Why the F*** am I not losing weight?

[Noyesno]

I work out about 3 times a week - lots of weights/resistence. I am a clean eater and careful about what I eat/how much I eat. I put on a weight a couple of months back - convinced myself it was muscle - but then had a FIT 3D scan done in a gym, which roughly shows fat/muscle percentage and it would appear it was only marginally more muscle than my FIT 3d scan a year ago.

I'm 54, post menopausal, and I would like to lose about half a stone.

So, two weeks I signed up to a new programme. A great online gym programme with nutrition attached. Signed up to My Fitness Pal, to chart my calories/macros etc, an agreed amount with the trainer running the programme. Lots of protein - which I've upped considerably. Rest of calories to come from carbs or fat, whatever suits.

I've been really careful except on one day when we entertained.

I've tried really hard. I've done 10K steps on average per day as well as 3-4 workouts.

Just weighed myself. I haven't lost a single pound.

What am I doing wrong?

You need to be in a calorie deficit

Also, when you massively increase exercise across a short period of time, it can take 6-8 weeks to stop retaining water!!! The most demoralising thing of all, imo

am a clean eater and careful about what I eat/how much I eat.

what does this look like in practise?

I’m the same. Gave up alcohol, 10,000 steps a day average, and added in another day’s exercise, lost nothing.

Because 50 is the gift that keeps giving. Ghastly innit.

Because it’s such early days - keep doing what you are and I bet in a week or so you start seeing the lbs come off.

You need to be consistant for at least 6 weeks

I honestly think I am in calorie deficit. I'm maxing 1300 calories a day, even on days where I'm doing an hour weights in the gym and walking 10K.

And I haven't massively upped my exercise - I've just changed from doing more gym to classes.

My clean eating means I don't drink, I have barely any sugar, I eat 100grms protein a day, slow release carbs if I have them - honestly, I am very up on nutrition etc.

So basically, despite all efforts, I have to accept I'm in my 50s and this is what it looks like

Ok, sorry - cross posted with the more reassuring posters.

Thanks. Will keep going.

Are you counting your calories or just estimating?

I ate out of my deficit yesterday and it was by future of two snacks. Nothing awful, but the calories add up so fast

, I have to accept I'm in my 50s and this is what it looks like

why would you do that when simply not the case

yes harder but, and i speak from experience and looking at friends and relatives similar age, absolutely achievable

I had no loss for about a month despite feeling lighter and then suddenly five pounds. Sometimes it takes a while to catch up.

I'm tracking and logging everything in MFP

Because I feel disheartened despite top efforts - it's not like I've suddenly turned onto healthy living. I'm really tough on myself to keep disciplined and STILL. Nothing. So it's hard. I don't want to live a punitive life for nothing!

I think there are ways of measuring calories so as to be sure, but I've never done it. I have heard that even tiny increases in portion or an extra snack can take you out of the deficit without your realising so perhaps useful to adopt some method of counting.

Also though, be gentle with yourself and try to be happy as you are, even as you go about your weight loss efforts. If you can, see exercise and eating well as means of self-care and improving your quality of life and enjoy your increased mobility and strength and lovely veg etc :)

Remember that being on the higher end of a normal weight or even slightly overweight as we age is actually quite healthy as we have a buffer of weight we can afford to lose if we get ill and we don't necessarily want to lose that buffer.

I lost weight, first intentionally, then not, I had cancer and didn't know for quite a while and went down below 6 stone. I lost treatment options as I was so tiny and fragile. At one point they didn't want to continue cancer treatment because of it. Luckily I've gained some back but from a health perspective we can absolutely be too thin.

So if you have your health and can move about and live your life you really have something precious and hopefully can give yourself permission to enjoy it. If you are maintaining a calorie deficit then weight will come off eventually, but in the meantime if at all possible, take care of yourself, relax, have fun and don't let it be an opportunity to stress yourself out. Quality of life is so important for all of us! Best of luck with it OP.

How tall are you and how much do you weigh?

