Shorter ladies - wegovy/mounjaro

[Lineem]

Hi
is anyone else struggling to stay in a deficit? My maintenance calories are 1800 because I’m not very tall. I’m on max dose of wegovy and still have 1stone to lose and it’s no longer silencing the food noise .

already today I’ve eaten crumpet thins with biscoff spread (measured) for breakfast

some melon , a yogurt , teas and coffee as snacks .

cod bites and baked beans , ketchup for lunch

a mini twix and a mini kitkat.

not even 4pm and I am on 1000kcal .

any tips and low calorie meal ideas are appreciated.

is it me or is it much harder to lose weight as a shorter lady ?

You need to eat more nutritious food. Most of what you have eaten is either high in sugar (melon, baked beans ketchup ) or low in nutrition crumpet. Or both kitkat twox biscoff . And all low in protein.

It’s nothing to with size.

Here is my standard day 1,200 cals

Breakfast - 250g fage0% 5g chia seeds and 75g berries (fresh or frozen)

Mid morning - apple and 10g Lindt 85%

lunch - salad with tin tuna, lettuce tomato cucumber pepper celery and olive oil dressing (max 5g olive oil)

Mid afternoon protein shake

dinner - 120g chicken breast brocolli cauliflower etc

If I have calories left and I hit protein goal, I’ll have a mini twister

I'm 5ft 3". My maintenance is 1530 cals and my deficit is 1030 to lose 1lb a week. This last month I've lost 5.3lbs. I'm on mj 7.5mg and have been all the way to 15mg and now back down as my bmi 22.8 currently, and I still lost, I check my smart scales and it is fat loss.
What I find helps is low carb, high protein and plenty of water. I had 850 cals yest but I wasn't feeling well, headachy and stressed due to personal situation and it was first day after jab. Usually I aim for 1000-1200 cals a day. I focus on 2-3 meals a day and try not to snack on junk as its wasted calories.
I don't exercise but if you find a struggle to keep calories low, you can to increase calorie burning and fat loss instead of cutting food. Instead of the crumpet, twix, kit kat, biscoff spread, melon, which are all quite high in carbs and sugar, focus on protein and good fats, cottage cheese, high protein yoghurts, nuts, avocado, egg etc. They will keep you fuller for longer. Chicken and veg or fish and veg are easy options which are higher in protein, sweet potato is a good carb option.
I also sometimes buy high protein ready meals when I don't have time to cook.
Yesterday i had chicken breast in airfryer with peri sauce on top, sauteed spring greens and chickpea and lentils in paprika based sauce. For breakfast I have a protein shake with powdered peanut butter, collagen, liquid vitamins and liquid iron in.
How is your water intake? Aim for 2-3 litres a day and if 1mg W isn't working move up or try MJ.
I'm hitting 70-105g protein a day and I weigh 59kg, you should eat minimum 1g protein per kg body weight.

In a deficit to maintain muscle mass need more like 1.5g of protein per kg. I aim for 2g and I’ve pretty much managed to lose only fat.

That is true - it is all high sugar.

i don’t enjoy cooking and actual meals which is my downfall . I won’t touch rice , pasta , eggs , we are a nut free household so otherwise i would be snacking on those.

I probably only drink 250ml water a day but have a lot of herbal tea.

I also think I have calculated my maintenance calories very wrong as I’m 5ft 3 too.

To maintain is minimum 1g upto 1.5g according to online sources, to build is 2g. My intake is well over 1g upto 1.8 times often. If someone is transitioning from a high carb diet, even if they start at 1g per kg that is a lot better than low protein.

It does depend on age and weight too, I'm 43 and have an office job. Use tdeecalculator.net and see what it brings up.

Yes it's harder simply because your daily cals to be in a deficit are quite low.
My tips are, 1,is there a reason why you're on wegovy,? if not switch to mounjaro it's better.
2,IF, don't eat breakfast, at all, hard at first but you'll get used to it. Drink black coffee loads of it, and use the mantra don't deny delay.
Have high volume low cal meals, so fill your plate with veg, and protein. Simple stuff like grilled salmon, grilled chicken, prawns, tofu.
Yogurt wise, ditch anything that claims to be low fat and the processed ones, and eat fage 5 % it's a game changer, the small amount of fat adds to the satiety. I eat a big bowl for lunch with berries, and it's only about 200 cals and often can't finish it, satisfied till tea, stick some chia and psyllium in there for good measure.
Don't eat simple carbs, don't eat upf food it just leaves you wanting more. Anything sweet will just leave you wanting more sweet and so it goes on.
If you absolutely must snack, eat a small piece of cheese instead of something sweet.

You’re eating sugar all day. You need to up your protein and cut down the sweet treats. If you still need a sweet treat, swap it out for something that’ll give you protein too such as a chocolatey protein shake or protein pancakes.

