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

It's actually depends on the individual, I put on muscle very easily as I naturally have a slightly higher androgen level. Yes, this hormone level does also go down during meno, but I still seem to bulk in no time. I know plenty of other women who also put on muscle easily too (I work for a sports club), it's not that unusual at all.

She’s in the healthy range. And sounds fit, strong and active. I would not recommend cutting calories below 1500 if you are exercising to the degree she is.

Shameful that you say 9 stone 3 is ‘quite a lot’. For someone 5ft 2. Her BMI is perfectly healthy…and to be honest health isn’t all about BMI as there are nuances there.

I’m 5’4 myself so speak from experience.

Exactly this.

This is the only person who’s talking sense here OP ⬆️

The irony is that for all the people saying starvation mode isn’t a thing there are just as many saying they can’t understand why they’re only eating 1000 calories a day and not losing…

Hmmm…

How long has it taken to lose 1lb? Because you've still lost weight but sometimes it doesn't all come at once. If you've upped your exercise you may be holding water. The whoosh effect is a real thing.
Consistency pays off, trust the process (once you've checked your deficit is correct) if deficit is correct, change will come.

Exactly. She needs to eat more. These people on 1000 calories are not only slowing down their metabolism but it also impacts their endocrine systems..

I said very similar. Even when I was cutting during my bulk and cut phase I only went as low as 1800 calories! I'm 5.6. Even that was pretty hard work. But I lost about 7lbs in 12 weeks of body fat mainly.

So you don’t consider yourself healthy either? Despite being in the healthy range.

I would just like people to understand cutting calories to a ridiculous degree is not the way forward.

It sounds like you are overeating then if you need to do this to maintain your weight. Could you switch away from the high carbs and sugar ?

This sounds really frustrating, I feel for you. I'd suggest mixing things up. Your natural set point can be difficult to get past, so I'd suggest experimenting with calorie cycling (lower days and higher days) looking at weekly calorie counting rather than daily. There's evidence cold water dipping can help with your set point too, and increasing your NEAT. Good luck!

Yes, but I’m not knocking on the overweight category.

I can only repeat it’s a short term measure - OP only wants to lose half a stone so it will take a month or 2.

You are saying the OP is ‘knocking on the overweight’ category. She is not. She is a healthy weight for her height. And like I said BMI is only one measurement of health.

What people on here don’t seem to understand- you can’t build muscle with severe calorie restriction. At our age we are losing muscle mass - we need to lift weights just to maintain and to build we need to lift heavy. Then we need to eat sufficiently to build/maintain that muscle.

And any short term weight loss through calorie restriction will go straight back on (and more as you’ll have slowed your metabolism) when she starts to eat normally. We need to think long term.

These threads mostly leave me saddened that there are so many MNers living with disordered eating to the point of eating disorder, and deeply deeply grateful that I am very tall.

Your BMI is 23. If you lose another 7lb it will be 21. Why are you worried when you're a healthy weight? (Not that I agree with the BMI measurement). I bet you look great. And half a stone is not going to make enough of.a difference that anyone will notice.

Three things if you're not doing then that will help.

1. No white carbs, so no pasta, bread, rice or potatoes and no booze
2. Only eat during an eight hour period
3. Eat less than 1000 calories on two days of the week.

This should shift 1-2lb a week so you'll be at target in 4-8 weeks.

You cannot outrun your fork - doesn't matter how much you exercise, you cannot burn more calories than you eat through exercise alone.

“you cannot outrun your fork.” 😂😂 my new mantra

thank you all for a lively, interesting discussion. I appreciate everyone’s input (except those calling me arsy)

This happens. Muscle is heavier than fat but you still got the fat and the muscle hasn’t yet started to burn it off. Plus you gain water from exercise, it kinda throws your body off.

Keep going, soon you’ll see it whoosh off

1600 calories is my maintenance to be 8 and a half stone ish with 2h of dog walking and alot of cleaning on my feet at 5'9, you're eating too much if the weight isn't coming off. You don't need three meals a day if you're trying to lose weight, breakfast is a pointless meal. Try looking into intermittent fasting.

Also up that protein. Up your calories slightly too, doesn’t sound enough to build proper muscle

I lost a lot of weight so hope that helps x
Dont be disheartened. You’ll be a new person in six months if you continue and follow that info x

Well, I hear you - BUT I’m also trying to take in a shit load of protein and it’s hard to get that into 2 meals. I have only started having a souped up protein shake every day I work out - it’s 40g of protein so it’s a fair whack. I never ate breakfast before.

so many conflicting things!

You've increased your weights and protein intake, so my assumption would be that although you may have lost a few kilos of fat the weight loss has been hidden by the increase in muscle mass.

What you need is access to a decent body composition scale that can measure your muscle mass and fat mass allowing you to keep an eye on the changes that are happening. Is there one at your gym?

No, but I’ve made plans to have a body fat scan elsewhere so I’ll report back…

After you build enough muscle, you won’t even need to count calories, so keep up with that