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 ?

Also make sure you double check those yoghurts… low fat does NOT mean low calorie. They usually replace the fat with more sugar and they’re often similar calories but people eat more thinking they’re low calorie.

Apologies you times the height by 502.

This is the Henry Equation which is generally the standard one used by healthcare professionals in the UK. However there are people who are both for and against this equation and many dietitians will opt for another one (Schofield or Mifflin St Jeor are also popular). It’s not an exact science as different outcomes work for people with differing muscle mass, ethnicity, fat % etc. This is just a general, unpersonalised guide equation.

The second one gets me to 1783. I'd definitely put on weight with those 2 unfortunately. I'm sedentary and was prediabetic and perimenopausal and slower metabolism due to my ethnicity i believe, classic apple shape. My muscle mass was quite high for a woman, 43.5% starting off MJ to now 38.5%. My body fat is 30%.
For 6 weeks I ate at 1500 cals max before using MJ and then did 4-5 sessions HIIT workouts a week and I lost only 2lbs!

Lots of that is wasted calories. I’ve been doing MJ for 5 months now and in that time I’ve had chocolate twice! I don’t get the urge to snack at all. If I do I have something with protein. You need to drink 2-3litres of water a day too.

Right I’m switching to MJ if I can .

at first I was eating whole foods , volume eating , cut down on all sugar and snacks but then I stopped losing the weight and gave up , especially as I used to not even hit 10k steps a day and now I am and on some days even doing 25k . Now I’ve gone back to not really eating proper meals and if I do , just one meal and snacks. I’m worried about MJ side effects. I’ve had none on Wegovy

Unless you eat whole foods, get 120g protein, 30g fibre, and most of the carbs is complex then you are wasting your money.

As I understand it it's more likely that you're gonna get side effects on wegovy, despite it being less effective, it might get you back on track, with a new mindset,especially if you have more suppression, as I say I didn't think about food really on it, plus the highest dose of wegovy isn't as strong as the higher doses of mounjaro, it may be that you need to go up to the higher doses to get the best effects.

I'm 5'2 and it's hard I know but I rarely go over 12/13 00 calories and I eat whole foods with good nutrition like meat, fish, eggs, greek yoghurt, veg, fruit but only a selection.

Carbs aren't the enemy, I just have high fibre ones and less of them. I rarely have processed stuff and definitely no treat foods that are high in sugar. I sometimes have dark chocolate but that's a rarity.

I know nothing about Wegovy but have been on MJ for 6 months and it's life changing. But you have to change your relationship with food otherwise it's just a waste.

Priorities are fibre and protein and once you get your head around it, it's simple.

Here you go @Lineem, this is the thread you need

https://www.mumsnet.com/talk/weight-loss-injections/5325362-what-i-ate-today-on-mounjaro-back-for-round-3?utm_campaign=thread&utm_medium=app_share

Im 4 foot 11 and my tdee is now 950 to lose. It is hard for us shorties! Ive got another 1.5 - 2 stone to go. I try and have a lot of protein and I get high suppression most of time which helps!

Thank you !

You need to review your diet, there is a lot of poor quality and highly processed food there. I pretty much cook everything from scratch and stick to clean whole foods. I cook in batches, and now winter is here, soups and dhal are great for lunches, throw in some pulses and they are high in protein and fibre with no carbs.

Also. How much exercise are you doing? That increases the amount you can eat. Does your exercise regime include strength/weights to build/retain muscle? In the past few weeks I have lost 1.2kg of fat and gained 0.5kg of muscle, as a consequence, my TDEE has gone up a bit (the scanner at the gym calculates it based on body comp and activity level).

I do two body pump classes a week, two pilates classes (reformer and athletic), plus 2 hours of swimming a week and 90 minutes a day of brisk walking. This is really helping with muscle mass and my body is really changing shape. I can eat plenty and have lost 27kg since Feb. My weight loss is slow now, but my BMI is 26, and I am focusing more on recomp. My TDEE is 2094, and that's with me saying my activity is 'light', whereas I could probably get away with saying my activity is 'moderate' (job is desk based). I am 5'3-4

Can you afford good ready meals by m and s or cook? Look up some healthier and more filling meals and snacks you can stand the thought of.. Nuts are v calorific so you'd need to be v careful about them even if you could eat them.

