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 agree, no one should be recommending the carnivore diet, a relative ended up in hospital for 3 weeks last year due to eating strictly carnivore diet. Apart from a whole host of other long term issues they needed daily vIt B drips as they were so deficient.

I'm a similar age and the only thing that helped me lose weight was fasting. I eat a good breakfast and lunch but then don't eat again until breakfast. Can be challenging at times but my body is used to it now. I don't eat any less calories per day, it's just when I eat them.

I agree. I don't know why anyone is even bother replying to her as she's coming across as a bit of an ass!

Thank you, LunaNorth, for so much sense on this subject. Women who keep their weight down to an artificial level look so much older than those who allow (within reason) the natural course of things.

Muscle does not weigh more than fat!!! A pound is pound and it’s ludicrous that people keep posting this!

You've had loads of suggestions here but my 'typical diet' which is every day for me -

Full fat Greek yogurt (Fage) about 200mls plus mixed seeds, blueberries and another fruit. Or 2 eggs with a couple of oatcakes.

Home made soup or some kind of salad (often tinned sardines, salmon, small 30gm piece of cheese) loads of leaves etc. Piece of fruit.

Dinner- protein like fish, chicken, prawns, loads of veg (at least 5 over a day including lunch) veggie curry with chick peas, (1tbs brown rice).

I eat 'normal stuff' like a chicken roast but with only 1 potato, shepherds pie, stir fries, veggie bakes with pulses (beans or lentils) etc.

I also eat nuts and nut butter (no sugar) as a mid afternoon snack if I'm starving.

Thank you all. Lots to absorb and realise - I obviously need to cut more calories if I’m to lose. But also need to be balanced with my self perception and expectations, which I suspect I’m not.

for those of you who think I’m being rude, a know all, or an ‘ass’ - 🤷🏼‍♀️ - I can’t help it if I’m knowledgable. But as I’ve said, I’ve still to learn. And yeah, I do think people should read the posts if they’re going to comment. But my intention isn’t to be rude.

Can you be more active? Your step count is still quite low if you’re trying to lose weight. You could aim to never be less than 10k but some days try for 12k or more. I work at a desk five days a week but still try to keep my steps up at 12-15k a day.

OP, I've just RTFT (having been diverted by @LunaNorth 's excellent post) so now know what you weigh. Why are you trying to lose weight? I don't think any of us should be encouraging you....

I think this is nonsense. There is a line between looking gaunt and looking slim and fit.

There is no such thing as an 'artificial level' unless you're meaning a 6ft model who weighs 7 stone and is doing that to get work (and of course it's wrong.)

Trying to tell someone who wants to lose half a stone to suck it up and stay that way is hardly helpful is it?

Maybe this is where there is an obesity crisis where 70% of women are fat and friends say 'Oh, a bit of 'padding' is fine.' Or 'give up as you're older.'

Also reducing my 20% is nothing, and most calories on food is not 100% accurate. Even if you’re weighing everything, you could be wrong by 20%. So very easy to see why you’re not losing. Even 500 deficit a day is only 1lb a week loss. When I calculate my calorie allowance using those TDEE calculators I put myself as sedentary, even though I hit 15k steps daily, that way it’s a bit of an extra boost. If i’m strict I can lose half a stone in 4-5wks. I often put it back on again a few months later, but that’s life when you’re 5ft 1 and nearly 50, so easy to gain, much harder to lose. Stick to 1100 and you’ll start to lose.

OP is probably almost at the top of her weight range. I am a similar weight and height at 9st 5 puts me in overweight category and I don’t feel good about myself, my clothes are tight and my belly is big. It might sound light to taller people but its at the higher end for us people just over 5ft.

I am in perimenopause and have struggled in last few years to lose weight. I have been lifting weights 3 times a week for past 3 months and following a nutritional plan with my gym also which is reviewed every 2 weeks. I have lost 22 lbs. Bmi now 26 so a little still to go but it's working. My diet is low carb high protein (vegetable carbs only) and high natural fats. No bread, rice, pasta, potato. It alternates between this for a month then low carb, high protein and low fats. My blood results for cholesterol and blood sugars are significantly better too. I still do have the occasional meal out for celebrations so not completely deprived.

I'm going to weigh in lol and say you are actually doing everything right.

When I was bulking and cutting, in the cutting phase I would initially lose around 200g - 500g a week. So only 2lb a month. Its possible that you are clinging on to fat but give it a bit more time and it will come off. Other things you can do to help

Up steps - I'd go up to 12k - that should ser a bit more weight shift.

