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 with @PinkBee above

OP it sounds like you're doing a great job to be healthy and strong through menopause, and you're a great weight.

Lift the weights.
Eat the protein.
Get strong.
Fuck the 3kg.

Does your gym have a body fat% scale? Maybe if you could see your fat % going down you'd feel better?

But surely, @Mirabai , it's never actually 'over', is it? Because the minute any kind of regular eating is reintroduced, the weight will increase....

Some of it may be out of your control. Low estrogen & testosterone leads to weight gain, and low thyroid can make a big difference (I can attest to how powerful it is as I was put on a idose of thyroid lowering medication, and my weight increased almost immediately).

You seem to be doing all the right things, but if we are too looks at this as excess calories, fat or carbs.....then have you considered only eating when hungry? Not waiting until you're very hungry, but waiting until you at least feel that need. It's not great for blood sugar I imagine, but I tend to lose weight when I'm left to my own natural eating rhythm, where I wait until I actually feel like I want some food before eating.

You may want to consider that what you're eating at breakfast is too much for you, and you could get away with eating a fruit or protein yogurt at lunch, and you'll still be fine. It might feel really joyless, but maybe that's what you need to get your weight down. However, you might not want to cut down like that on days you're excersising in the gym in particular.

I have found this thread very enlightening so thank you op. (FWIW I think you’ve been fine op. Not sure your posts have warranted the comments).

I’d say you definitely need to reduce calories - I do, as a similar aged woman. Depressing I know. I hear you on that!

I also loved @Sugarnspicenallthingsnaice’s post. So much rubbish people talk on mn about weight loss.

I don't agree at all. She's pretty pithy but it's SO irritating when people don't read posts before commenting.

There's always a pile on of some sort unless OPs are falling over themselves.

People are taking time to give her some advice on a saturday morning - who has time to read a whole thread or even filter the OP's posts in between other things they may be doing/reading? She could just not engage with posts asking her to repeat info instead of giving those posters snippy answers, that's just not necessary.

The answer generally is you are not eating in enough of a calorie deficit. Do you do any strength training? I’d recommend building muscle so your body can more efficiently burn calories, and so you don’t have to restrict your calories so much to see fat loss. With muscle building, you will see body recomposition but may actually gain in weight.

Why should she? If people don't have the time to comment meaningfully (as in read the OP posts) then what value are they adding?

I would try 1200 cals a day

I’m 5ft 2 and 148lb I would love to be 129! Why do you think you need to lose any more weight?

It's not useful advice though if one hasn't read the question. All the posters recommending that maybe she should look into weight training when she's already lifting heavy 3 times per week, what are they adding to the conversation?

No I’ve never found that. If I put on weight it’s because I’ve been eating more than normal for a while. I find if I lose it and go back to normal eating habits it stays off. I don’t diet very often as I don’t like it.

Regular eating being eating at your maintenance? Well then no your weight wouldnt increase

Thats the point, you eat in deficit to lose weight, then eat in maintenance to maintain.

If you mean 'regular eating' being eating too much for your calorie requirements then of course the weight would increase.

I think maybe you just need to give it more time? If I’ve read it right you’ve only just built up an increase in exercise over the past month. If you can maintain that another 2/3 you’ll probably see it start to shift.

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

The clue is in the 'grazing'.

I'd also ignore calorie 'advice' online because it doesn't take into account anyone's build. It's a very 'bald' estimate of height/ weight/ cals.

I gave up counting cals decades ago.

There is nothing more boring than counting calories and having 'forbidden' foods.

If you live on lean protein, fruit (but not high sugar types), loads of veggies, (but ration ones like potatoes) a small amount of wholegrains and pulses, with some dairy, you should lose weight.

You can have a massive salad with hardly any calories and it's delicious and filling.

Cut out sugar, snacks, and anything crap food like crisps, etc.

I think half the battle is enjoying cooking and preparing food that's interesting but is healthy as well.

Exactly.

Yep as pp have said (I did read all the posts btw) it's actually simple and complicated all at the same time. I get that you are frustrated and outraged that your efforts aren't working and you are fighting the truth of it: you have to cut calories to lose weight.

Activity / strength training is irrelevant to weight taken on its own, since the impact on bodyweight from increasing activity is minimal, as studies have shown (could link, but google is your friend here). Activity actually prevents weight loss in relatively fit people. Again, google/friend, etc

Activity and diet are linked together in advice re losing weight from NHS et al, because overweight people on the whole are also unfit people, and being fitter maintains a level of weight and stops you putting it back on. However a fit body working well won't let go of weight easily, since it needs to use energy for activity.

To drop weight, I cut calories drastically, and cease all intense activity bar walking for mental health. Controversial, but scientifically sound. You can tolerate fewer calories when inactive, since your body does not respond by demanding fuel to use for the activity by making you uncomfortably hungry.

When I'm at the desired weight, I resume activity, increase calories slightly (a still pretty miserable compared to pre meno amount) and the weight loss is stalled.

Good luck

I don’t think OP has been rude at all. I’m sure within a couple of posts yet another person will suggest weight training. It’s frustrating that people can’t be bothered to read the opening post.

I’m 5’3” ,in my 60’s. To lose 2lb a week INeed to stick to 1000 calories a day. I’m not sure why but any significant increase in exercise stops my weight loss for that week, and I have heard others say the same. OP, you don’t have much to lose and You are already a healthy weight so this is more difficult for you.

Not true — if OP is trying to build muscle, her protein intake is great. 60 g is not near enough to build muscle.

Limit carbs and intermittent fasting. Swap rice for cauliflower rice. If you’re hungry inbetween meals, fill up on low calorie foods such as watermelon (sugar free hot chocolate and jellies also worked well for me).
I lost 30kg in a year that way without any exercise. Contrary to belief, if you reintroduce carbs gradually and maintain 1800 calories, you won’t pile it back on.
If have pcos so I do still limit my rice/pasta intake as it makes me gain weight but I can eat bread no problem :)

I'm the same height. Even on MJ I had to reduce my calories to 1,000 or less per day to lose 1 or 2 lb a week.

1,250 to maintain.

Am 53.

Just popping in as a fatty mcfat on Mounjaro but take a look at losertown (my links never work but you can google). This shows an estimated trajectory of weight loss based upon age, calories and activity levels. It’s an eye opener. Even as someone a bit younger, a bit taller and a damn sight heavier, with the mj to help, I am only projected to lose a lb ever 10 days or so. I struggle to get my calories to 1200 (that’s the drug) and bob around 1100 most days. I have whoosh weeks and stay the same weeks but roughly the losertown rates are coming out broadly accurate for me and for others.

To drop insulin, you have to remove carbohydrates from your food as that is the trigger for insulin. This is why the carnivore/paleo/keto diet works. It drops the insulin through the floor. You can eat fatty meat and eggs etc and you lose the fat because the insulin is down, your pancreas is having a rest and you start to burn your own fat to fuel your body.

Great as a short term fix if you have type 2 diabetes and need to get the weight off fast, but terrible for the gut microbiome long term and also an unsustainable way of eating.

Unfortunately the so-called wellness industry is full of grifters who give horrible advice. It’s not just women who are fed the conflicting messages, but exercise science and nutrition are established scientific fields with best practices we can follow.

OP, there are some great science-based fitness accounts on Instagram you might check out. I like doclyssfitness, Coach John Noel, and bethferacofitness. The latter is a post-menopausal woman who lifts heavy.