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?

Don't go strictly by the scales. Measure your waist. Muscle weighs more than fat, so you could lose a couple of inches but still weigh the same.

Does Muscle Weigh More Than Fat? - Hooked on Running

A kilo of muscle weighs the same as a kilo of fat, or a kilo of feathers for that matter. In spite of what you might hear bandied about the place, muscle does not weigh more than fat.
Because muscle is more dense than fat, a kg of muscle takes up less room than fat – think feathers compared to steel. So a cm3 of muscle will weigh more than a ckm3 of fat.

What a beautiful message. I needed to hear this one this morning. Thank you!

You're a perfectly healthy weight for your height. I would stop being so hard on yourself, stop weighing yourself and make sure you're actually enjoying what you're eating. "Clean" eating demonises foods. Do exercise for your health.

The most accurate way to measure body fat is with old fashioned calipers. Take your body measurements with a tape measure. After a few weeks you'll be surprised how many cm you'll have lost even if the scales are saying you haven't lost much weight.

This!

Really interesting science in this series: https://www.bbc.co.uk/programmes/m0017tcz/episodes/player

Episode 7 looks at the science of burning calories through exercise as a way of losing weight and - spoiler alert - it doesn't work (much). That doesn't mean that exercise isn't amazing for your health.

PS - I am exactly the same weight, height and age as you, I would also like to lose half a stone and am resigned to the fact that it will probably take about a year!

well all the stuff you are doing is really good - carry on.

But I'm a similar age to you and have found the same. Despite healthy eating and millions of steps a day (and exercise and weight training).

It is about calories unfortunately. We need fewer calories now. It's harder to shift a couple of pounds - what used to work just doesnt. And yes it's about having a calorie deficit every day. No more cheat days at weekends (until you're at goal weight). The only way of eating that has and is working for me is OMAD - one meal a day. I find it easy and it means I can have one good meal a day (although I still stick to protein mostly). I've lost the 3 kilos and haven't managed that at all over the last 18 months.

I don't weigh myself because I know I'll become obsessed with the numbers and demoralised if I'm not seeing them go down. I just go off my clothing and how I feel and look.

I'm over 50 and don't lose unless I'm on 1200 calories or less. I can only eat once or twice a day as well. I've been like this most of my life.

oh, just noticed your height and weight post. at 5ft 2 and 130 lbs you're a healthy weight

oh even on a high protein, low calorie diet, if I have a lot of fat in the day, I don't lose a pound. I've had to lose my lurpack habit sadly. I have been tracking calories and macros and weight and have realised that fat doesn't help me (even "good" fats in avocados and the like).

I would point out to you that 130lbs for 5'2" is not remotely overweight so perhaps you're not losing because you don't really have any need to lose. It's 9st 4lbs if my maths is correct so definitely well within the healthy range for your height. It's also worth remembering exercise only accounts for around 20% of weight loss, the rest is entirely diet rated. Reducing things like foods contains white flour, dairy, alcohol etc is a pretty easy way to see a quick difference. But as others have rightly pointed out already- the important thing is you are here and alive and safe. Today marks a month since the loss of one of my parents, believe me you are likely perfect exactly as you are and what a gift to be here in the world.

Apologies for the many typos in my comment- typing on my phone and can't edit in the app.

1301bs is only 9 stones. You may have been losing inches around your stomach and chest as well despite the scales not changing. I'd measure around those areas, keep a note of the measurements, then check again the next month. Don't worry too much about the scale weight, as it goes on so many things.

I am the same height and weight as you and would feel better half a stone lighter.

While we are not over weight I can totally sympathise. Being such epic short-arses means the weight shows and feels out of proportion.

Sorry, not making you feel any better but people who are saying "just eat less" or "work out more" are kind of missing the point - it's actually really hard to shift what is a relatively small amount of excess weight.

I work out 4-6 times a week.
Low alcohol
calorie deficient
Intermittent fasting.
No processed food.
No carbs
(yes, I have food issues)

The ONLY time I see a shift on the scales is if an eat next to nothing for 2 -3 days. Like only salads and black coffee.

You are doing all the right things. Trust the process and give it time. Bet you are already healthier even if scales aren't showing what you want to see YET.

but do you really see healthy eating and exercise as “punitive”?

weight aside, so much better for your health and mobility and enjoyment as you age

No, I don't see exercise and healthy eating as punitive. I love exercise, it's saved my mental health and helped me physical health issues in the past. I know I dont lose weight from exercising, I don't really do it for that - although it's a good blast for metabolism. I do it because it's a privilege to be able to do it - and I come from an extended family where lots of members can't/won't do much, so me and my family do a lot.

I say 'punitive' because even though I would eat healthily out of choice, eating healthily and trying to be in calorie deficit don't match up!

But I hear what you're all saying, and I take it on board.

That said, at 5ft 2, you really do show the extra weight. My bum, for example, has got big - never been tiny but now it's rounded, thighs are thicker. It might be due to all the many squats and powerlifting shit I do. I hate it. That's a personal issue. I don't have a stomach really, and small waist but boobs are big (back is very narrow).

It's the lower half of me.

ANyway, god this too much info for a bunch of (nice) strangers!

eating healthily and trying to be in calorie deficit don't match up!

It certainly can do

but you described it as a “punitive life”

what you describe is an active and healthy one for your heart, mobility, brain! so much

as for the weight… without seeing photos of everything you eat and drink and portion size throughout the day for a week or so… it’s difficult to advise

Are you also logging your exercise on there? If so, don’t.
It gives you the exercise calories back to eat, and it wildly overestimates calories burned for the exercise anyway. Once I stopped logging exercise and ate the right calories it made a huge difference to the weight loss. I’ve seen others complain about the same issue on another forum.

You are doing great, @Noyesno

Exercising and clean eating are the key to aging healthily - and clean eating isn't boring, it just means cutting out crap like UPF, sugar and refined carbs. I eat mostly vegetables, a few fruit, and a fair amount of lean protein, plus a few nuts and healthy fats.

Ideally I'd like to lose 2-3kg but as my BMI is in the middle of normal i'm not going to sweat it. And I have muscles! Like you, I love working out with weights. So empowering and effective! I aim to do one of Caroline Girvan's workout most days. Life-changing!

NB: I'm 70 and superfit - I say keep on what you are doing 💪

To be fair you are a lot younger if you only had a baby 2 years ago, I found losing weight super easy when I was pre menopause, post menopause totally different ball game.

I totally sympathise and wish I knew the answer. I'm 60 years old and in a similar situation,so I'm watching this thread with interest. I've lost 7 stone over the last 3 years (was 21 stone at my heaviest) and am trying to lose another 4 stone,but I've been stuck at 14 stone for months. I reduced my calories from 1700 per day to 1500 per day,then to 1200 per day,with negligible results. I've lost one poxy pound in the last 4 weeks. I am totally disheartened. I should add that I find it difficult to exercise very much as I'm disabled with quite bad mobility problems. Walking is about the only exercise I can manage and even that's not brisk walking.

Can you lift weights/dumbbells, @ALongHardWinter , lying on the floor? Builds muscle and burns calories!

Regardless of anything else and ignoring opinions that you don't need to lose weight the fact is if you eat in a deficit for you, you will lose weight.

Weight loss however isn't linear, it will go up & down daily depending on undigested food, if you've had a high carb meal, water retention after exercise, amount of fluid consumed and about 20 other reasons. You should therefore weigh daily and then track the weekly average to see your progress if that is the thing thot is important to you. alternatively take measurements or photos or go by how you feel.

Trainers don't often have proper nutrition qualifications, so be careful with this too.