AIBU to tell you that I'm losing weight at 1900 calories?

[Talkingtopigeons]

This isn't a thread to boast/advertise I genuinely wanted to share something that has worked for me (that I'm still getting my head around!) and give a bit of hope for people in a similar position.

I'm early 40s, short (5ft 2) and a naturally petite frame, ie narrow shoulders and hips, small bust. I've never been significantly overweight, but as I've got older my weight has crept up and not in a particularly healthy way - it mainly goes on my stomach, I'm more of an apple than an hourglass. Because of my frame I fitted into small clothes sizes but I didn't feel great.

I would despair when I did calorie counting as all the calculators would tell me my maintenance was around 1500-1600 and to lose weight I had to be aiming for 1200-1350. I like my food. Living off that many calories turns you into the type of person who orders side dishes as mains, or eats half a banana, or lives permanently keto, or skips meals. There's no wriggle room on that level of calories in the long term.

I have done weight training on and off, but after listening to a podcast about why women should eat more when lifting, I realised that every time I've been into fitness I've also tried to eat healthily/cut out junk, which means every time I've been cutting calories at the same time.

So, this year I started weight training consistently and tried to eat the same as usual. I got stronger. My appetite increased. I didn't calorie count. I look a bit more 'toned' (not keen on that word, but what I mean is you wouldn't look at me and think I lift weights unless you look closely) I am wearing a larger clothes size on top because my arms/shoulders are a bit bigger but that's about it.

So after doing this for 6 months I started tracking my food, focusing on keeping my protein high but trying to guesstimate cutting calories a bit to try and get a bit leaner, ie keep the muscle but lose a bit of fat.

I started off aiming at 1800 calories and I lost weight too quickly, I've had to up it to 1950 and I am likely to go back up again soon.

I never thought that I could get to a point where I need 2000 calories a day. I am not a natural athlete, I was a scrawny kid, I'm short, I'm female, I'm over 40.

As a teenager in the 90s with all the heroin chic/deprivation being in fashion, this is a revelation. I feel better, my posture is better, I sleep better AND I can eat a slice of cake without having to skip a meal.

I know there's a weights section on here but just wanted to shout from the rooftops that eating 1300 calories forever isn't the only option!

That's very good and well done

But the average woman looking to lose weight isn't 'weight training consistently' and of course this is why your weight is not increasing/ is decreasing as the calorie burn is quite high if you're weight training properly and a lot

Everyone should work out their tdee and not just pluck the figure of 1200 calories out of the air

This was interesting op, thanks for sharing

@HardRockOwl I know the average women isn't weight training consistently, and neither was I. The point I'm making is that by doing so, and not doing anything like bodybuilding btw - I'm going twice a week for about an hour, and doing some bodyweight/band resistance work at home if I've got the time. But I've been able to enjoy food again the rest of the time which has been brilliant. And free myself from restrictive eating.

I hadn't picked TDEE out of thin air, the lower ranges had been given to me by PTs and were in line with everything I'd read up in the past. Being small, over 40, and with little natural muscle mass my TDEE was always on the low side compared to most. The only reason I picked 1800 to start with now was because I had no idea what I was hitting at this point and I know if I track I can get anxious about high numbers so in my mind I was setting a high target expecting to have to gradually reduce, and I was pretty shocked to realise I had actually chosen too low.

I believe ya. I tried 'reverse dieting' and (slowly) bought my daily cals up from 1200 to 1600. Lost ten pounds over 12 weeks. I was weight training at the gym too at the time.

What sort of lifting are you doing, OP? Like, how heavy, what sort of exercises, etc?

@Talkingtopigeons well done! Over the last 6 weeks I've started doing kettle bells 3x a week (my heaviest being 8kg) and while I've not lost a huge amount of weight I can see the difference in my waist, arms and thighs.

It's really important that more women are encouraged to lift weights for fitness, strength, bone density, core stability and also weight loss. I love feeling stronger 💪

This is great OP. Can I ask what weight training you do? Can I copy it?

