Tips to loose last stone?

[Misslizzie96]

Been on mounjaro for a while now and BMI is down to just below 27 from 36.5 (ooft!). Feeling good but could definitely do with losing another stone or so to get to 25 (I’m short). Losing that last stone is proving tricky though. I’m on 10mg have pretty good suppression and eating well, although am having to rely on willpower the last few days of each week. I’m not gaining but also not loosing.

Would like to try a few tips before going up a dose as I’m not keen to go back to having side effects. Does anybody have a tracker they recommend for calories / protein etc? So far I’ve just managed weight loss by not snacking and eating pretty well balanced meals, more protein etc. rather than formally tracking calories, but thinking I need to track more formally to get the last bit of weight off and also for maintenance. Because I’m so short my calorie deficit has to be v low to loose weight.

Any other tips? I’m do go walking at lunchtime but thinking of doing some gentle weights in the house.

Eat 30g protein and carbs each meal.
Eat 30g fibre a day.
avoid UPFs
track everything.

It doesn't sound like you are really doing any exercise? I'd perhaps look at that first. Try to get a good balance of cardio, weights and resistance activities. How far are your lunchtime walks and how fast do you walk?

I'm also short, but my BMI has just gone down to the high 25s. I am also struggling to lose weight now, but then I only have about 3.5kg to go, and I am quite muscular. I use Boditrax and my muscle % is going up and my fat % is going down.

I eat lots of protein, plus do weights. Why do you want to do gentle weights? You need to lift heavier to build muscle

Do you use an app?

Congratulations on your weight loss. I’ll think more about weights, I’m just not looking to go to a gym as I’m time short so something to do at home. Brisk lunchtime walks have got me this far but I feel I need a bit more on top of this.

Weight loss is really about what you consume, doing some gentle weights and walking isn’t really going to make any big difference I’m afraid.

if your maintaining your weight you’re eating to maintenance, so to lose a lb a week you need to cut 500 cals a day.

Also op if you’ve not been exercising past walking you will be losing muscle. Which will become apparent when you look at your body, and is also very risky as we age.

exercise, strenght and resistance training, whilst consuming a min of 1g of protein per kg of body weight is critical when dieting, to maintain as much muscle as possible and maximise the actual fat you lose. It’s about way way more than s number on the scale.

My fitness pal. But now I just know what a balanced meal looks like

Just wondering what the point is of “gentle weights”. Lift heavy. It takes heavy lifting over a very very long period (like several years) to built up substantial muscle mass.

As I’m sure you know, as you lose weight your basal metabolic rate i.e. your maintenance calorie needs also decreases. Increasing exercise and especially strength /resistance training is the best way to overcome this and kickstart your weight loss again - there’s a limit to how much you can keep reducing calories while still getting the nutrients you need and enjoying your food.

As a beginner you can make plenty of progress with bodyweight exercises - loads of ideas on youtube - at home and in the future think about some adjustable dumbbells if you don’t want to go to a gym.

I am 5 ft 4 and currently 11st 4 so probably just over 27 BMI. To lose 0.7kg my calories are 1063 per day which includes going to the gym 3 times a week. Would be able to add about 250 cals more if I wanted to lose 1lb a week instead.

Also lifting gentle weights will not have any benefit at all IMO. Lifting heavy weights is the most amazing exercise and results are super quick. I lift quite heavy now and am always increasing if I am getting through all my reps before failure.

Weights are great and you can just do them while you watch tv. They have got rid of my last stone, diet did most of the hard work but wouldn’t get rid of the last bit. That’s when my body composition needed to change through movement and muscle gain and I can’t believe my figure now.

I haven't exercised at all throughout but I am 159cm 5ft 2.5" and I have to cut my cals below 1000 a day to lose, I also focus on protein 80-105g a day usually. I'm now 9st 2.5lbs 58.3kg bmi 23.1 and I lost 5lbs last month so it is possible through food, I have to cut my carbs down to do this, I've ranged from 50-120g carbs a day, anymore and I gain water. Luckily my muscle mass has not been too bad, started at 43% it's down to 38% now but that's quite good for a female in mid 40s who doesn't exercise!

I've started using the NutraCheck app to track calories and exercise. They have a free 7 day trial then you can pay monthly or annually. Ive been on MJ since January and the app is really helping me lose that last 1.5 stones to get to goal. I've lost half a stone in 3 weeks. Its UK based so no US cup sizes.

Thanks to all who gave encouragement and positive suggestions, think I’ve got a plan in place for this week now to take me to the next stage.