Weight not coming off!

[Spidey66]

So 2 weeks ago I started logging my calories on MFP. i'm very overweight, started at 17st 1 (the shame) at MFP allocated 1580 cals. I'm sticking to it except Monday as that was my birthday.

Many days my calculations are a couple of hundred cals under but I'm leaving it as I suspect sometimes I'm underestimating cals especially for instance cereal, pasta.

The first week I went down to 16st9.5 so 5.5lbs off, so I was chuffed....but this week it's gone up to 16st 12, so it's gone back up 3 lbs. Ok on my birthday I let it ease so I could have pizza, wine and cake in the evening but not enough calories to wipe out the rest of the week and add 3lbs on!

I'm 56, i'm not really clear if I've been through the menopause properly as I had a hysterectomy 7 years ago so obviously no periods since then but no other real symptoms. I've got an underactive thyroid but I'm on thyroxine and I had bloods done 2 months ago and my thyroxine does not need adjusting.

HELP!

But you've said yourself this isn't working, isn't that the point of the thread? There is a lot of evidence for why calorie counting is not all it's cracked up to be. The body isn't a machine and it doesn't use calories in a simple in-vs-out way. Even machines don't do that! The amount of fuel a car uses varies depending on outside temperature, driving surface, tyre types etc, and cars are simple compared to the human body.

The amount of fibre in a food alters the amount of calories your body processes when you eat it. The level of bacteria in your gut microbiome does the same, as does your muscle to fat ratio. Our brains use more energy than any other organ.

I used to think I couldn't do without carbs in every meal too. I was wrong, and when I cut them way down, I lost lots of weight. It was a long term eating habit for me too, since childhood, and I'd been overweight or obese most of that time.

I still eat bread, pizza, doughnuts, potatoes etc, because they're delicious, but they are party food now, or weekly treats. I'm not doing keto, I just keep my total carbs under about 60-80g per day most days. Carbs/sugar is the problem, not fat.

Calorie counting works for me but I currently eat 1500 and burn minimum of 2500. So 1000 cal minimum deficit daily.

Are you tracking your activity so you can see the gap?

I'll start weighing my portion sizes more, and try and be more accurate, and see how effective that is before cutting them further or stopping them. I've already (well apart from my birthday meal) scrapped or severely restricted wine, dairy, takeaways, chocolate, crisps, processed food (well apart from carbs!) etc. I thought I was doing well in making healthy food choices as I'm eating much much more fruit, veg, proteins etc. I don't want to cut out something else as well but will reduce it if it's not working as I hoped.

It may well be a blip. I did WW a few years ago, lost 6lb the first week, regained a lb, then went onto successfully losing 4.5 stone overall, My body might just be getting used to all this healthy stuff :)

But I promise I will weigh the carbs to get an accurate picture and see how I go and assess it then.

You need to weigh everything when calorie counting really. So much stuff is nowhere near the weight described on packaging so it’s mad not to.

PS am not tracking my activity, mainly because I don't want to overestimate the effect of exercise if you get my drift. But going by baseline, my calculations are roughly a deficit of about 5-700 calories a day. Currently I'm using my eBike to get to work. I know that's not as calorie burning as normal cycling, but I'm too unfit and my area too hilly to do that on a normal bike. I'm also walking the dog but she's not had s proper walk last couple of days as it's been too hot and the eejit refuses to take her coat off or put shoes on lol. She is a very active dog and will happily walk for miles, now it's getting cooler I can walk her for more. However when shes on the lead she keeps stopping and sniffing everything so is slow but it's better once we're in the park and she can get off and run round, then I can just walk round the park twice with her following.

I used to love going to the gym but this has fallen by the wayside, part due to my weight. I have arthritis in my knees which makes squats etc difficult. I know this can only get better by exercise and weight loss and is part of my motivation, Last autumn I fell off my bike and badly broken my shoulder, this has only recently recovered properly (well it's probably as well as it can be, its still stiff and slightly painful sometimes). Because of the shoulder, even swimming was difficult but I have started again but really need to go early in the morning cos otherwise the pool will be packed in this heat. I have done water aerobics which was something I found helped my shoulder, that's something I can do again. I used to like body pump and now I'm discharged from the hospital and physio can restart. I do feel a bit self conscious in the gym but thats my issue and I shouldnt use that as an excuse not to go. I used to love Zumba but the gym in only does it when I'm at work, there are none in the evenings or weekends!

I've just lost 2 stone 3 lbs in the past 3 or so months. And I LOVE carbs! I'd never follow a low carb diet

But I'd also not expect to lose weight very well eating carbs for every single meal so it may be something worth considering.

OP, I mean this kindly, because I was you for most of my adult life, and part of my teens (other than the year I lived miserably off low cal cup-a-soup and hot chocolate in a desperate attempt to be skinny): you are making a lot of excuses.

You say you have to eat lots of carbs because you always have. You can't exercise because this or that thing. You can justify Soleros because it's hot (when a glass of iced water is all you actually needed). I used to think exactly like this, and I was kidding myself. For decades.