During lockdown I lost a stone and a half by exercising daily and counting calories and I stuck to around 1900 a day. Granted I was fairly overweight so my TDEE was high but I got it to average 2700 a day with all the exercise. Sadly since going back to office working I've had no chance to exercise like that and I've maintained 🤷🏼‍♀️

when you begin to become more active especially with weight training, your BMR(basal metabolic rate) changes so you burn more calories than usual.

your maintenance calories(calories to stay the same weight) also changes, meaning that 1,900 might be perfect for weight loss for you because your current maintenance amount is closer to 2,200-2,300.

I did similar
still no loss till about 1400 cals
we’re all different
enjoy! It’s good to do weights anyway. I have osteoporosis on both sides of the family.

Yep, everyone should lift weights. Start on the small ones but challenge yourself and get to the big ones.

Dont even touch the 2kg ones!

Weightlifting is amazing. That and loads of protein is the key

Is it possible to get the same kind of benefits at home? I have a range of weights up to 10kg but no space for bigger equipment and no time to go to the gym.

Well done

I'm the same height as you and I couldn't lose weight at 1500 calories so had to have a gastric sleeve

Which worked brilliantly as I lost weight slowly over the next two years

And as I'm now a size 10/12 but still 2 stone 'overweight' (I've got health issues I need to be as slim as possible) I'm now stuck at only being able to eat 1000 calories a day

So even though the gastric sleeve has been AMAZING and I'm never hungry - I still am going to have to consider 'dieting' again

I mean the best bit is I was proved 'right' - that I really am short and my body is completely resistant to losing weight at very low calories

Thanks for sharing this op it's insipirational, well done.

I too am interested in your weights programme? I've done BodyPump for the last year and though it's given me an arse that could crack walnuts I haven't lost a single pound and feel really demotivated.

I think tot just be lifting heavy weights I would love to know your programme and how often you go as I need to mix up what I'm doing

You can definitely get stronger with body weight exercises but it's not quite the same as lifting heavy weights.

I lift weights. Heavy weights. I'm still chunky. I'm in my 50s and menopause has been dire

Sorry I was asking you to be more specific. How heavy? How many reps? How many times a week.

@Talkingtopigeons

How do you find out how to do this? How do you get started?

Are there any programs you follow? You know like a couch to 5k but for weight training !?!

What does your current program look like?

I lift weights and follow a push, pull, legs programme. Push is shoulder, chest, triceps. pull is back and biceps. Then legs. I do four exercise per body part (except I do between 6 and 8 for legs) and do 4 sets of 10 reps. I lift 4x a week.

You need some heavy lifts in there: bench, squats, deadlifts etc with some isolation exercises afterwards. I do higher rep for isolation exercises.

I'm nearly 50 and lifting used to keep the weight off but I've recently gained a stone due to menopause making me stress eat. I've cut calories down to 1800 too. I can't and won't go any lower. It makes me miserable!

I’m 5ft 10 and 11stone ish on 2300 calories roughly with a good level of day to day activity. I’m mid 40s
Im comfortably a healthy weight. I’m only saying this to say
1-not everyone restricts as presumes
2-genetics
3-genetics
I acknowledge many friends eat less and are bigger, it’s hard.
(adult acne and bad teeth- no bragging here)

This is great news! Thank you for sharing positive stuff!
can you share what you what, how you set up your routine and where? Gym or home?

I hear ya!

I've joined Joe Wick's app, the bodycoach, and it's all about a mix of body weight and dumbbell / kettlebell training and eating generous portions. No skipping meals, protein high snacks encouraged. It's bloody glorious getting fit and strong and eating loads of food.

Thank you for sharing. I am a similar age, height and build to you and have been wanting to tone up and shift a bit of weight (a stone or less). Every time I’ve calotype counted, I can do this for a couple of weeks, but eventually give up. Cardio is very unappealing, especially in this heat, so I’ll gives the weights ago!

This sounds promising! I'm just about to change my exercise routine from HIIT with an outdoor group to gym based weight lifting as it will work out cheaper for me. So I'm hoping to get the changes I've been hoping for after 10 months of HIIT.

But as with all this weight loss malarkey, it's going to take time but it's nice to hear real life success story! Well done!

YES girl!

I’ve started lifting too. Whilst the scales haven’t shifted much I’m leaner and stronger. I’m going to keep on going.

its mainly down to a very difficult but enjoyable kettle bell swing ladder (300 reps in total, 20/weight, 5 different weights and repeating three times). Along with less vigorous kettle bell exercises.

i love it so much. It’s addictive.