Weight loss, getting desperate

[fatteratforty]

I’ve put over two stone on since 2019. Much of this was during lockdown, but at that time I attributed this to a massive drop in activity and too much time at home snacking on carbs and sugar that I had previously avoided.

The issue is, lockdown is long over and I can not seem to loose it.
I now have the tyre (two!) round my middle and it’s just not shifting

Since new year, I‘ve cut my calories, had zero alcohol, got my steps in and exercised like someone auditioning for gladiators. I do PT twice a week and my trainer suggests 1600 calories a day (I think this is maybe too high)
Four weeks on I’ve lost 2lbs and the tyres are still there. I could honestly cry.

I’m 43. Is this hormone/peri menopause related, is the solution borderline starvation with no carbs and sugar?

I was at an event a couple of weeks ago and someone commented (not to me, but I heard) how much weights I’d put on. I could cry with embarrassment at how many other people will be saying the same thing

What do you eat on a typical day currently?
What do you drink?

Breakfast is eggs, either an omelette or boiled eggs
Lunch, usually last nights leftovers ( protein based, lots of veg). I travel a lot for work, so this deviates if I am out, usually something from M&S or Pret but try to stay within calories
Dinner - stir fry/ curry / bolognaise- 99% homemade during the week

snacks, I can be a picker, corn type crisps, some type of cereal bar, cheese

drinking - coffee (too much) and water

I’m not really a fruit person, but love veg

I think I may need to drastically cut my portions

Would you manage to cut out your snacks?
Maybe eat your lunch across two sittings, or eat a bit of instead of a snack?

Exactly the same situation regarding the weight gain. 2 stones over the lockdown, still here. Also around the middle section plus on thighs.
I only started exercising last Sunday but aiming at 5-6 gym sessions a week. 2 days of 1 hour cardio, 3-4 days resistance training. Lost 1 kg so far. I can’t really afford a PT and hoping to manage by myself. I decided not to count calories yet but I don’t drink alcohol or get too crazy over sweets. Apple Watch/Fitness app tells me I spend between 2800 and 3000 kcal on my exercise days (2400 without), but I don’t know if I can really trust this figure.
I do manage 10000 steps daily without trying therefore reasonably active.
Technically I m in “healthy” BMI range (23.8) but fats are visible and my old pre lockdown cloths not longer fit. And yes, I overheard people commenting on my weight, too…
Keep reading about women struggling to shift weight after turning 40 (I m 44) so it will be interesting to get some personal experience

Yeah it might be portion size.
I’m ‘naturally slim’ but the older I get I realise I don’t actually eat loads, and I rarely snack.
Your diet sounds really healthy.

What's your BMI and your tdee? You light be overestimating how much exercise you do and/or underestimating how much you are eating.

tdeecalculator.net/

I'm eating 1478 calories on average and am losing slowly and steadily. My bmi is 24.1. My tdee cutting calories is 1600.

Thanks for your replies.

My TDEE tells me I should be eating 1600 calories, but I think it’s too high. I am going to aim for 1200 calories this week, minimising carbs and see what the results of that are ( other than just being hungry !)

I’d say I am pretty healthy with meals, but, I do recognise that the snacking is ruining my efforts, and my portions are likely too big

@Onegingerhead yes to the thigh gain as well as the middle. I have literally changed shape, it’s still catching me by surprise when I see myself in the mirror

Is that 1600 to maintain or lose?

1600 to loose

Don’t worry about what others say about your weight.

go here calculate your TDEE. Plug in your numbers.

Fitness Volt website
TDEE calculator

then select cutting tab at bottom and aim for those calories and macros. Moderate or high protein.
don’t worry about carbs you need them and is a myth to cut them unless looking to get very lean.

alao if you aren’t losing weight you aren’t in a calorie deficit. Accurately track your food, drink, coffee etc every day. No days off diet wise as it all adds up. Somewhere your calories are too high which is why your not losing weight. 1200 might be too low you have to check in the TDEE calculator what it says for cutting calories.

Also weigh your food, drink etc. cannot emphasis this enough.

Go down 100 cals next week, not 400!

I'm 52, eating extremely well, all the rightt things no flour no sugar no alcohol only good fats, and I've plateaud on 1200
Wish id started on a higher number of cals initially because now I have to decide am I going to have to eat less to break through the plateau

Don't forget to take measurements as your weight can fluctuate daily due to many reasons.

You didn’t put it on in four weeks so it won’t go off in four weeks. Far too soon.

Have you tried the fitness pal app it's a great app but you have to be very honest with yourself and out in everything you eating, it will make you think twice about your choices... I am to be under my calories allowance every day. Gym days you can eat a little more ... I would suggest you give it ago. I list 2 Jean sizes since using it and be very honest with myself. Let me know what you think of the app

My weight since I started trying to lose and get some more exercise (just Jillian michaels beginner shred)looks like this.

x st 10.2lbs
x st 10.8 (most likely water retention)
x st 9
x st 8

I think it’s settling down to 1lb a week.

so only 2lbs but I’ve lost 2cm in my waist 3cm off my belly, only a cm off my arse but heigh ho. I’m on 1500 calories.

If you are peri it may take a bit longer, you want to preserve as much muscle as possible for your health. Stop worrying about the event you have coming up, you are not going to lose 2 stone before that. Eating a reasonable calorie deficit and getting stronger and fitter will serve you in the long run. Also don’t forget if you have started recently exercising you may still be carrying a bit of extra water retention so you may not see the results on your scales for a few more weeks (I think it can take up to 6 weeks) Measure yourself as well, thats a much better indicator of progress.

Also the person who pointed out you have gained weight is a twat. Stop focusing on what other people think of your weight.

I always take around 6 weeks to start losing anything

Also cut out snacks. I know chewing gum is vile but if you are struggling with the sensation of not eating snacks, chewing chewing gum is a v good way of diverting yourself in between meals and it has no calories.

Morning all,
Thanks for your responses.
I know you’re (all) right, four weeks is really not long, I am just panicking that it’s never going to shift !

Travelling for work today, so have logged my airport breakfast (skinny cappuccino & eggs) and will track everything all day. I suspect my portions are bigger than I think they are, so weighing food is a good ideas for me

Very good point on the snacks, I can easily do 400 + calories in a day just ‘picking’

if nothing else I feel much better than I did a few weeks ago, much firmer & fitter. So it’s going in right direction.

No advice as I’ve only just started trying to lose again after regaining weight I lost a few years ago, but would def agree with weighing - it is very boring to do but it’s amazing how small recommended portions actually are compared to what a lot of people put on their plate.

You aren’t eating enough calories. If your TDEE is 1600, I would stick to that for a week and reassess after that.

Before you do anything, read Dr Andrew Jenkinson's Why we eat (too much).
(I borrowed it from my public library.) If you cut calories, your metabolism adapts. You may lose weight but when you resume a normal level of calories, your metabolism behaves as though your body is still in calorie deficit, desperately clinging on to your fat supplies.... so you can put even more weight on.
You also need to understand how leptin and insulin work- and how processed foods especially sugar, vegetable oils and grains are disastrous for weight. And snacking...
Basically 3 good meals a day of good quality fresh food; plus muscle health through exercise; and lots of sleep-- over a sustained period of time. This will help you lose weight and be healthy and put an end to yo-yo or ever increasing weight creep.