Why the f*** can’t I lose weight? I’m doing everything right

[Sorryagain]

Postmeno, 55, want to lose half a stone. I don’t like my weight. I’ve always worked out, done lots of heavy-ish weights and eaten healthily but in the last month I’ve really upped weights a lot. I’ve also

• kept to a low calorie count (20% off my TEE - track food most days. Try to keep to 3 meals but some days I do graze but not over cal limit
• upped protein most days to around 100-120g a day
• upped walking to try to do 7.5-10k a day
• added at least one HITT class onto 3 days weight training
• drink more water (my weakness)

i don’t drink, I eat v little sugar and almost no white stuff

the scales have moved by 1lb! I’m so fucked off.

I know post meno it’s hard but this is ridiculous.

I feel stronger, though, and I sense more muscle definition. But I don’t believe muscle will weigh more and keep me at this weight

thoughts? It’s v un motivating

I'm 5ft3 and have to eat less than 1000 calories a day to lose weight.

Fat is about double the volume of muscle for the equal amount of weight. Keep going with the exercise, you might not loose weight, but your body will definitely change shape, be stronger and healthier.

I agree it frustrating. I’m 50. Peri for a few years and on HRT and noticing that weight loss is so much harder now than in my 30’s despite being fitter and more active. I’m 9st 5 so only just in the “normal” BMI range.

I think my cal target is 1350 and I track/weigh my food and try and have plenty of protein,
exercise 5x per week which includes weight training. I’ve already lost 7lbs and wanted to get under 9st but have plateaued and can’t see it happening unless I drastically reduce cals - I think I probably have high cortisol levels due to stress but think I have to accept it’s just harder now.

If that's the case then you shouldn't be losing weight. You're at your lowest healthy weight.

1lb a month is so slow that it might not mean anything. You can lose more than that just going to the toilet.

1lb a month of fat loss is still fat loss. You don't 'lose' weight having a poo, you temporarily drop in weight. If OP has been calorie counting, tracking her food and weighing regularly she'll know whether she's actually lose that lb or if it's just a big poo. Let's assume she's telling the truth about that maybe.

How do you know what she weighs?

I don't, but if the only way she can lose weight is by going under 1000 calories then she shouldn't be losing weight because a) 1000 calories isn't enough to sustain a body long term and b) her TDEE must be really low meaning she's already at a pretty low weight and has no wiggle room left.

I’m almost 5ft6 and I lose very slowly on 1,350 cals. I try to stick to roughly that anyway (no more than 1,500 to maintain). I’m talking .5lb a week slow (at most). So I’m also in the camp of your TEE has been over estimated as I’m almost 4 inches taller than you.

I find my body fat reduces from the following things:

x3 weekly cardio (plus weights but I don’t do enough of these)

x2 meals a day (only one containing carbs) and a couple of small snacks

Muscle weighs more than fat. Fact.
Are your clothes tight? Sounds to me like you have added muscle. Gently you do seem a little OTT about food and exercise, they come across as controlling you.

You’ve said you track “most days”.. how many is most? Track every day and do a weekly calorie limit rather than daily.

You were rude and arsy.

Are you hangry?

Intermittent fasting works for me. If you haven't tried it give it a go and see. You eat between certain hours and eat well and healthy at that time.

What it has done for me is given a routine that I can stick to very well. When the window closes, that's it and I no longer even think of a snack or a graze after 7pm. It's like a switch! (holidays, days out, celebrations are not included in the IF stuff!)

I don't count calories at all, and have maintained (within a few kgs now and then) over a few years now. I'm 67 and while I walk every day I don't do any other exercise really. No need to kill ourselves, treats are allowed on selected non fast days if you want, but I rarely bother anymore. Most of my food is protein, grains, fish and F+V. I don't drink too much water as I get a lot of it from tea, coffee, yogurt etc. Too much water can bloat me too.

Good luck, it's a bloody constant battle, but it's one that I'm hopefully winning.

@Sorryagain It sounds like you are doing all the right things. I dont believe restricting calories is the way forward. You body will just start slowing your metabolism and up your hunger hormones. It might be worth looking into any food intolerances that could be causing your body to struggle to lose weight. Or hormone imbalances and thyroid dysfunction.
Also you are very active, you may well be under eating and this can cause your body to hold on to fat to save you.
A nutrition therapist will be able to help you really dig into this. Just think your body will be super healthy with all these good choices you are making, don't punish your body because it isnt doing what you believe it should. It is doing what it is doing for a reason.

@FortyElephants It’s very good to know that 12 stone is a low weight for 5’3” , I sure respect your expertise! Perhaps you should respect my lived experience. Losing weight at 68 post menopause is not the same as in your thirties.

It's hard to build with bricks made of fat though. Are you building an igloo?

I would consider a smart watch/fitness tracker if you don't already have one. They will not be precisely accurate, but will give you a reasonable idea of calorie burn I'd contrast what you burn in 45 minutes of weight training with 45 minutes of the HIIT session and I think you might realise that weight training has maybe been oversold to you.

Yes, it has great health benefits, and long term can raise your general burn rate, but a short to medium term weight loss aid, it isn't.

Have a listen to a recent Mel Robbins podcast with Dr Stacy Sims. It’s a look at nutrition and exercise as a woman. She says many diets and exercises work for men because they are designed for me. She says women are not small men and has a different take on things. I found it very interesting. It was released 27/03 so very recent in Mel’s podcast list.

I mean, it is as simple as just reducing your intake. But "a couple of days without eating" isn't remotely going to make a difference. If you did that and ate your maintenance limit every other day, you'd lose about a pound. Chances are you'd more than make up for it other days and lose nothing.

According to that calculator, you are moderately active and should eat around 1950 calories a day, so a 20% reduction would be 1560. At 1350, your body is probably going in to starvation mode, taking in to account hormone changes post-meno as well. Have you tried eating a little more?

I dont know why you cant lose weight, our bodies are all different and complex, but I'm also 55, post menopause. I weigh 8 stone 10 and I'm 5' 4". So this is what i do in case its helpful. I eat a whole food vegan diet, with a daily calorie count of no more than 1800, some days less. I walk briskly for 30 minutes to an hour every day including hills. I drink no calories ever, which includes no alcohol. I get 7-9 hours sleep every day. I'm on HRT. I eat ALL the carbs. My protein is probably not optimum being vegan, but i eat loads of nuts. I don't monitor my water intake, but it's probably around 2litres all in. I don't do any other excercise apart from my walks. And I definitely don't have 'slim genes', my mum was morbidly obese and my dad was OW.

I spent most of last year losing around a pound a month, sometimes 1.5, getting me to target, nearly

I'm also 5' 2" but a stone heavier than you. I gain weight if I eat 1350 calories per day. I need to be at 1100 or less to lose half a pound a week. That's just how it is for some people.

Absolutely true, what I meant was that for any given physical volume, the equivalent fat will weigh less than muscle. So, you can get smaller, but weigh more.

Useful clarification.

Haven't rtft yet so apologies if this is a repeat. OP a body scan scales might be better than a normal scale for you. I think there are some around the place where you pay per weigh in. I go to a clinic that has one. Some weeks I might have lost nothing but scales show I'm down a lb of fat but up in fluid or muscle. All I want it to lose fat, the rest will adjust itself in time. It motivates me and also takes away that bewildered frustration when you've worked hard for what seems like no result

Edited to add, you are at a lovely healthy weight OP and maybe need to just focus on toning up or well being rather than loss.