Why am I fat?

[hellenbackagen]

Genuinely this is my Day today.

I often go without breakfast and lunch.

Today I had a protein shake and dinner was a ham salad.

I had snacks and some slimline G&t

I run 5k now every other day . Wtaf is wrong with me?

I have back fat and a fat middle. I'm 5ft 4 and weigh 10'st 9 and have gained a stone this year. I'm 47.

Any advice much appreciated. I'm fed up .

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I run (ok - I amble but it's still over 5k!)

Oh and that fitness pal score
Does not include the run! I don't even add my exercise on that app! The 29 calories it "thinks " I earned are from my I phone thinking it counts steps !

Going without breakfast and lunch can starve your body meaning that when calories are available, it stores them as fat when ever it can. Fruit is healthy but contains sugar so eat in moderation. Protien shakes...hmm...not sure if they are fattening or not? Running does nothing to combat body fat, I literally lost nothing when I took it up. It's all about healthy diet. And apparently weight training can help with bodyfat ect.

So basically, stop starving yourself, switch fruit for veg, switch running for weight training and instead of counting calories, eat healthy.

My problem is I work shifts so can't eat a square 3 meals and I have a fitness test for my job which involves running so maybe I'm screwed.

I do feel my matabalism is ruined.

I used to be very slim. Like 7stone 5 slim. Now I'm 10 stone 9 and feel like a whale .

I’d look atvweights- like heavy weights- after years of CV it’s changed my shape totally. No starvation required

Do you have any symptoms of a thyroid problem?

Are you perimenopausal? When did you gain the weight?

Your diet is very sugary. Protein shake (I imagine it's sweetened to taste nice), fruit, alcohol are all sugary. Maybe you'd do better eating a low carb diet instead?

Get a test for thyroid.

Ignore calories "earnt/burned" through exercise.

Eat proper food. Not protein shakes or smoothies etc.

Realise it will take a long time to go. Think if it as a 2 year goal.

What are you snacking on?

Oh and it says 100g of blueberries. Did you weigh these?

Also, meal prep for your shifts.

Did you put everything you ate and drank into MFP? Weighing and measuring everything? That’s the best place to start re calorie intake.
Also how long have you been doing this for?

Yep windy I weigh and work out every single thing

I use the bar code scanner.

Snacks - lentil curls or small bag of popcorn
Sometimes fruit but not often. Handful of almonds.

I dont really snack .

So you basically starve yourself, apart from lots of sugary fruit and then alcohol... hmm

How about just eating real, whole foods? Proper veg with fibre, instead of a usually nutritionless salad...

Is every day like that, or do you over do it on weekends?

Are you drinking 2l water daily?

I think you are over thinking it all tbh. Shift work isn't an excuse not to get a proper meal into your body. Are you eating late at night when you come in? I know when I worked shifts I would get peckish at night.

I dunno if it'll help but I went on the slimming world diet and dropped from 9 stone 3 to 8stone 1 in about 3 months. No change to my exercise (as if I did any in the first place haha). The key is planning your meals though which might be tricky at work. I ate grapes as a snack and cucumber with literally everything for those three months too xD sick of the sight of them now lol.

And yeah, like spanishwife said - fibre. Brown rice and other healthy carbs, at least a bowl a day, with plenty of veg and lean meat.

When I aren't working late shifts and eat with partner we eat super healthy. Baked fish with veg salsas, Tuna with asparagus, if we eat any pasta or rice it's brown and not a lot of it, steaks and salad , tuna Niçoise salad or Greek salad , roast chicken (no carbs). I do cook a lot and I use Jamie Oliver and the Michael Moseley book a lot . I just don't get it. I was drinking a lot of wine but I've really reigned that right back. The alcohol is single measure of gin ( weighed at 25ml) and slimline tonic .
I don't eat much and what I do is clean . Partner says I need to up the exercise.

What do you eat when are on shifts though?

Partner says I need to up the exercise

Exercise isn't going to make you lose weight that noticeably. I lost a stone without upping my gentle exercise quite easily by calorie controlling with 3 decent, nutritious meals. I know everyone is different - just explaining that exercise doesn't really affect weightloss as much as you'd think.

@wingingwonder

I’d look at weights- like heavy weights- after years of CV it’s changed my shape totally. No starvation required

Can you advise further please? Do you do this at the gym or home? What is your routine like?

Also - avoid Slimming World. It's completely counterintuitive if you understand nutrition. If you are used to calorie tracking it will just be a mess. It's for people who have no clue. It's a profitable business for a reason..

That was a bit harsh reading back.. I just hate companies that exist to profit off people who are feeling low. The idea is that it doesn't really work and therefore keep trying again and coming back. I know it works for people who don't know where to start, but you obvious can live off minimal food, and don't need to seriously cut back.

Do you count oils that you are using OP? 1 tbsp of olive oil is over 100 cals, so if you are frying your meats in the pan, or drizzling over salads, you could be over doing it?

You lose weight by eating less. I wouldn't consider the calories burnt by exercising in your situation, as that can be tricky.

I'm losing weight by tracking calories ruthlessly. I also walk and do yoga, but that's it. And in my experience, LoseIt is a better app to track calories than MFP.

And don't skip meals. You'll eat more later, and will trick yourself into not realising.

also do you count the cals in things like milk in your cuppa, or from that dollop of ketchup (or whatever)

I think I count absolutely everything. And yesterday I only used less than 1000 calories anyway so even if I missed a few calories I think I'd still be well under. 🤷🏻‍♀️