Track calories religiously and cut off another 50 calories a day if you are really not seeing progress

Make sure you are actually eating balanced macros

It's far better to lose weight slower as its more sustainable and also means that you are not losing any muscle mass which is a premium as you age.

Wow how horrific to look 'older'. A womans crime eh?

There is nothing 'natural' about putting on weight, its not true to say that animals in the wild become rotund in middle age, most of them dont have a middle age. However domestic pets become overweight as they get older because we dont recognise what overweight pets look like and think they're normal and over feed them like we overfeed ourselves.

I'm 5ft6 and I lose reliably on 1200 cals a day plus weights and walking.

At 1600 cals I lose half a lb a week.

I prefer to go hard and fast and get the pain over with, so 1200 cals, 3 weeks, half a stone.

I think the actual weight you are is almost meaningless without seeing you naked!

I weigh a less than you (about a stone less) but I've still got body fat.

My weight for me is normal although I know I've lost some muscle compared to being in my 20s and 30s .

I think the trick is not to focus on weight but look at your waist-hip ratio.

If it's too high (online info on this) you're carrying too much weight around your middle which can also be inside too as visceral fat = risk of cardio diseases.

I’m no expert, but have been reading a lot about the benefits of fasting lately. Essentially eating the same calories but in a smaller window. I read the book ‘fast like a girl’ which i found very interesting.

It’s great you’re doing those things - do you find them helpful? Do you feel stressed?

Kindly, but you do come across a bit bitey/angry in some of your responses, which is your prerogative of course.

I spent years ‘doing’ stress reduction activities, but I was still physically and mentally stressed and dealing with the issues that had on my body. It wasn’t until I took a step back from all the ‘striving’ to be, that I realised I was stressing myself with all these self imposed goals for perfection or whatever.

Could I ask, if you are size 10 and very toned why do you want to lose weight, is it a psychological thing and you want to see a certain number in the scale even though you are slim and toned?

OP, I’m in peri so a slightly different life stage, but the only way I can lose weight these days is by intermittent fasting and lowish carb, so I don’t track macros but only have one carb meal per day so if I have toast for breakfast that’s my carb meal of the day. I only follow this during the week though and eat whatever I want at the weekends.

The same volume of muscle will weigh more than fat. So, you can put on a surprising amount of weight by just increasing your muscle mass by a small amount.

For example, when I started weight training I weighed-in after a couple of months and I'd put on 2 kilos, despite having lost 5% of my body fat, and was actually a dress size smaller!

If I eat three meals a day especially in the evening, I can’t shift why weight. Sometimes even in healthy food, there is high amount of calories. I found not all diets work for everyone. Sometimes water retention can cause weight gain, eating too much protein & meals late evening can add to weight gain. So for me, I would have a healthy breakfast, lunch & no evening meal, I would eat natural yogurt, nuts and fruit like apples, pears & blueberry’s. There’s alot of sugar in fruit like grapes, pineapple & mangoes so I tend to stay away from these unless you have small amounts in morning for breakfast to burn of the calories during the day. Hope that helps ! Oh and black coffee did wonders for my hunger pangs !

I went through the menopause many years ago and put on weight. I did loose the weight eventually, but you really have to get used to eating a lot less.
After keeping this weight off for many years, I have put on half a stone in the last year. I know why I put it on. It is all about portion control and not snacking.
It is always very easy to underestimate your calories when you are counting them.

Fasting has come under scrutiny as being unhealthy BUT one way that is good for anyone is to have a fasting window, with at least 12 hours and ideally 14 between last meal at night and the first meal the next day.

so dinner at 6pm, and breakfast at 8am.

It's good for your gut microbiome to give it a rest .

Eating late in the evening is a no-no for anyone trying to lose weight.

FWIW I don't actually agree with calorie counting.

I allow myself a portion of carbs once a day- wholegrain or pulses - and the rest is all protein, fruit, veg (sometimes 8 portions a day in total), dairy, and a piece of 80% dark choc 😁

I do believe in set point theory. I've recently lost loads of weight on mounjaro ( prescribed for diabetes not obesity but I was apx 2 stone overweight). It fell off me in the initial months, now I've plateaued but this feels like the weight my body is happy to be at if that makes sense. But calories in calories out can't be true as I was eating absolutely masses before so reducing my food intake meant the weight came off quickly. Now I'm a normal weight my food intake is much lower than pre mounjaro, but the weight loss has stalled. I possibly could eat even less but cba. But my point is, at a lowish weight to begin with its incredibly difficult to get more off.