Losing my mind!

[Strawbsss]

So I've been on Mounjaro since April.

Starting weight was a horrible 22 stone 13lb.

I'm now 18 stone 4lb... still a long way to go I know.

The thing that is driving me insane is, I've 100% stuck to a calorie deficit for weeks on end I just keep fluctuating between 18.4 and 18.7.

I don't understand it at all. I really am so careful and when I've had a plateau previously, I've eaten normally for a few days and it's sort of reset me and the weight loss has continued.

Can anyone help? Shed any light?

I've Googled it plenty of times and it all leads to 'you're likely not in a calorie deficit even if you think you are' 🥴

I know I am 10000%.

The only thing I can think is I am very constipated... but surely I'm not holding 3lb of 💩 every few days??? Xx

Try fasting this may help. 18:8 or 16:8.

Do you exercise?

Well done on the weight-loss you are doing brilliantly.

Have you rechecked your tdee in light of your losses?

i think sometimes thats just how it rolls though, if your cals are right for your current weight. Keep on keeping on and the plateau will shift!

Are you getting enough fluids, at your weight you should be drinking at least 3 litres a day

I'll probably get flamed, but I know my body, I only lose at under 1000 cals. I started at BMI 42 18 months ago, I have lost 4 stone but I only lose on sub 1000 cals. Check your tracker for your best weeks and see what you did then.

Thank you all!

My fluid intake is horrendous! I'm a teacher and I don't stop all day -literally have a coffee in the morning, a few sips of juice on my lunch and maybe a can of Pepsi Max with my tea / of an evening.
Maybe that really is something I need to think about!

TDEE - Yes, checked over and over each time I weigh and I'm definitely in a calorie deficit.

If only losing weight was as easy as putting it on xx

Your fluid intake and choice is key. There was a huge study that showed diet drinks are as bad as full sugar for insulin resistance. This will be hindering your weightloss. Swap to water only and one tea and coffee.

Your kidneys will be struggling on so little and poor quality fluid intake too.

If you can’t fast 18:6 or 16:8 try and make sure you leave at least 12 hours after dinner before eating breakfast too.

This will be it.

The chemical/biological process of breaking down fat uses water (lipolysis)

Your body is designed to retain water if it isn't getting enough, so if you are dehydrated then you'll be doing yourself a disservice.

If you don't have time to go for toilet breaks then I can understand limiting your fluid intake but it will be slowing down your weight loss and making you feel a bit rubbish.

At the very least can you increase your intake of high water content foods like lettuce, cucumber, tomatoes, watermelon, celery?

Just think of it this way, when you’re going to the toilet lots after drinking it’s because you’re peeing out the fat!
there’s a more technical way of explaining it but that’s the jist of it!

Can you try having at least 1 litre before you start work (maybe large glass as soon as you wake up, the rest after your morning coffee) and then the rest when you’re home from work and try to sip throughout the day

@Nightvax excellent description never thought of it like that.

This is an amazing way of thinking of it! Definitely spurring me on!

Thank you all - I knew you'd have a more logical answer for me. I'll definitely up my fluids and reduce my Pepsi Max addiction. When I think about it, I only really drink coffee or Pepsi Max... 🥴

How much of a deficit are you in averaged over a week?

I don't know why it happens, but it does. There's evidently more to it than just being in a deficit, because so many of us get stuck this way, even after we've recalculated our TDEE and calorie counted every morsel and sip that passes our lips.

I hope extra water helps you!

Your low fluid intake won't be helping the constipation either. It's very likely that if you up your water, you'll find things ease up a bit there too!

Get a big litre bottle with measuring lines on and take it work. Make sure you're drinking section every hour. And definitely quit Pepsi max and the juice. The aspartame in diet drinks is horrendous for you and acts like sugar. It definitely won't help weight loss. If you must have a cola now and then as a treat Karma Cola is better as it's sweetened with stevia and no aspartame but still not a good idea to have it too often.

What have you calculated as your TDEE and activity level? Many people make the mistake of picking a higher activity level than they actually are.

Even as a teacher probably on you feet all day, unless you are doing (as they say REAL LEGIT workouts) you might have calculated too high an initial TDEE.

I calculate mine as sedentary and take any exercise as a bonus/buffer.

I'd add that my TDEE on paper is several hundred calories more than I need to eat to lose weight. If I ate it, I would actively gain weight.

Found my scribbles from a live Q&A session with my provider where they had a guest PT attending - their suggestions for things to try to break a plateau (many we all know already!)

More steps, brisk walking
Strength training - muscle burns more calories
Calorie track and be honest with yourself / weigh food all food including oils/spreads
Eat less - TDEE is a guideline
Eat more if you are not eating enough / try calorie cycling / or temporarily (healthily) increase to kick start
Eat more protein
Good sleep routines
Reduce stress if possible
Drink water - raises metabolism by 25% for up to an hour after drinking 500ml

I would take something for the constipation and I'd drink a lot more water, too.

I found the constipation horrendous - I've had it three times in several months and each time I've felt really ill with it and have been in the bathroom for hours, in pain.

You really need to sort that out - it's not good for you the way it is.

I've found psyllium husk and plenty of water takes care of the constipation. It's just enough to keep me regular(ish) less food in does mean less poo out so regularity has changed since pre-Mounjaro. I soon notice it if I skip the psyllium husk though so it's definitely working, helps with reducing hunger too so a good bump towards the end of the week when some people start noticing a drop in satiety.

I'm sure I remember reading in Dr Andrew Jenkinson's book that TDEE varies quite a lot by individual. And it can be much lower in people who have dieted before, as the body adjusts to previous 'famines' by slowing metabolism. However, you have to temper that with the "don't eat too little" advice so there can be an element of trial and error.

However it's unlikely to vary by the 500 calories it's suggested you under-eat for a 1lb per week weight loss, though, so even if you are unfortunate and have a TDEE lower than the calculators suggest, you probably should still be losing, just a bit slower.

Hi all!

I've drank 2 litres of water today and I can't stop peeing! But I feel so much better for it?

My TDEE states I should have around 1780 calories to lose... I tend to eat between 1300-1500 though.

My activity level is pretty sedentary, I only average around 6000 steps per day. Xx