Are you eating the same amount as say a decade ago? My old boss was close to 60 and had a fab figure. She said to me I eat everything but 30% less than I did when I was young. That was 20 years ago, now I’m in my fifties. I eat a lot less than when I was young especially since menopause, I still have everything but just smaller portions.

when did you last have blood tests? Us your thyroid ok? Underactive thyroid can cause stubborn weight gain

It can take time but two weeks is a while to see no change especially at the beginning. I don’t use my fitness pal as I find it too hard to log accurately. Nutra check is better if in the UK. You say you are weighing everything but is it absolutely accurate? Plus including all butter and oil especially, also milk in tea. Have you had any higher cal days or 1300kcal consistently for two weeks?
I don’t know your height, but 1300 is a huge deficit for most people. Assuming you aren’t eating back exercise calories, there has to be an error in your tracking.
As an aside (again, don’t know your height or starting weight) have you check recommended calories per day? 1300 is extremely hard to stick to long term.

I've seen the best results from a combo of reducing UPFs (yes I know it's a buzzword, but it really did seem to help) and intermittent fasting (I try to eat between 12-8).

I'm not super strict with either, and I adore my snacks (I've been having a daily Creme Egg since mid-Jan and regular nip into the local bakery for a lunchtime cinnamon bun) but the stubborn weight I put on after pregnancy still disappeared and has so far stayed off for over two years without me needing to calorie count or worry about macros or anything like that.

Exercise wise, I do a three or four 20-30min workouts a week, a mix of YouTube dancey aerobics and strength routines, usually Madfit and EmKFit, and I walk a fair bit, but it's nothing overly strenuous, yet I have toned up and have the beginnings of visible abs.

Not saying it works for everyone, but it definitely worked for me.

I am 54 at post menopause. I have had to go down to 1200 cals to lose weight. And even then it's slow. I need to lose a stone. So not massively overweight.
I am very strict with the calorie counting.. including everything, even cups of tea... it adds up very fast and amounts to eating very little.
This gives me roughly a 500 cal deficit daily.. which should see me lose a pound a week. Which is sort of where it's at.
It's v tough. I am determined when I reach my goal to be v careful with portion sizes going forwards. Those extra 500 cals for maintenance still see me on only 1700 cals a day. It ain't much

Instead of focussing on your weight you need to think about the health benefits you are building into your body through exercise and diet

flexibility
reduced cholesterol
increased lung function
increased muscle strength
better heart function
better gut health
a less fatty liver
increased bone density

you are also probably improving your posture, your balance, increasing your stamina and improving your sleep patterns.

All the above are better preparations for good health as you age, losing half a stone in weight is nothing compared to the additional benefits your body is getting both now and in the future from what you are doing.

Hi @Noyesno

I sympathise. I had all sorts of issues when I first tried to lose weight. A couple of things to keep in mind if you aren't doing this already.

1. 10k steps is an arbitrary number. Ultimately, it is a maintenance number anyway, I.e. what should be done daily. I found it a waste of time. I picked a distance, in my case 6 miles, and walked it as fast as possible 3 times a week. Speed is the key here. Basic physics, power equals work over elapsed time. A 6 miles walk done quickly will burn more calories than a 12 mile walk done slowly. Try to pick a speed you can manage consistently and work to improve it. I enjoyed the competitive element of seeing how much I could improve.

1. Similar principle with weights. Do 3 sets of 12 repetitions with a weight you can manage, but then do 6 repetitions with a weight you struggle with. It's the latter that will burn the fat. Try and do this over different muscle groups. Free weights are better than the machines.

1. Don't focus on weight, focus on measurements. Take measurements around biceps, thighs, and waist. You will definitely see those change.

1. Cut out diet drinks and bread. Diet drinks contain aspartame which is the enemy of weight loss. You are better off having the non diet version, and real sugar instead of canderel etc.

I am not any form of expert, but this worked for me. Listen to your body though, you should feel tired, and maybe a bit achy, but nothing should hurt. If it does, rest if for a bit and work on other muscle groups.

A truly important reminder; thank you. Hope you're well.

5ft 2" and I weigh 130lbs

You're tiny so your margin for calorie deficit is small. If your tdee is 1800 and you eat 1300 you're on track to lose 1lb a week (500 calorie a day deficit).

You're only 2 weeks in, my prediction is within the next week you have a 'woosh' and lose a few pounds in one go. Keep doing what you're doing. Weigh and measure food and make sure you count your drinks. Well done on your good work