Please help why am in not losing weight

[Dorset555]

Hi! I'm 41 confused as to why I'm not losing weight. I'm trying to be honest with myself about what I'm eating and how much in exercising but I'm drawing a loss here as to why the scales aren't shifting...if anything going up.

I've had 2 kids, I don't have periods any more as has a partial hysterectomy so it's hard for me to know if anything hormonal is at play.
My ideal weight is 10 st. I weight 11 stone.
I have lost weight successfully before on keto/low carb but now I'm doing it again and it's not working could anyone help suggest what I'm doing wrong?

Breakfast: 2 eggs scrambled with 2 rashers of airfield bacon

Lunch: tuna steak, tomato salsa and lettuces

Dinner: seabass fried and brocoli and mayo and hot sauce
Pudding greek yog,flax and blueberries (only 4)

Snacks: 4 teaspoons of Peanut butter
Drinks: 4 cups of tea with milk
Sugar free squash.

I exercise 3 or 4 times a week. 2 core classes and 1 run. I also run to the gym for the classes so that's another 30 mins.

I would have thought I'd be in ketosis and be seeing progress. It's frustrating...any advise?

No idea about keto but have you calculated your calories, and your TDEE?

As the Pp has said, have you weighed and measured everything and worked out the calories? And then compared to your estimated TDEE? You should be aiming for about 500 cals lower than your TDEE to lose a pound a week.

This is an eye opener.

there is 31 calories in a level teaspoon of pb, if there is slight rounding to what’s on your spoon you could are doubling those calories.
4 blueberries isn’t an issue but are you weighing the flax and Greek yogurt?
How much Mayo and hot sauce?

https://vm.tiktok.com/ZNdR4tEKS/

the above video shows how ‘healthy’ calories add up and when you think you aren’t eating much you could still be overeating.

I was doing similar and gaining weight. When I calculated my TDEE it was only 1400. I was eating 1500 to try to lose weight.

I also realised that as I was perimenopausal I was doing too much cardio, as cardio i creates cortisol which causes weight gain. So all my gym sessions were, it seems, pointless.

I was exercising and dieting and gaining weight.

Wow thanks so much for the prompt reply so glad I posted! It says I need 2090 calories a day. I think you're right on the Peanut butter thing I'll try and kick that and see if it makes a difference. I think I thought I'd be in ketosis and be able to eat way more as long as I didn't eat any carbs.thats how it used to feel for me...maybe I'm old now!

I also feel the exercise is doing nothing for the weight but it makes me feel better so I'm happy with that. Was just thinking there may be small tweaks to my diet to get much better results as I really think I'm being quite restrictive . Is a weightless plateau a thing? Could it be hormonal? Guess I just need to keep going

How long have you been trying for?
I found menopause slowed the losses to the point where I gave up after a while. Pre menopause you could expect a big shift in a couple of weeks.
You probably are losing just glacial amounts.

Keto/low carb may not work now you’re in your 40s.
Calorie count and prioritise protein and fibre so you feel full for longer.
As a pp said, cardio isn’t ideal for peri. Walk more, especially uphill, and start progressive weight training to build muscle.

If you have to eat such a restrictive diet to be a certain weight then that’s not your natural weight.

What is the food fried in? Olive oil is hundreds of calories if you’re just dashing it about the pan, same for mayo - super higher calorie for the amount you get. I’d find that getting my steps in helps massively with weight loss for me, especially longer term. You could just be starting off, it can take a while to see an improvement! Definitely agree with PP, you need to log + weigh everything. Doing this I realise the occasional coffee I forgot to log or guessing the portion sizes of things were completely ruining any calorie deficit I was aiming for.

OK great thank you! Interesting that keto may not be effective in 40s. I've been trying for a couple of weeks now. I lost half a stone about 6 months ago with the same didn't and a stomach bug but unfo just put it all on again.
I fry the fish in a little veg oil is that enough to be a problem?
Will def start being more mindful of portion control. I re- watched that program secret eaters on prime the other day I am wondering if I'm just not realising what I'm doing...everything g adds up I'm not a medical anomaly!

I'm 51 and 3 years ago did this exact weight loss from just over 11 stone to just under 10 stone. I too don't think keto will work as well now you are older.

Breakfast: 2 eggs scrambled with 2 rashers of airfield bacon
what is in the eggs. I use no oil/butter in my scrambled eggs just a splash of milk. How do you cook your bacon. I grill mine and don't eat the fat. I also add in 1 round of wholemeal toast with 1 tsp of butter.

Lunch: tuna steak, tomato salsa and lettuces I'm not sure what is in tomato salsa but again watch any oils/dressings. Maybe add some wholegrains, they might fill you up more so you don't feel the need to eat so much peanut butter as a snack

Dinner: seabass fried and brocoli and mayo and hot sauce
Frying anything adds lots of calories, even just a little vegetable oil. I tablespoon is over 120 calories. I steam fish wherever possible or if not pan fry with frylight. Mayo is very calorific. How much are you using. You need carbs to help fill you up. Potatoes are very satiating, maybe add a jacket potato and you might not feel the need to have pudding.

Pudding greek yog,flax and blueberries (only 4)
how much are you having

Snacks: 4 teaspoons of Peanut butter very calorific, maybe have a piece of fruit instead

Drinks: 4 cups of tea with milk how much milk are you adding?

