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.

If it's deeply distressing you, buy some scales?

You might be surprised.

Protein shakes are a con. Most people, including athletes don't need excess protein. It's a marketing ploy and I bet they're to blame for your lack of weight loss.

If you eat a normal diet your protein will be fine. If you feel hungry between meals, a handful of nuts is a good option.

Track what you eat for a few days. I thought I was eating healthily but was eating tons of cheese and nuts which are extremely calorific. Likewise salad with oily dressing. It is a real eye opener. Then you are in a position to make informed choices.

How many protein shakes are you having a day and are you weighing them out properly? Each 30g portion of powder makes up a 120 calorie drink. Doesn't sound like much but have three a day and that's nearly 400 calories alone.

I only ever have the one.

Definitely do two weeks of measuring and logging all food.

You don't need any - they're just a marketing con.

120 calories a day is nearly 800 a week just on protein shakes. That's a fair whack when you think about it, especially if you're eating 400 calories worth of Almonds (a day?) as well.

I and 43 use Bulk. If you lift heavy weights there is nothing wrong with taking it...but you need to be lifting in progressive overload not just light weights and using it to top up protein. To increase protein there are much better sources like chicken, cottage cheese etc.

If you do take it I would ditch the whey protein and use whey isolate. There is an article on it here

https://www.bulk.com/uk/the-core/which-whey-to-gains-concentrate-vs-isolate/?gclid=Cj0KCQjw3JanBhCPARIsAJpXTx5jnmHVjVw_mMCxSgfOOlK95d6KpzxnEbzGlN0OIxdU-3JUEmJkY_oaApFwEALw_wcB

Isolate is lower in fat and carb. I personally felt bloated and gained weight on whey protein, I use pea isolate now.

Glucose Goddess has lots of info and tips around controlling blood sugar. I also learned a lot from Zoe Nutrition podcasts.

I've downloaded nutracheck. In fact I loke it so much I paid 25 quid for the year. I've linked it to my garmin watch and I track calories protein and carbs. I'm on 1200 calories a day. You will be amazed at the calories in food. Almonds you're snacking in, while healthy are really high in calories. I take two scoops of collagen protein powder which is around 70 calories but this comes out of my calorie allowance. 1st week I lost 4lb 2nd week I lost 2lb. Next weigh in is tomorrow. I've set up my account to lose 2lb a week. The 4lb I think was because I have quite a bit to lose. I track religiously now. I'm 44 with a meno belly too .
I go to the gym around 3x a week to do weights and warm up cardio. I do try to walk every lunch time too.even with this exercise I don't get back many calories and even if I did, I'd still stick to eating 1200.

I also don't have more than 30g of protein from shakes.

I have been using them as part of a reverse diet to build muscle and gain some weight (the weigh gain was too fast with the whey protein but more sustainable with the whey isolate) before going into a small calorie deficit for 10 weeks in order to shed fat and reveal toned muscle (called bulk and cut). I've tracked macros and calories solidly throughout. In 12 weeks I have gained about 7lbs, maybe 1.5lbs is water as I was my carbs were a little low before I started.

So it's quite an involved process using protein shakes.

Thank you this is genuinely very helpful.

I drink a fair bit of water, at least 1.5 litres a day, no alcohol, one strong white coffee a day, but I also drink a can of diet coke a day. Any thoughts on this?

Diet coke is better than full fat.

But it has artificial stuff in it that is shown to disrupt normal functioning of insulin. Cutting out or reducing ultra processed stuff is highly beneficial for weight management.

Diet Coke (and diet drinks in general) can lead to weight gain as they mess with your insulin - but that said, one can a day as part of an otherwise healthy diet really shouldn't be a problem.

It's thought that food and drink with artificial sweeteners can drive sweet cravings in some people. So I'd be cautious at least.

I found focusing on my gut health was helpful. It means eating more veg and less processed foods. Over about 18 months I have lost a stone and a half and have mostly eliminated ultra processed foods completely.

Lose the protein shakes and eat as close to mainly fruit and veg as possible.
I would just keep exercising and eating well and not overanalysing everything because the internet is a minefield.
It's very confusing.
I'd bet the HRT is causing the weight gain but MN is very pro HRT so you don't have to listen to that if you don't want to.

On the whole, I feel better on HRT than without, but I am going to try and ditch the testosterone.

Another recommendation for nutracheck. Much easier than my fitness pal. I'm on week 2 similar to PP.. surprised I've not been as hungry as expected on 1200 calories. Feel back in control. It's def the little bits that put calorie intake through the roof! Good luck OP.

As a rough guide, you need 10 calories per pound of body weight to maintain your weight, so for me, currently 160 lbs, I can have 1600 calories per day to stay at that weight. You need to become more calorie aware.
I use a free app called Mynetdiary to record my food intake. It gives calorific values, but just recording what you eat makes you more aware of how much you're eating.
From what you've said, it sounds like you're taking in a lot more calor7than you need. Get a set of scales. I weigh myself every morning, helps to stay on track.
As others have said, exercise has a minimal effect on weight loss. If you really want to lose weight then tracking calories is the way to do it. Eat real food, mostly plants and stick to the plan. I've lost 70 lbs by doing that so I know it works.

Track your cals. I use protein shakes to get my protein up. I get 25g for 130 calories, which is not high calorie n cals at all, tho they can be if you add them in the form of peanut butter or whatever.

Once you start an exercise regime you will gain muscle and also your muscles retain water for a couple of weeks. You may well find you’ll drop the water weight from your exercise regime in a few more weeks and you’ll get the loss on the scales. Happens to me every single summer holiday. I hammer the gym/weights and have a small gain on the scales. Come mid September I seem to lose half a stone out of nowhere.

800 calories is an awful idea, please do not attempt this.

Work out what your intake is now, and take off 100calories. That's probably a few nuts less every day, or 2 pieces of fruit. Get used to that, then take another 100 cals off.

If you want protein to fill you up, eat eggs and peanut butter, not artifical drinks. Drinks don't fill you up as food does.

It's worked fine for me, supplemented with healthy snacks.

Exercise around meal times makes a difference too. If you eat then walk it reduces the amount of blood sugar circulating in your blood. Whereas eating then sitting on sofa (where I am now 😂) doesn't. You can also walk then eat (although other way round is a bit more effective). When you cut calories the body has a way of slowing you down and making you move less so you have to find ways of increasing your movement to keep it tipping in the right direction. It does take effort but if you exercise the good thing is that muscle is metabolically more active, it burns a little more at rest than fat.