Weightloss almost impossible - any ideas?

[MargoLivebetter]

I am about 2 years post-menopause and I am slightly overweight. My BMI is 25.3. I have Spondyloarthritis, Osteoarthritis and degenerative disc disease and it is better for me not to be carrying any extra weight at all. In the past I have successfully shed weight by upping protein and reducing calories.

For the past 5 weeks, I have stuck to 1500 calories a day and get at least 70g of protein a day, higher if I can. I've lost 1lb. I'm rigorous about logging calories and have only had two days in that time when I went over.

I average 8,000 steps a day and do a full session of pilates once a week. Water aerobics once a week and a couple of 20 minute at home pilates sessions.

I don't take HRT and the only medication I am on is a powerful NSAID for the Spondyloarthritis. I'm not hypothyroid.

I can't do any high impact exercise because of the sorry state of my spine. I was wondering if I should do more weight training to see if that might help? Has anyone had any success using sensible and healthy weight loss options? I'm not up for injections or cabbage diet stuff.

I hope you don’t mind me saying but I’m looking at your breakfast and thinking it’s a massive number of calories when trying for a weight loss. I’d be having an egg or small porridge & skimmed milk, not both.

I didn't know the Fuel high protein porridge was a brand, or pre-packaged porridge @MargoLivebetter .

It does contain added sugar- roughly 17%.
The nutritional breakdown shows a serving (if that's what you have) has almost 13gms of sugar which is over 2 teaspoons.

Being picky, if you are also eating 3 toffees a day, a piece of chocolate, and a dessert of sorbet, you're probably exceeding the maximum 'healthy' amount of sugar per day 30gms -around 5 teaspoons - (for anyone- not people trying to lose weight).

The bottom line is you are eating more calories than you are using.
You either up the exercise or drop the calories.
I am mid 50's and menopausal and I gain weight on anything over 1300 calories and I do a lot of exercise.. I run three times a week (marathon training) and do light weights at home 3 x week.
And 2 HIIT classes.
It's really 😢 but you need to have laser focus and sheer grit to lose weight after 50...but it is doable

I eat similar meals but would replace most of the breakfast milk with water (appreciate this may not be sensible for you though because of health issues). For dinner, is your rice the dry or cooked weight? For lunch I'd try to reduce to 1 teaspoon oil rather than 2. And cut out the toffees - replace with some walnuts and raisins (10-15g total) if you need an energy boost. I find 1200 a bit challenging (doable but not fun). 1300 is doable (allowing for extra calorie days at the weekend) and leads to gradual weight loss for me.

I eat similar meals but would replace most of the breakfast milk with water (appreciate this may not be sensible for you though because of health issues).

OP is getting almost zero calcium anyway and should be aiming for 1000mgs a day as a post menopausal woman.

I'd replace the sweets with some full fat Greek yoghurt- just a tablespoon- or some nuts.

Olive oil(and other good fats) is great- it benefits the heart and lots of other things.

Thank you for the further suggestions @JinglingSpringbells . I've dropped the sorbet and am having 100g of greek yoghurt instead. I don't trust myself with nuts, so won't be adding those!

The three toffees a day are emotional support toffees! I may not be able to cut them but I will swap out the fruit for lower sugar replacements, possibly a yoghurt or a small piece of cheese.

@H0ghedge the rice is the cooked weight, but I'm looking to reduce that or cut it out now and increase vegetables.

@Theredjellybean it does require serious determination. I wryly laugh when I think how easily I could lose weight at 1500 calories per day even just 5 years ago!

It's no fucking life is it?!

Currently low carbing, doing 5:2 AND 16:8 (these last two I do constantly. Still doesn't stop the weight edging up). And losing 1lb a week.

I'm really hoping things settle down when my periods stop. And as the DC get older I'll be able to get out to do more exercise (having babies late- what they don't tell you 😬)

Hi OP, I'm 49. Losing weight by sticking to 1300-1400 calories per day. Veggies, lean meat, fat free yoghurts. I'm keeping to over 10k steps a day but I don't think that's really making much of a difference tbh. So far I've lost 7kg in 10 weeks.

Oh and if I do have any pasta, rice etc, it's the wholewheat stuff. Treats are a muller light or 2 squares of dark Lindt chocolate. If I'm craving something sweet I'll have a Diet Coke. I know the received wisdom is that processed/low fat foods are the devil but when you're calorie counting it's easier in my opinion. Like I would think what difference is 1 pot of full fat yogurt going to make, but it's probably another 100 calories that I can't afford. Plus I'm woeful at estimating amounts, like what I think is a tablespoon is probably closer to 2 or 3 😳

Well done!

Those porridge pots are FULL of sugar! I hadn't heard of them and, being curious looked them up.

There doesn't seem to be a plain one- they all have added sugar, golden syrup etc.

It's better to make your own with 35gms rolled oats, some milk and add your own fruit like blueberries etc. and NO sugar :)

@WingSlutz You've done really well to lose that.

I think one of the evils of stuff like 'diet' coke is that is just maintains a desire for something very very sweet.

Artificial sugars are the worst and also been linked recently to diabetes as it 'tricks' the body into thinking its sugar and insulin is pushed out in a very complicated way.

A bit of dark 80% choc is good as it's got fibre and loads of polyphenols and only about half a teaspoon of sugar per square.

I've cut back on sugar to almost zero and now I can't stand anything very sweet. it's amazing how your taste buds change.

What do you drink? We just don’t need many calories to exist sadly for the menopausal woman but good news for humans as a species as we can last on little food. Your body will do anything to hang onto the weight.

exercise good for how you feel and lol but not weight loss- otherwise tour de France cyclists would eat more.

@JinglingSpringbells I'm not using the porridge pots, I'm using a sachet. It only has 5.9g of sugar per 36g serving. I can live with that. 😀

@TorroFerney daily I drink as follows:

1 large mug of spearmint tea
1 real coffee with dash of milk
1 black tea
1 rooibos tea
300 ml of water with lunch
1 decaf coffee
1 black tea
1 rooibos tea
300 ml of water with dinner
1 large mug of spearmint tea

I always have water with me when I exercise too.

Okay you're allowed your porridge but in all honesty the quality of oats in some organic porridge or steel cut oats if possible (bought by the kilo) is going to be better than something packaged into a sachet with added stuff.

(We have a thing about porridge in the family!)

In a nutshell ( I know you're not eating them!)

Cut out the toffees- have a juicy apple instead or some strawberries.
Cut out the rice (unless it's wholegrain brown and a small amount like a tablespoon)
Get more veg into your lunchtime salad and maybe some yoghurt too to up your calcium.

You could easily reduce your intake by 200 cals just by doing this.

It's just me but I don't count calories. The only way I can not gain weight is by eating very low carb (one portion a day) and stuffing myself with fruit, veg, protein, some nuts, and about 250gms full fat yog every day.

Thank you @JinglingSpringbells I appreciate your insights. I'm definitely reducing the sugar and increasing the calcium foods.

You are admirable never having any drinks with calories in them, well without any significant calories.