Sugar free squash. fine if that's what you enjoy but sugar free drinks can make you crave sugar. I drink loads of water and limit myself to maybe just 1 other drink.

Thanks so much for taking the time to reply
Eggs have a bit of butter, bacon is air fried so no oil
Salaa is half a tomato, red onion splash of oil and vinegar lemon and coriander. Tuna fried but it's no where near a tablespoon I use its just to coat the pan I think I use less than a teaspoon

Will def try just having hot sauce no mayo.

Tea I have a splash of skimmed milk

Fruit instead if Peanut butter would be great but I think I've been so obsessed with keto and not being knocked out of ketosis...if I'm even there.

Maybe I need to move away from keto...I just feel like carbs make me feel fat and they make me more hungry.

Following a recent thread on the Fast 800 I bought the book and decided to give a modified version a go. The only significant change I've made to the way I was eating is time restricted eating (and even then it's only 12 hours so nothing extreme). I've incorporated a number of minor tweaks and I certainly don't stick to 800 calories. To my amazement I've lost 10 lb in as many days and it's been relatively easy. I think I'd just lost track of how the extras added up. It sounds as if you might be in the same position so it might be worth giving it a try.

Trust me, carbs don't make you fat. Don't get me wrong, I had to massively increase my protein (I now eat lots of things like lean chicken and steamed white fish) but if you cut out carbs during peri menopause you won't get anywhere. Your cortisol levels are likely to increase. Potatoes are great for keeping you full.

it sounds like you are using a lot of oil in your cooking. Oil really does add a lot of empty calories. Yes we need oils, but you will get that from things like your oily fish etc. The only thing I add oil to is my air fryer wedges which are an alternative to me having chips (I leave the skin on for extra fibre too).

Also be ready for fluctuations. I weight myself every single day then take my average over a week. That way I can see the progress if on a particular day I might be holding more water or my menstrual cycle affected things.

Find a TDEE calculator online and plug in your details to find out roughly how much you should be eating.

Get a digital kitchen scale and weigh and measure everything you eat.

Keto is just a way of making a calorie deficit more palatable for some people. If you’re doing keto and still eating more calories than you use, you will not lose weight.

Focus on protein and veg for your main meals, and don’t be afraid of healthy slow carbs like potatoes and whole grains. Like PP have said your body needs carbs in perimenopause! Especially if you’re active.

Snack on low fat Greek yogurt or cottage cheese (I like stevia drops and chopped up apple in mine, or a scoop of protein powder)

I highly recommend following a progressive overload weight training plan. You’ll add shape to your body with muscle.

Definitely get your steps in, and drink a fuckload of water! 🙂

Thanks so much for the kind and helpful replies - I'm goj g to use the air fryer as much as possible now. I think if I haven't lost any weight by the end of the week I'll think about bringing some good carbs in to replace the Peanut butter. I love a baked potato! So interesting to hear keto doesn't work as well in your 40s I had no idea. And yea I do get it..calories burned /calories consumed...its so simple...yet so difficult....thanks for.thw advise all!

Maybe the rant helped - I'm 10'11 this morning so I'm happy to with the progress now ...but I really appreciate the tips and will be intergrating! No more Peanut butter for me and getting that spray oil

Going against what everyone else has said in that keto does work at any age - and yes - carbs can make you hungry for more carbs. I lost 2 stone in my 50s doing low carb/keto and have kept it off.

I would suggest using full fat milk, not skimmed. Also disagree that fats are 'empty calories' as fat also provides energy. But - 4 tspns of peanut butter is perhaps quite a lot as a snack. Also agree that plain water instead of sugar-free squash is better.

You've got this OP! It might take a bit longer as you get older, but it can be done

Thanks so much!! I am re-energised by the weight loss it's such a mental battle isn't it. Just got to keep going and will try whole milk in tea is it lower carbs?? I didn't even think! Thanks!

I am guessing that 2000 calories is way too much unless you are really tall, cut it down to 1500, cut out all of the sauces, you don’t need mayo or hot sauce, they are un necessary calories, get rid of the bacon in the mornings and get rid of the peanut butter. I can see why you are not losing weight just from your example of one day of eating.

Also cut out the puddings, you are not a child you do not need pudding every night.

I’m same age and similar weight to you and do similar exercise (2 classes, run x 2 or 3, walk the dog etc) - there’s no way I would maintain on 2090 calories, despite what all the calculators say. I am losing 1lb a week on 1200 ish a day and it’s really hard. I have to weigh everything. The first thing I’d cut is the Peanut butter, a generous tsp could be 60/70 calories and those 3 spoonfuls are adding up, and for me would be enough to make me maintain not lose (or even gain)

Boring as hell but myfitnesspal or similar to ruthlessly log everything you eat for first few weeks to give you sense of what you're really eating. Add everything including dressings, oil for frying etc.

I follow Dominique Ludwig (nutritionist) on insta and she is great on need for protein and fibre. Also the woman who does nutrition for Zoe. Dr Fedi?

You don't need to ditch the peanut butter altogether. Nut butters (ones which are basically 100% nut) are fine in moderation. What about 2 tsps nut butter with an apple or celery?

Ditch the oil, use an oil spray (as little as posssible) or trying an avoid frying foods at all. I only ever use the tiniest amount of oil spray when frying, just enough so the food doesn't stick but no more.