Some lucky people can eat a lot of carbs, or lose weight easily on simple calorie restriction, others can't. You may not be one of them.

That aside, you're talking about not wanting to restrict or deprive yourself by reducing carbs, but you are depriving yourself. You are restricting.

You're depriving yourself of the fat and protein your body needs in order to function, in favour of the carbs and sugars that it doesn't need. Carbs and sugar are delicious, but there is no metabolic need to eat them, unlike fat and protein. You're depriving yourself of crispy chicken skin, full fat yoghurt, proper cheese, olive oil - all things that are delicious and good for you. How is that not restrictive?

It's brilliant that you have increased your vegetables - that's all fibre, and it's crucial for gut health - but you are not eating nearly enough protein or fat. Fat and protein are not when-I'm-thin luxuries, they're a necessity for health. Carbs are the luxury. You need to switch them round in your head.

If you lower your calorie intake even further, the chances are you'll fall off the wagon anyway, because you'll be hungrier. Especially if you keep eating all those carbs and fruit, and drinking all those sweet drinks, because sugar makes you hungry.

You don't need to go to the gym, you can do a few simple resistance exercises at home every day, and build them up as you get fitter and stronger. You can do a couple of ten minute HIIT workouts from an app each week. That's how I started, because I hate exercise, but I know I'm kidding myself if I think I don't need to do it. It's still a chore, I'll never be one of those people who leaps out of bed at 5am and goes for a run, but at 40 I'm now fitter, stronger and thinner than I've ever been in my life.

Sorry, hope that doesn't come across as haranguing. I empathise because, like I said, I used to say all the same things you are, and my diets never worked then either.

I am listening, honestly! I've already said I'm going to make a start by reducing my carbs. I know I eat carbs most meals, and I accept that its too much.

The Solero isn't a daily thing, it's a small treat I've had a couple of times... maybe about twice a week. Yes I eat fruit most days, but surely that's better than crisps and chocolate? Ànd I'm tracking them as well!

I'm not making excuses not to exercise....I cycle twice a day 6.5 miles each way 4 times a week. OK its an ebike, but I'm 56, overweight and I live in a very hilly area. I'm not quite ready for the Tour de France just yet! After I came off the bike I badly fractured my shoulder needing surgery to put plates and pins it. It knocked my confidence and it was 6 months to get the nerve to get back on it, and at first I was so slow because I was so nervous! But I kept at it, now I'm much faster cycling to work and back.

Me and my 4 legged friend will also be going on a long walk this evening!

I'm honestly listening and trying!

I am eating protein with most, if no all meals. Like I said for breakfast I have cereal (so shoot me! But will start weighing!) I have milk with that (source of protein) . When I have wholegrain toast I'll have a scraping of peanut butter for protein. I have chicken, meat, fish or a veggie alternative eg falafel (so protein) for lunch/dinner. I admit I'm not a huge egg lover, I don't mind them soft boiled or poached but not keen on hard boiled so won't be bringing in hard boiled eggs into work anytime soon!

What about rice cakes or crackers (eg cracker breads or ryvita) with hummus or soft cheese? Is that any better than pasta or bread for lunch?

Autumn or winter I’m ok with soup but too hot for that now!

Ps I go to work and can heat up soup etc in a microwave but can’t really cook so can’t do an omelette or something!

You need to eat 1gran of protein per pound weight
3 litres of water

My basal calories is 1650 - I am losing about a pound a week
My typical day
Breakfast
2 boiled eggs, protein yoghurt
Lunch
100g celery
100g red pepper
25g red onion
10g pumpkin seeds
1 avocado
1 tin of tuna in spring water

Dinner
100g microwave potatoes
200g tofu
70g frozen peas

Snack
30g protein shake
400g skimmed milk for coffee
3 litres of water

Exercise
Min 15,000 steps (4 dog walks and NEAT)
Strength training x3

Oh and ditch all the low fat shite. It's too process rd and full of sweetness

Natural full day always

Too many carbs, too much sugar, a lot of excuses and not enough protien. I don't even need to see what MFP says.

It's up to you really. How much do you want it?

@Spidey66 I'd check the calories on the low fat hummus and weigh your portions, I found even reduced fat hummus was still quite calorie dense (e.g. a quick Google says 100g has 180 calories). Philadelphia lightest cream cheese, quark or fat free cream cheese are all lower calorie (e.g. quark is 65 calories per 100g). If you can mix it up, so you have some crackers/breadsticks and some veg sticks they really help fill you up without adding lots of calories.

If you aren't keen on the low fat cheeses, this recipe for hummus doesn't have oil so is much lower calories but is still yummy www.theslimmingfoodie.com/hummus/ .

I think once you’re 40, carbs at every meal is a big no-no.