This is all really helpful, thank you . All the yogurts I eat are the low calorie , no fat ones! I find it so hard not to snack on work days or if I skip breakfast, I end up overeating in the evening

I am on wegovy because it’s just what I started on ,the injection seemed easier to use . worried if I switch now , I’ll gain weight as I’m on max wegovy and would need to start on minimum MJ

No, I'm 5ft 0in and I'm doing just fine so far on Mounjaro. I don't count calories but having been on lots of diets over the years I know what to eat and what not to eat.

I don't think it's more difficult for us shorter women to lose weight - also, for me 5ft 3in is tall! 😂

MJ is a stronger med, many on 7.5mg-10mg have to start minimum 1.7mg W if they switch and many go to max and it doesn't work as well as most of the mj doses. If you switch to MJ many prescribers let you transfer to a specific transition dose. Oushk have a table for this but many other prescribers may allow it too.
The table I've posted are those moving from M to W but it gives you an idea.

@Lineem mounjaro works on two receptors and is generally considered more effective, not sure whether you'd have to start on 2.5 you'd have to speak to your provider.
I get it's hard with snacking, but on mounjaro I didn't have the urge in all honesty, I just forgot about food mostly.
I'd try to snack on something not sweet though as its a vicious cycle.
Get yourself a big pot of the fage and portion it out, it's really satisfying, like having a big pot of cream,but without the cals. 😂

I have the biggest sweet tooth , it’s my downfall. I thought melon was one of those low calorie foods I could eat lots of.

I will have to try and switch to MJ . I’m scared to look at the cost.

used the Tdee calculator and it says my calories are 15088 so I’ve been eating at my maintenance all this time .

I have lost 2st in total but it’s just stopped . Actually I’ve recently gained weight.

It’s really hard to maintain muscle mass in a deficit hence it’s worth aiming for the upper end. There seems to be some evidence that maintenance is easier when muscle is not lost.

Only £10 difference in price.

love reading what you all have eaten throughout the day . I wonder if I can find some threads with what people eat in the day whilst on GLP-1 medication, it will give me some inspiration.

You’re eating crap OP. Sorry. But if you eat like that after you come off the meds you’ll put it all back on anyway. Time to learn how to eat to stay satiated without blood sugar spikes and drops and with slowed digestive transit to ensure you’re not craving things.

I’m on 5g Mounjaro, second month at that level, and fairly easily stay under 1200 a day. I got rid of all of the calorie dense foods that are small and easy to eat and now have fruit if I want something sweet.

I'm also short. I often have 2 meals a day which make the portions look more reasonable. I don't snack.

If you have enough protein and fat you possibly won't feel the need to snack.

Yesterday I ate fried mushrooms on buttered rye toast, and a boiled egg at about 11am. Then prawn mayonnaise and smoked salmon salad, with lots of salad veg, one small potato, hummus, guacamole, beetroot. Had that about 5.30pm. Then some cheese later in the evening, with celery and nuts.

Today I had homemade yogurt and chia seed pudding with frozen berries and mixed seeds and nuts for brunch. Followed by half an avocado. Then an early dinner of roast chicken, one small potato, fried mushrooms, tomatoes cooked in olive oil, spouts in butter, broccoli, green beans, carrot.

The bones of the chicken are in the slow cooker to make stock for some vegetable soup.

No. Tropical fruit like melon is not ideal for weight loss. I’ll have an apple and a portion of berries each day but def no melon / mango / pineapple etc

@Lineem if you get in quick, you should get the mounjaro pens with the golden dose still in them, because they're phasing them out soon, so 5 doses in all.

If you change to Mounjaro you will still need to work with it too, eating more protein, fiber, reduced carbs, minimal sugar and UPF, plenty of hydration is the way to success with any WLI. It is not only about calories. Not changing the way you currently eat is wasting the investment you are making in any medication.

Completely agree with you!

OP look on www.monj.co.uk for prices. Some offer discounts on top. I'm with oushk as I can choose a saturday delivery day with working mon-fri and I get a maintenance discount of £25 off each pen. There's plenty of cheaper pharmacies too.
You could use your wegovy pen every 5 days to use it up and increase the concentration for now.
If your maintenance cals is around 1500 even 1250 a day will help with losses of half a lb a week. The more active you are, the more you calories you will burn. Do what you can with today then start fresh tomorrow.
I usually just have a protein shake or coffee in morning and save my calories for lunch and dinner. I've had a 200g pot of high protein yoghurt portioned out throughout the day when I need a snack.

To figure out your maintenance calories use this rough calculation. This doesn’t take height into account but is a general guide.

W is your weight in KG.

If age 18-30: 13.1xW +558
If 30-60: 9.74xW + 694

• then take the total and times by 1.4 if sedentary or 1.6 if moderately active.

If you want to take height into account it’s -

W is weight in KG, H is height in METRES (eg 1.64m).

Age 30-60: (8.18xW +502H - 11.6) x activity level (1.4sedentary, 1.6 moderate activity)

This puts my maintenance as around 1776 and deficit would be 1276 but I actually maintain on 1200-1400 and have to eat below 1100 to lose. Most tdee calculators have me as 1500 maintenance which is more accurate.
What do you do with height in your second calculation? You have put it right next to the 502.