loss...how much protein per day are you getting? Just from a glance it looks very low. I'm guessing you are a vegetarian, but is there any way to get in more protein?

My last 20 pounds were very hard to lose. I'm like you, I stayed on plan every single day. Worked out moderately every single day. And sometimes the weight wouldn't move for a month. But, it eventually did. The last 3 months I was only losing 2-3 pounds a month. But, I started running a lot more and toning, so I know I'm building up muscle in these last few months. I was only eating about 1200 calories a day and lots of protein. I'm not telling you to drop your calories that low though. I'm 42 and been calorie counting for 2 years to lose the weight...I had to drop my calories. Oh I started weight lifting and that helped. I got some dumbells...ten pounders and 20 pounders. And I started running at a steep incline in 2 minute spurts, jog 1 minute then 2 minute run.

Yup my portions and calories are definitely accurate, i weigh the necessaries like cereal which is easy to pour too much of, and most of the rest is labeled/portioned.

Yeah I am, for the main meals listed I should be getting about 45g of protein. Some days I eat slightly more protein filled foods like beans and cheese etc. I don't think that's terribly low? but I'm not a protein expert

The only reason I don't feel tempted to give up is that then I really won't lose weight, and will probably carry on gaining. But I really want to see a loss! I thought that when you initially start a diet you're supposed to drop some initial weight quite quickly, at least I always have done before.

The reason I can happily stick to running is because I love it, I see the difference weight lifting makes on peoples bodies and wish I didn't find it so totally boring.

I'm pretty confident that you will start seeing losses if you keep doing what you're doing. Keep us posted!

F.