Firstly I’m not a SW expert - I followed SW for around 3-4 months but did this alone and wasn’t a member, but I did do a lot of research and also read a lot of the diaries on here.
For some people a 4lb loss in 7 weeks is good. all lose weight differently, but if you feel that’s not typical for you I’d suggest the following:
- are you drinking enough water. I used to track mine every day as I thought I was drinking enough but nearly always underestimated
- are you filling your plate with speed foods first and making sure they are at least a third of your plate.
- be careful with ‘free’ foods. It is easy to have too much. This was my main reason for switching to calorie counting. In the early days of lockdown I was struggling to get groceries and found it hard to have a third of my plate as speed. It made me re-evaluate the ‘free’ protein and carbohydrates I was having so I started calorie counting at the same time. It really helped me re-educate myself on portion sizes. I’m not suggesting you do that, but it is very easy to have too much free food. Many people get caught out because you don’t need to weigh free foods and think they can eat unlimited amounts, but the principles of optimising are to have one third speed and put that on your plate first - that helps control quantities of free food. And also eat until you feel full and no more. That’s harder than it sounds as you may need to relearn / retrain your body on feeling full.
- write everything down. I bought myself a cheap planner from EBay and recorded absolutely everything and I was totally honest. I found that really helped me. If you do this for a couple of weeks and still feel you’re not losing much you can then show your food diary to your SW consultant for her advice.
- be really honest with your syns. It’s easy to forget to count 1/2 a syn for mayo, 1/2 for a yogurt, but they do all add up. Surprisingly quickly at times.
- you could try a few SP days to give yourself a bit of a boost.
I’m sure there’s nothing you don’t already know in what I’ve said, but I hope it will help you to rethink.
Good luck and let us know how you get on.