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.

Try and avoid ultra-processed foods (even Slimfast shakes have thickeners and sweeteners in them).

I’ve been doing this since reading Chris Van Tulleken’s book a couple of months ago and have lost weight as a result. Doesn’t seem so appetising once you’ve read what some of these chemicals are and what they do to our bodies.

I won't put the weight back on as I'll continue to track calories once I reach my target weight. I'm not going to go back to the unhealthy diet I had before.

It's not good for you long term, but being overweight isn't good for you either, and I am very overweight! It's currently working for me so I'm sticking to it until I get to where I need to be. Then I will eat normal food!

Ditch the protein shakes and almonds - and as pp have said, track your calories - don't try a VLCD though, or meal replacement drinks. It's possible to eat healthily, feel full and still lose weight. I have lost almost 3 stone over 6 months using MFP. I don't do a lot of exercise other than cycling to work and walking the dog.

Never drink calories. Only water and black coffee. It will make such a difference

It sounds like you are taking your blood sugar levels on a rollercoaster, up and down all day which is making you hungrier and scuppering your chances at burning fat.

Do intermittent fasting, watch some videos on the positive impact it can have on balancing your hormones, i recommend Dr Mindy Pelz who wrote the book on fasting for women.

Make your eating window smaller, stop grazing (yes coke and milky coffee count) and eat whole foods - vegetables, pulses, lean protein and drink only black coffee and water.

You don’t need protein shakes - this is where you’ve gone wrong.

Download MFP
eat fish/meat daily.
stay off carbs

Try zig zag.
At the beginning oftghe year I was 70 kilos, I panicked, and commenced a strict diet, all the right foods, 1200 cals per day, but it only worked for 3 weeks, then it stalled for 3 weeks until i ate more but, only every second day.

Carry on choosing the right foods but don't restrict to 800 every day. Restrict to about 1000 of healthy real food every second day, try 1500 - 1600 every other day.
I forced myself to eat more! Like walnuts eg, to bring my intake up.
Ive lost 8 kilos since mid march. This works. Don't let yr body get used to too little food.
In 53 and on hrt so I know our 50 something bodies resist weight loss.

Protein shakes are ok so long as you are keeping track of your calorie intake and macros. I have MyFitnessPal and I add the calories from protein shakes into this, and still operate in a calorie deficit. Eg:

Breakfast:
30g protein powder 118 calories
200g Greek yoghurt 134 calories
1 fig 37 calories
6 strawberries 24 calories

That's 313 calories for breakfast (and 38 grams of protein), so knowing that I was mindful to make sure lunch and dinner was around 400 calories each.

Honestly? You're not in a calorie deficit. That is the only way you will lose weight, however you choose to do it. You don't know your calorie intake currently.

While walking is an excellent form of exercise and it's good to up your activity levels, the amount of extra cardio you're doing won't impact your weight, but it will make you hungry. With the protein shakes and nuts, you've probably not lost weight and may have put some on.

Introduce weights/weight bearing exercise to your routine and track your calories. When you build muscle your body burns more calories even when resting. Don't eat extra food, but be smart about your choices. Don't deny yourself things you enjoy or you'll just be miserable - build them into your calorie intake instead.

Just making a few changes can make a big difference. Your can of diet coke will make zero difference to your weight loss, but watch your caffeine intake. Poor quality sleep leads to poor choices.

Op I am 49 and have been chronically over weight for years . I was convinced I couldn't lose weight due to menopause etc etc
I was 19st at my heaviest. I am now 3 stone down and 3 more to go before I assess again. I had tried everything. WW , SW , intermittent fasting, low carb. Eventually I hired an online coach. I am now counting calories and walking and the weight has dropped off. I would never have believed I could do it. Get a digital scale and some proper advice about your calorie needs. It will definitely work

Yes, I think I have to be honest with myself and I must have been eating too much. Well, not even too much quantity-wise as I genuinely don't, but I've probably been in denial over the calorific content of what I do eat. Isn't it something how one arrives at middle age after a lifetime of struggling with her weight and still making the exact same mistakes?

I don't know if it's available in the UK or not, but I've been on Wegovy, the medication that moderates hunger and cravings, for almost two weeks. It's been remarkable. I'm not hungry all of the time, I don't crave sweets and carbs, and I'm satisfied with much smaller portions. The "food noise" is completely gone. I have to remind myself to eat.

One thing it's taught me is that the internal cues to eat, and to eat high caloric foods, are really powerful. Having them reduced has been a real eye-opener.

If I could get Wegovy here in the UK I would. After losing what I need to lose (around 12KG), I know that maintaining without Wegovy would be a challenge, but I feel it's something I'll be able to tackle much more successfully than trying to lose the weight without help. For me, the feeling of hunger, the light headedness, the bad breath that inevitably come along with reducing calories become all consuming.

Tell me about it. I've been logging everything on my fitness pal for three weeks, upped exercise, ditched all usual treats, eating loads of veg instead of carbs, and I haven't gained any weight but not lost any despite being in definite calorie deficit 90% of the days! I used to lose weight so easily 😔

Agree with thr majority, you’re eating far too much, the nuts and protein shakes will be the issue. They are very calorific .

you are right that upping your protein, and fat, will make you feel fuller, but it’s as part of an overall diet, not just eat extra on top.

Have you tried Orlistat?

Never heard of Orlistat

You can buy it from online pharmacies. It stops you from absorbing all the fat you consume. There's a thread here about it:

https://www.mumsnet.com/talk/weight_loss_chat/4758894-orlistat?page=1

Take a look at dietdoctor.com and also keep a 2 week food and drink diary to see where you can make changes. Dr Michael Mosley has a Fast 800 plan that might help kick start the weight loss for you and its also something easy to follow. I intermittent fast and eat Carnivore which is helping my weight loss. I'm never hungry and I am also on HRT. You just need to find something more structured that works for you.

Thank you.
Have you heard of Zoey?