A splash of low fat milk and a scraping of peanut butter (and what a miserable phrase that is) isn’t even close to enough protein, even with a bit of chicken at dinner. You will lose muscle as well as fat eating like that. Once you eat the right amount of protein and fat, there really isn’t any room left for carbs.

fruit may have more nutrients and less shite than a mars bar (high quality dark chocolate in small quantities is actually very good for you), but it’s still full of sugar, especially bananas. That’s why you shouldn’t have more than two pieces of fruit a day.

Every time you eat sugar, whether it’s bread, cereal, fruit, rice, pasta or squash, you’ll get an insulin spike. Over time, as well as weight gain, this can cause insulin resistance and diabetes. It was the fear of this that finally scared me into cutting out 90% of the carbs/sugar I was eating. Wouldn’t you know it, the weight fell off.

you can make something like a cheesy courgette frittata to take to work, there are loads of variations on omelette that can be cooked ahead.

I do appreciate all the effort you guys are taking to answer my questions. I know it may sound like another excuse but it's not.....but I'm a lot older than you guys I'm sure and from growing up fat was seen as the enemy and carbs, especially wholegrain, were seen as filling and healthy and a good source of fibre. Fruit was seen as a healthy snack.

I lost a lot of weight a few years back through WW and I think my mindset is still there eg all fruit even bananas was free food (though obviously you had to use some common sense. They wouldn't encourage more than one banana a day, usually. )

I am listening. I am taking it on board. 40 odd years of what I am starting to see as outdated advice on weight loss isn't going to shift like that.

So I am looking for alternative things to eat, cos I'm being told reduce your carbs, reduce your fruit, but I have to eat something! So thank you @elizabethdraper @CrabbyCat and @TheLeadbetterLife for helpful suggestions

Me and my 4 legged furbaby have just had a 2 mile walk round the park and now settling down in front of Corrie on itv+1. We'll I'm watching Corrie. She runs from the room when she hears the theme tune. My husband is retired and I think he's been training her while I'm at work.

Proper hummus made with extra virgin olive oil, or a homemade soft cheese dip would be good, but have it with mixed vegetable sticks rather than crackers.

Or a nice salad with tuna, nuts and plenty of olive oil dressing.

extra virgin olive oil is extremely good for you, protects the heart and makes everything taste gorgeous. Seed oils, low fat spreads, cooking sprays etc do horrendous things to the body.

OP to start with, you don't necessarily need to cut out carbs or up protein or avoid sugar etc.

If you spend a few weeks being 100% accurate counting cals, see how that goes. You might find that's enough to lose a decent amount.

I eat carbs with most meals but now that I count everything, I choose smaller amounts of e.g. rice to allow for more bulky amounts of veg.

It is very easy to underestimate how big a portion is. You need a scales and a notebook.

Best of luck!

@Spidey66 in my salad i missed out 40g of rice

If you feel you need carbs in every meal you should have it. denying yourself foods leads to binging
so the trick is you want carbs count it in to your calories. you can have a ryvita everyday once it is counted into your calories

Planning is the key. you need to know what you are going to eat every day for breakfast lunch and dinner. add everything into MFP the night before and adjust tweak as the day progresses.

It is hard, I agree OP, because there has been decades of poor diet advice and commercial diet plans sold on the premise that fat is the problem. If you look into the background of this (and it’s fascinating), this was a theory promulgated by the sugar industry.

I’m not that much younger than you and I grew up with these ideas too, it does take a big reset. Also, I am a gannet and a greedy guts and very far from perfect with my diet.

there’s a support thread a bunch of us who are learning about this stuff and trying it out are on, which you might want to dip your toe into. We share successes, failures and recipes:

www.mumsnet.com/talk/weight_loss_chat/4590255-why-we-eat-too-much-thread-6

Is couscous a better alternative to ordinary pasta?

I had a lot of weight to lose several years ago. I severely restricted carbs but ate high fat and protein meals - it was the only way I lost weight and I even lost weight when I didn't exercise,. I did Paleo/keto so nothing processed but I cut down on fruit as it has a lot of sugar - whenever I wanted something refreshing, I ate cucumbers. I kept well away from cereals, pasta, potatoes etc I found that i had to be totally focussed and treated it a bit like a military exercise.
I don't know if couscous is a better alternative to pasta - I wouldn't touch either if I was trying to lose weight.

I'd check packets of the brands you have, but a quick Google suggests there's 112 calories in 100g cooked cous cous versus 130 odd in 100g cooked pasta. That's a bit but not a lot of a difference.

I lost weight having porridge for breakfast and a meal with carbs for dinner. The trick is just to pad out the carbs with veg and protein so you feel like you've had a big portion but haven't actually had huge amounts of the calorie heavy bit. This site has quite a few healthy recipes with pasta www.slimmingeats.com/blog/ .

For the carb / protein / fat balance point, once you are weighing everything MFP shows you the balance between them. There's an article here blog.myfitnesspal.com/ask-the-dietitian-whats-the-best-carb-protein-and-fat-breakdown-for-weight-loss/ that I found quit helpful. Obviously everyone will have their own preferences / experiences on what works best for them, but I lost weight on 45% carbs / 25% protein / 30% fat whilst still feeling I could eat pretty normally.