And use something like nutracheck to monitor your calories and your protein and fibre intake. It will also give you a calorie goal. And it will monitor your exercise which will mean you can eat a bit more and still lose.

As well as the fact you are eating a lot of empty calories, I'm guessing part of the problem is that eating so much sugar and not enough protein and fibre is setting up a craving for more sugar that's fighting with the drug's efforts to work. (I'm not qualified BTW but that's how sugar tends to work on some people including me.)

You will likely get a bunch of people on this thread saying at your height / age they can only eat 1000 calories if they want to lose weight.. ignore that, they are likely just not tracking their calories properly - just use fitness pal or nutracheck etc to do it for you. You aren't especially short at 5ft 3 BTW.

Also it's said you have to drink water like it's your job on weight loss drugs, so measure it. Herbal tea is fine.

Well that's a bit of an exaggeration

25 grams of fibre is enough for most people, and starting with a goal of 70g of protein would be a massive improvement for the OP. It's v questionable whether as much as 120g of protein is helpful, or just fashionable.

It's not true it has to be all or nothing to work, and that idea just feeds the diet mindset -

Yes 70g protein would be better than current but more than that is needed to prevent muscle loss. 25g protein rather than 30g prob enough.

Thanks everyone.

im hoping the switch to MJ c change in my diet and some appetite suppression again , I will lose 1st by Christmas. Am I being too optimistic?

@Lineem ,well if you're really strict and stick to your calorie deficit then no, but it's coming up to Christmas and that means more temptation in our way, you've got to swerve the chocolate, mince pies, alcohol, and all the other extra food that comes around this time of year, if suppression is high enough you won't want it, I'm dreading it in maintenence,though, so much so I'm dropping a few pounds now to give me some room. I have to say once I started to near goal even being really strict the loss slowed down dramatically, and I never really count exercise, it helps with toning, but I think it's a mistake to have the mindset of oh I've been to the gym so I can eat a bit of chocolate or an extra biscuit or sandwich, the food is what matters. I ve worked so hard to get this 4.5 stone off I can't put it back on.

see I have 0 suppression right now where as at the start I did and snacks didn’t appeal to me. I don’t drink so that helps around Christmas . I walk my dogs and do 1x high intensity gym class a week.

i like your thinking ahead to drop before maintenance. Once I lose the final stone / stone and a half , I’ll be on to maintaining

Wow go you speaking for everyone on low calories not tracking all their food correctly! 🙄
Never mind hormones, metabolism, age, ethnicity and health conditions influencing calorie intake. You sound like such a positive influence!
Go f*ck yourself already.

I’ve bought 5% farge , lots of berries , honey , salmon , rice , chicken , vegetables , lentils and some soup for when I’m in a rush. I’m going to try cooking meals again and get back into this properly. Waiting to see if my provider will let me switch to highest dose MJ. Here’s to losing a stone by Christmas !

I’m in the exact same boat. 1 stone left to lose, short, and it’s not shifting. I only eat whole foods and I’m vegan so it’s not that I’m eating the wrong stuff, so it’s very frustrating!

No, you could move straight to the maximum of MJ.

I did it the other way round. I was on 15mg MJ and moved to 2.4mg Wegovy.

That sounds great @Lineem and I’m sure you’ll feel better for it 💪

I’ve just had a taste of the fage 5%. Remembering that some of you guys said to avoid 0% fat . It’s so yummy . I bought honey and berries to sweeten it , thinking my crazy sweet tooth wouldn’t like it but it’s even tasty on its own.

I am going to start again tomorrow now that I’ve got food in and whilst I wait for nounjaro. I really do think it’s the sugar that was ruining the suppression too because a couple of spoonfuls of farge was filling whereas lately , I could eat two toastie for lunch and still want chocolate (I haven’t eaten all that for lunch but just an example).

I hope the final stone isn’t too slow and hopefully I’ll be able to maintain if I’m changing my diet again and I actually stick to this way of eating . Before , I wasn’t mindful about what I was eating , just fussed on being in a deficit.

Avoid the sugar. Especially for breakfast. Have higher protein, eg full fat Greek yogurt plus a few nuts, berries, chia seeds. Or eggs and avocado. Etc. This will fill you up

Your diet as is will give you sugar crashes and hunger