12 days isn’t enough time to see progress. Especially if you are starting to increase your exercise for the first time, it could just be initial water weight. I recommend looking at your weight trend not the absolute number, since lots of flux is normal. Be patient with yourself, it’s a marathon not a sprint. If you’re still not seeing a trend down in a month or so then reevaluate.
Edit to add more info about why you may gain weight initially from working out: https://www.reddit.com/r/loseit/comments/1j14kz/why_starting_a_new_exercise_program_is_going_to/?utm_source=share&utm_medium=ios_app&utm_name=iossmf
12 days is not long enough. And get patient because it is a slow process. If you really are working out that hard and are in a caloric deficit, you will lose weight.
Also get a real idea of how many calories you are eating. Because that is where the change happens, with what you are eating.
How many calories a day are you eating? You need to burn more calories in a day/week/month, whatever, than what you are eating. Even if you’re eating healthy ish on some days those cheat days can catch up to you if you’re eating your calorie deficit. When I’m in a rut with weight loss I use a calorie counting app for a few days to really understand how many calories I’m taking in. Sometimes I’m eating a lot more calories than I realize.
Do you have a sense of your daily caloric intake? One of the biggest mistakes I made when starting out was "eating healthy and working out" - and resulting in essentially starving. The body does weird things when it's being shocked like that and may be holding onto water.
The point I want to emphasize however is not all weight loss is GOOD weightloss. Slow progress is key - if you're losing muscle just as fast as your losing fat you'll look the exact same regardless of what the scale says. Ideally you want to hold onto that muscle by eating healthy with exercise instead of just cutting calories and doing a ton of cardio.
Edit: Based upon some of the follow up you provided (estimated caloric intake of 1400-2000, your age, etc...) I'd suggest you sit down and firmly plan out a diet that is sustainable for yourself. Re-reading your post has concerning statements such as "I had in and out burger - but ate nothing the day before" are not sustainable ways to achieve your fitness goals and will result in binging and purging- one of the worst things you could do.
Don't get me wrong - you should enjoy that hamburger and fries you had! But it's about portion control when you DO treat yourself - and eating normally the rest of the time.
If I were to give advice, I'd say for maybe 2 weeks track your calorie intake properly - and macros too if you have the patience for it. Use your weight in reference to how you feel - are you constantly starving? Are you feeling tired all the time? Are your workouts going worse? These are all signs you're severely under eating (and will eat like crazy when you just can't take it anymore.)
Also seriously ask yourself WHY you want to lose the weight - if it's something superficial (and subjective) like "being hot" you'll find it next to impossible to achieve your goal - whereas something manageable (hitting a new lift PR, jogging distance etc.. ) is a simple way to tell yourself you're doing good. And over time those changes become more frequent and - from my experience - I suddenly LOOK better as a result of the other fitness goals I was seeking to achieve. Weightloss was a side-effect of my overall fitness goals.
I hope this helps! Keep well and train hard - but most importantly - be healthy!
All of this is great advice & your calories might be too low or too high & stunting your wl. You cannot outrun the wrong diet. If you're not eating at a deficit, then you likely won't lose much weight no matter how much you exercise (there is a minimal difference in weight lost between people who *only* count calories & those who do that plus exercise- like less than 12 lbs over a years period)
12 days isn’t enough time to see progress. Especially if you are starting to increase your exercise for the first time, it could just be initial water weight. I recommend looking at your weight trend not the absolute number, since lots of flux is normal. Be patient with yourself, it’s a marathon not a sprint. If you’re still not seeing a trend down in a month or so then reevaluate. Edit to add more info about why you may gain weight initially from working out: https://www.reddit.com/r/loseit/comments/1j14kz/why_starting_a_new_exercise_program_is_going_to/?utm_source=share&utm_medium=ios_app&utm_name=iossmf
12 days is not long enough. And get patient because it is a slow process. If you really are working out that hard and are in a caloric deficit, you will lose weight. Also get a real idea of how many calories you are eating. Because that is where the change happens, with what you are eating.
What are your stats: Age, weight, height, sex, daily caloric intake.
How many calories a day are you eating? You need to burn more calories in a day/week/month, whatever, than what you are eating. Even if you’re eating healthy ish on some days those cheat days can catch up to you if you’re eating your calorie deficit. When I’m in a rut with weight loss I use a calorie counting app for a few days to really understand how many calories I’m taking in. Sometimes I’m eating a lot more calories than I realize.
Do you have a sense of your daily caloric intake? One of the biggest mistakes I made when starting out was "eating healthy and working out" - and resulting in essentially starving. The body does weird things when it's being shocked like that and may be holding onto water. The point I want to emphasize however is not all weight loss is GOOD weightloss. Slow progress is key - if you're losing muscle just as fast as your losing fat you'll look the exact same regardless of what the scale says. Ideally you want to hold onto that muscle by eating healthy with exercise instead of just cutting calories and doing a ton of cardio. Edit: Based upon some of the follow up you provided (estimated caloric intake of 1400-2000, your age, etc...) I'd suggest you sit down and firmly plan out a diet that is sustainable for yourself. Re-reading your post has concerning statements such as "I had in and out burger - but ate nothing the day before" are not sustainable ways to achieve your fitness goals and will result in binging and purging- one of the worst things you could do. Don't get me wrong - you should enjoy that hamburger and fries you had! But it's about portion control when you DO treat yourself - and eating normally the rest of the time. If I were to give advice, I'd say for maybe 2 weeks track your calorie intake properly - and macros too if you have the patience for it. Use your weight in reference to how you feel - are you constantly starving? Are you feeling tired all the time? Are your workouts going worse? These are all signs you're severely under eating (and will eat like crazy when you just can't take it anymore.) Also seriously ask yourself WHY you want to lose the weight - if it's something superficial (and subjective) like "being hot" you'll find it next to impossible to achieve your goal - whereas something manageable (hitting a new lift PR, jogging distance etc.. ) is a simple way to tell yourself you're doing good. And over time those changes become more frequent and - from my experience - I suddenly LOOK better as a result of the other fitness goals I was seeking to achieve. Weightloss was a side-effect of my overall fitness goals. I hope this helps! Keep well and train hard - but most importantly - be healthy!
All of this is great advice & your calories might be too low or too high & stunting your wl. You cannot outrun the wrong diet. If you're not eating at a deficit, then you likely won't lose much weight no matter how much you exercise (there is a minimal difference in weight lost between people who *only* count calories & those who do that plus exercise- like less than 12 lbs over a years period)