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?

Thanks all. Sooooo last night I went to a wedding and literally ate thousands of calories. I'm so upset with myself. Now I have to start all over again.

What fun.

I think it's better if you have days off the diet

You need 2 types - party days because food can be bout celebrating

And "balance" days wheee you practise eating sensibly - no diet or gain days

It's bloody hard to put weight on in a day - eating 4-5000 calories in a day ( to put on a pound ) is really hard - as artic explorers discovered -

You probably ate far less than you think but you should enjoy that day off not feel guilty about it

Thanks @midgetastic - I feel so shit about it today.

Don’t feel shit but that is also why calorie restriction to that extent and diets don’t work.

It honestly doesn’t matter if you had one blow out. Your body was probably craving food.

There is evidence that an occasional blowout day can be good for weight loss - it revs the metabolism back up. So don't feel bad about that!

Also, I get that you're doing the weights for health reasons, but punishing exercise regimes can prevent weight loss. Your body thinks it's in survival mode (because in evolutionary terms you're climbing trees every day to escape lions) so it goes into emergency 'conserve' mode. A balance with some restorative yoga would help.

I'm 47yo, 5,2 and the same weight as you, and have just started a diet using MFP to lose 7 pounds. I mean this kindly, but building muscle at my height would make me incredibly bulky. If you have an extra pound of muscle on a short leg it will be so much bulkier than an extra pound of muscle on a long leg. And then the layer of fat sits on top so you'll just look fat. I'm focusing on getting leaner instead with more stretching and cardio. I'm sure you're healthier for what you're doing, but from a vanity perspective I don't think it's the way to look slim at our height.

Thanks @TreesWelliesKnees but as I said upthread, I have to lift weights for bone health reasons/osteoporosis

Try measuring your weight in kgs, I find it more sensitive and encouraging than lbs/stones & lbs when I'm trying to lose weight!
Also be mindful that an 'older' body is not as immediately responsive to weight loss as it might have been in its teens/20s and it's a slower process (this from personal experience!).
I also wonder if 1300 calories isn't a bit too low? If you're concerned about osteoporosis you need to be sure you are getting enough dietary calcium and fat soluble vitamins, plus a wee bit 'extra' weight isn't always a bad thing for osteoporosis sufferers.
Good luck!

Yes, I understood that. Maybe embrace that then, and focus on strength and health rather than losing weight? My opinion is only based on my own experience of working out, that it's hard to look slim when I have bulky muscle. I just look chunky. But there's a lot more to life and health than looking slim.

I don't think I look bulky, to be fair, but I totally hear what you're saying - I know powerlifters and they're not 'slim'!

I have weight to lose, it feels, and I know I need to address this WHILST keeping a healthy balance of thought and wisdom - I am very healthy and it's a blessing to be able to move, and I know all this.