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

@Sorryagain I'm very similar to yoube kept I'm taller at 5' 9.

I follow 16:8 fasting, stick to 1500 calories, 100g protein, gym 4 x week and lift heavy weights.

I'm slim but just wanted to drop a few pounds and flatten my stomach a bit before I go on holiday! I've dropped my carbs down to 75g a day and have lost 3lbs this week.

I did low carbing a few years ago and the weight dropped off but I didn't up my protein then so was slim but not strong. I'm now getting to be both although it's hard not having spaghetti with bologaise and rice with curry but for the next 4 weeks, I can live with it!

This level of calorie is the only thing that works for me. 1350 is maintenance for me.
i also think I am terrible at size. I definitely undercount.

1350 cals at 5ft 2 is way too much to lose a lot of weight

I dont lose weight till i drop below 1200 and i am a) younger - peri only just beginning and b) 5ft 7.

I’m not calorie counting these days but iirc your calories are too high. I need 1200 to lose and I’m taller than you. It can feel a bit miserable in the beginning but once you’ve got the hang of portions then you have a better handle on what normal is and the weights and measurements are easier. I think when you start losing the calories are adjusted, plus your exercise level changes what you need to consume too. On a more active day you’ll need a couple of hundred extra calories. It’s not miserable, it’s expectation management.

I find the best thing about watching your intake with the help of an app is realizing the food values, my protein intake was chronically low and my carbs were too high even on what I thought was a healthy diet. That and portion control, I think we’re all a bit deluded when it comes to portion sizes and measuring everything for a while can help with that. I also tend to add fruits, vegetables and beans in rather than focusing on what I shouldn’t be having, dietary improvements are better at satisfying hunger sustainably than a short to medium term restriction.

You are a good weight for your height. You want to weigh less. I agree with other posters. I can't remember who said it "you can't outrun a Mars bar"!. I was 5.2 lost an inch with age 74, now.. my BMR is 1200, if I eat "normally", like most folk I know, the odd treat,ice cream,bar of chocolate,I put on weight! It's not rocket science. I was quite ill in 2023, and about 5 years ago,put on meds then equating to the symptoms. Found out in 2023, I have a hiatus hernia and some other gastric stuff, severe acid reflux, heartburn. I stopped alcohol, caffeine, onions,you name it. I actually bought a book by. An American gastro consultant. I can assure you I have no connection with him! In September after a bad flare up, I went on his diet,it's called "the acid watcher diet". Everything field/farm unprocessed unrefined. When I see friends complaining that they can't loose weight,it's the extras,salad dressing, ketchup, pickle,they don't count. The weight loss was an interesting "side effect". I don't do it all the time, but it's preferable to pharmaceutical meds with side effects.

I try to keep to 3 meals but some days I do graze but not over cal limit

You r eating too much unfortunately.Too many calories in Vs out.

Have u considered glp1's?

I’m not sure you’re going to get the answers you’re looking for @Sorryagain

You seem to have ‘tried’ or ‘done’ everything 🤷🏼‍♀️

Your responses to some of these posts - when people have taken the time out of their Saturday morning to respond to your query - are pretty rude IMHO.

Cheerio 👋🏻

Sorry I just saw your weight. You won't be eligible for GLP1. But your weight is fine!

Read 'the obesity code' by Dr Jason Fung. It explains how our bodies gain and lose weight in response to insulin and other hormonal signals.

To lose weight, you need to keep insulin low for extended periods of time (so that our bodies can actually access our stored fat for energy). So that means no snacking, eating quite low carb, try for a late breakfast and early dinner, maybe even intermittent fasting.

I’m sorry you feel that. My intention is not to be rude. I’ve taken a lot from this thread. I’m just frustrated, that’s all

Meat does not cause atherosclerosis. Nor does fat. It's a debunked myth.

I'm 5ft4, 9st2, and had my body composition properly calculated at the gym. My calorie requirement, not factoring in exercise, is only 1350!

I want to lose a few pounds for the first time in my life (40 years old) and am now getting my head around how the hell I can make 1000 calories a day work.

So you might have overestimated your calorie requirements OP.

Could you give us a typical day’s food? I find the best with for me to lose weight (I’m also 5’2) is low refined carbs. So full fat Greek yoghurt, flax seeds, blueberries etc for breakfast. Omelette of some sort with fruit for lunch. Then either a ‘normal’ dinner with carbs or if I’m really going for it then no refined carbs so something like steak, mushrooms and veg, or chicken/salmon stirfry no noodles, or curry no rice. I also now don’t track calories. I aim for full fat, higher protein and low refined carbs. It’s working for me.

"Dairy is very high calorie and also best avoided."
You need calcium for your bones. Especially as a woman.

Agree

I'm 5ft6 and my diet currently involves me consuming less than 1000 kcal per day. And I work out etc.. too.

Well I dont know about you but I have taken some great advice from this thread.

Im going to now self identify as a leopard so that I can just be slender and lean and eat a carnivore diet

Do you mind sharing what a typical day of meals looks like for you?

Assume the 1129 is a typo!

I'm about your height and to lose weight I need to eat no more than 1000 cals a day. 3 meals of just over 300cals.

My BMR (just sitting and not doing anything else) is around 1100 cals a day according to my scales.

I've not read your whole thread yet but if you post exactly what you food is per day and the amount, I'm sure we can help.

Strongly disagree with this
Weight is only one aspect of health, a healthy diet including fats, protein and fibre and regular exercise is more important than not being a stone overweight for your general health.

Being totally sedentary and but thin is not a goal anyone should aim for

This is such positive and sensible advice. Thank you!

I've been using the Nutracheck app and I'm so impressed with it I've bought it. Never bought MFP. It's really good.

There’s also a lot to be said for our natural ‘set weight’. You could be fighting an almost losing battle against your body’s natural set weight point - the weight your body wants to be.

You need a min of 500 deficit. Or you need to majorly up your step count. I am 5ft 1, 9stone 5, and gain and lose half a stone all the time. I am at the top of my ideal weight now. I wouldn’t lose on 1350, its miserable but I need to eat 1100 max to lose and that’s with doing 15k steps a day. You need less calories as you get older. I am always hungry when losing, but I wouldn’t lose if I was eating 1350 and our weight and height is very similar. Try 1200 and up your steps. I walk up and down the living room to up my step count.

I think op has more than polite. People getting offended are the ones that op has needed to politely correct as they have misread or not read

Upu‘re eating too much. Three meals plus snacks is far too much for most people who are not doing manual work or growing a baby.
mare you even hungry when you are eating? What are you snacking on?