Why can't I lose weight? Please help

[whoisthatpersoninthemirror]

I am 36. I was always naturally very slim, until I had my last child. After pregnancy I gained weight, I hadn't been able to eat well during pregnancy so not a lot of weight was gained.

But now 2 years later I can't lose it. I'm 22 pounds overweight.

I am calorie counting, writing everything down in an app, not eating sweets or chocolate, walking 10,000 steps a day, doing HIIT or strength training twice a week.

My weight isn't budging. I've been to the doctor and had bloods tests done, everything is fine apparently.

I don't recognise myself anymore and I'm tired of having to having to buy bigger clothes and feel like I'm hiding myself.

Please tell me what I'm doing wrong.

I'm 5'1 like you and I lost 3kg in 6 weeks averaging 1700 calories a day give or take depending on how many chips I ate at work. I logged everything else and estimated that I ate half a portion of chips a week so added on 250 calories to the weeks total.

I don't skip meals, I have 2-3 a day, snacks, carbs, alcohol, sugar etc. A typical work day for me is poached egg on brown toast with avacado and tomato, 2 cups of coffee.

Snack at work would be popcorn and a banana.

Dinner could be something like chicken pasta and maybe before bed I would have an ovaltine.

I exercise usually 5 days a week, this is 3 days of progressive heavy lifting and 2 days of body pump. I average 15,000 steps a day which comes from work and general walking.

On the 4th of September I weighed 60.8kg with an estimated fat percentage of 34.9%. The following week it went down to 59.8kg, same percent fat then I gradually decreased in both areas over the next few weeks. On the 7th October I weighed 57kg with a fat percentage of 21.2. My average daily calories were 1722, as I said not 100% accurate chip depending but not a million miles away.

I was aiming for 1300 every day but because of the chips and a couple of meals out here and there it all added up. I'm now aiming for 1700 calories a day, 125g of protein, keeping my exercise levels as they are and will log for another 6 weeks then reassess.

Pressed send too soon

Are you definitely logging everything and as accurately as you can?

Try Stronglifts, it's basically 5 exercises designed to work your entire body. You aim to complete 5 sets of 5 and then the next time you do the exercise you increase by X amount. If you can't complete 5 sets of 5 you try again next time, if you fail 3 times in a row you have to drop down and start again.

I started with the 20kg Olympic barbell for squats, the 12.5kg for everything else. It's not perfect but it's great to get started. Back when I started I hired a PT to show me the ropes and 2 years later I need another one off session just to double check my form because I don't think it's 100%. Gym instructors will show you how to do stuff without paying but I wanted a more one to one proper coaching session. There are tons of videos available too.

I love weightlifting, I like being able to lift heavier and heavier.

Wow this has been so interesting!

I absolutely include my cappuccinos in my calories. I sleep very average. I do get woken up to toddlers wanting to sleep with me.

What I have taken away from this is I should try to:

Fast in the morning. I used to but I love coffee and hate black coffee. I will do it though.
Increase strength training
Look at the mix of carb/protein I eat. I have found protein confusing as it seems to often increase my calories quite a bit. More fish?

I save alcohol for the weekend and I don't go overboard with sweets either. If I start it will lead into the week.

I find the exercising part the most difficult as I have little people who want to join in. If I'm on the mat, they want to be on the mat. If I'm trying to lie on the mat, they also want to lie on the mat.

On a positive note, this is the most responses I've ever had to a thread I've started 😆

I was but I'm off it now. I was hoping it would help but it did nothing. That's not true, I'm way less tired!

Mate, very gently, you are very very slim. You could absolutely afford to eat more and gain a little without it having a negative effect.

Please don’t drink your calories! And cut out sugar and refined carbs completely. The thing that worked for me fantastically is swapping lunch with an oat and frozen fruit milk smoothie every day. Makes me feel better too.

I absolutely agree with the 1400 ish calories and exercise everyday mantra. I’m the same I’m always vigilant, never overeat or drink more than an occasional glass, walk everyday. Eat healthily, lift weights, go to bed early. I’m 5 foot 4.75 inches and weigh 54 kg and I’ve been ‘at it’ for twelve months. Despite the work and discipline, however, I do feel very, very well.

We sound very similar. I was on Setraline years ago and yes I did put on weight. Not a huge amount but I did notice it. I think some people do notice weight gain on it. But like you said, you need it.

Maybe relax a bit? You're never going to have a tiny teenagers body anymore. Are you sure you're overweight or are you just over your happy weight?

I only loose weight on 1500 calls plus an hour gym a day. It fucking sucks.

You are consuming too many calories and of the wrong foods. Stick to a firm diet of:

Full fat Greek yogurt with blueberries and flaxseeds for breakfast.
High protein salad for lunch such as chicken and broccoli, goats cheese, feta beetroot, boiled egg etc
Buy some Keto snack bars online and have one in the afternoon
Dinner - meats and veg, stir fry, Quorn bolognaise with spiralled courgette, etc

Maintain the excercise but you might need to slow it down for first few weeks.

You'll put your body into Ketosis meaning you're body will start burning stored fats. The first week is tough as you cut out hidden sugars and carbs but after that it's fine. And allow yourself a weekly reward.

I've lost 10 pounds in 5 weeks doing this and am aiming another 10. I'm 5.3 and 10.7. Some days I'll try to fast a bit more as the proteins keep you feeling full. And cutting out the carbs very quickly reduces bloating and excess water.

OP we sound similar height, weight and situation. I’m down to 9st 10lb and it has taken over a year on MyFitnessPal.

I do 1200 per day when losing, and give myself more when exercise adjusts the calories. I Try not to eat too much sugar (my downfall) but otherwise I don’t restrict and eat however I feel. A typical-ish day would be:

Breakfast (10am) - 150-200 cals - Weetabix, yoghurt and fruit, cereal bar

Lunch (1pm) - 300 cals - cheese salad roll, soup and bread, salad in summer

Tea (5.30pm) 600 cals - veggie chilli with rice (bulk out rice with grated cauli, fish and veg, pizza and salad.

Snacks - 200ish - fruit, baked crisps, dark choc, adjusted depending on exercise cals!

Drinks - I only like water and juice so pretty easy for me not to use calories here, sorry!

I also average everything over a few weeks, so can happily have a takeaway every so often, or save a few glasses of wine for the weekend etc.

Hope this helps - good luck!

itwas I would not drink the juice as soooo high in sugar.

I'm much older than you, 50 and 5 3 and in Jan was 13.13.

I joined a strength gym and have lost 18lb since then, so now 12.09.

I don't count any food but dropped the ready meals and evening snacks.

We have 3 x hello fresh meals per week, and 1 takeaway.

I look like I've lot more than 18lb due to the toning etc.

Slow stready progress but easily maintainable due to not being on a diet but still getting the results I need.