I should have lost SOME weight

[TinyBuddhettes]

I have a demanding job in a school, so this summer, I decided to make use of the break to focus on improving my fitness.

I'm 54 years old and currently on hormone replacement therapy (HRT), using Evorel patches, Utrogestan, vaginal estradiol, and testosterone.

I've significantly increased my physical activity levels. Previously, I spent most of my time sitting down, but now I engage in brisk walking twice a day for 1.5 hours each time. My pace is quite fast and challenging for others to keep up with and a work up a sweat.

Twice a week, I either follow the "couch to 5k" program or do a weights video.

While I recognise that there's room for further improvement, this increase in activity is substantial compared to my previous routine.

Regarding my diet, I've been quite conscious of my choices. Although I haven't been actively counting calories, I've consistently started my days with eggs and supplemented my intake with protein shakes. I've also intentionally avoided foods like pasta, bread, and rice. I don't drink alcohol, ever. I do eat some sweets, but not daily.

However, despite these efforts, it's evident that I've gained weight. While I would have been frustrated by a lack of weight loss, the fact that I've gained weight is causing me to feel quite disheartened. I haven't used a scale to measure this; I'm gauging it based on how my clothes fit. I've noticed that my work trousers are tighter, particularly around my stomach area.

This situation is deeply distressing for me. I'm left wondering if it's possible that the testosterone from my HRT regimen might be contributing to these changes in my body. I'd welcome any thoughts.

unless you track calories you can't be sure how much you're eating and protein shakes can be full of sugar and calories. Couch to 5k or a weights video twice a week is only going to burn maybe 200 calories a session so that's not going to have any impact on your weight (you need around a 3500 calorie deficit to burn 1lb of fat).

Why did you decide to include protein shakes in your diet?

I would do a food diary then analyse exactly what you're eating and how many calories are in it. I'm older than you, work out 6 times a week, and recently lost about 6 kilos (unintentionally but my husband went to slimmers world for 6 weeks and changed what he cooks) just by cutting out crisps and mainly eating fish, rice and veg (I don't eat meat).

I've always worked out a lot so it was purely what I was eating that had caused me to put on weight with age - I went from a size 8 to a size 12 thanks to menopause and am now back at size 10.

I don't think protein shakes will be helping you lose any weight...

Protein shakes are very calorific. They're supposed to supplement a very active weight lifting gym lifestyle for people who are looking to grow muscle.

You need to track calories. I'm overweight with a BMI of 29 and I've only recently started losing weight through calorie counting. It's surprising how many calories you actually consume without realising.

Rather than protein shakes try Slim fast. I've been having it for breakfast and lunch, then a proper meal for dinner and I've steadily lost a pound a week over the last 5 weeks. It's not sustainable long term but I really needed to lose weight as I was only a couple of pounds away from obesity and it's working for that.

I eat pasta and rice by the way and I'm still losing weight by counting calories, I'm having rice tonight.

Lots of people use protein shakes to gain weight/muscle, not lose it.

OP I'm older than you, and counting calories is very necessary at our age.
I eat rice and potatoes, and as long as I include them in my daily total, I lose weight.
Have you tried intermittent fasting?
I would ditch the protein shakes too.

You don't need protein shakes. The only people I know who have them are people trying to build muscle or aren't eating correctly. You can get enough protein from food (chicken, greek yoghurt) without supplements like shakes.

Also my PT said switch my sandwich at lunchtime to rice with veg. I roast veg with a bit of olive oil and have it with chicken for dinner, I sometimes put some new potatoes in the tray too. I could then have it with rice for lunch the next day.

I have the dreaded peri-meno belly and no amount of gym sessions or bike rides is shifting it but my waist is coming back. So I may not be losing weight but I'm doing something.

Sympathise OP x

You don't need protein shakes.

This. Also, tracking/reducing calories is much more effective than upping exercise.

Track your calories for a few days- say 3-5 days to start with. Don't restrict, just eat normally and work out what the calorific content of each meal is. You may be surprised, and making 'healthier' choices aren't always less calories than previous. E.g. I have a salad every day for lunch which is far more calories than the cheese toastie I used to eat.

You can share your average food intake for a day here, and we can try to work out what your intake is.

Weight loss is 90% what you put in your mouth. Low carb is great but you still need to be in a calorie deficit.

Exercise is good obviously for health, heart, toning up etc but often won't burn off as many calories as you think.

Thank you everyone that's taken the time to reply.
From reading around the subject, I was under the impression that upping protein would help me stay satiated. I don't take meal replacement shakes, by the way. It's the Bulk whey protein shakes.
I am very short, so it is possible that I need way less calories than I think to be on calorie deficit. Possibly just 800. I just find the attached hunger and lightheadedness that comes with it extremely difficult to withstand.
A bad habit I have is to snack on almonds, and it's possible that I might consume an extra 300 or 400 calories just on that.
I really need a reality check, don't I?

Unless you are trying to build muscle I would ditch the proteins shakes.

800 would be very low and not sustainable.

You need to track all of the calories you're consuming (including all the almonds :-)) and start from there.

Finding what works for you is quite a personal thing. If find 3 scrambled eggs for breakfast is a perfect start for me, but I know other people who need something carb based in the morning to keep staying full.

There is no one size fits all answer, but knowing how many calories you're consuming is the best place to start.

Use the myfitnesspal app to track your calories OP, it's so easy to use and if you have a fitness tracker watch you can link it to add in your exercise too. I've used it to help with weight loss and find it really helpful.

Yes, nuts are really high in calories and fat.

Protein is good for weight loss but not in the form of protein shakes, they're designed for bulking up.

I'd recommend My Fitness Pal. You can put your exact measurements into it and your target weight, it will then calculate how many calories you need per day, and you can track your foods on there. I've tried losing weight for the past 3 years on my own with no luck, I've only started to lose weight since I started tracking my calories.

You really need to get the kitchen scales out and start tracking calories then! You can't guess if you're in a calorie deficit because "nibbling on almonds" etc is all going to add to your intake. And definitely ditch the protein shakes and use those calories on proper food.

You are eating too many calories. Plain and simple. I know it’s hard, I am short and have the same problem. If I follow a Weighwatchers diet I put on weight.

I was shocked when I realised that one Brazil nut was 20 calories- it’s so easy to overeat!

Track calories
Take measurements and progress photos
eat a balanced diet with plenty of protein fibre water

If you stick to a reasonable (not crazy like 800) calorie target which gives you a deficit you will lose weight and/or inches

The exercise you are doing will have almost no impact on your weight. Weightloss is 80% diet.
Lose the protein shakes, they are calories you do not need.

Try fasting, it works wonders for me (tons of other health benenfits) and the only thing that seems to help people lose weight when they struggle to know how to eat healthily.

Perhaps you’ve lost fat but gained muscle and retained water? Either that or you’re eating more calories than you think you are.

%2CMD

There are apps that make it really easy to track both your calories in and calories out from activity. Try Loseit! (my fav) or MyFitnessPal.

You cannot outrun your fork.