Three stone to lose but 54 and it is NOT shifting: what worked for you?

[TokyoKyoto]

I'm not going on weight loss injections so if that worked, I'm really happy for you, I'm not a candidate for those - but I am getting desperate.

I usually eat at 12 (naturally) and stop before 8. I cook my own food and eat pretty healthily. Lots of veg, grains, fish, chicken, eggs. No cheese, red meat, butter, and very little bread. Some alcohol but have cut right back.

I'm not diabetic or pre-diabetic, and my thyroid is ok: recently had a health check and apart from being overweight, I am in good health.

I do weights, yoga and I walk 5km per day. I get the feeling this isn't enough, but what is the right amount to increase to?

It used to be so easy for me, and it is now impossible. I've been circling the same two kilos since the new year. I really need to lose weight - help!!

Ah you are me OP. Almost identical . I’m 63. If it’s any consolation I have been on mounjaro a month and have lost , ( around 6lbs) but no faster than I would have done on a very strict calorie control diet - I also don’t do weights or yoga etc but walk more than yourself. I’ve had the added bonus of feeling sick 4 days out of 7and lousy indigestion 4 days out of 7 - I’m giving it another month and if it persists I’m going cold turkey and just keeping on strict calorie control diet and persisting . One thing I’ve noticed is if any alcohol passes my lips I simply don’t lose for at least 5 days - and that’s a 2 glasses of wine Friday and Saturdays only - even if on paper I’m still in a calorie defect .

I do wonder if you eat really healthily but possibly still eat too much - when I started weighing stuff I was suprised how little you got of some foods- pasta and rice in particular and also good protein like chicken or salmon- - - so I’ve cut carbs right down to almost zero having a spoonful seems almost pointless- I use cauliflower rice now or corghetti spaghetti .

I would try a month alcohol free ( not great I know if you like a drink) and only salad or vegetables with protein . I really like cooking so for me it makes for quite boring meals I know. I think it’s probably slightly easier for those who aren’t real foodies , don’t drink at all and just need to cut out snacking, cakes, biscuits, burgers etc .

I don’t get what they call ‘food noise’ so that aspect was never a biggie for me- I do realise though I was eating too much - good stuff- but still too much

Are you sure you're that overweight?
I would like to lose a stone as that would put me at size 12 which I suit. I have broad shoulders and am tall.
My weight is distributed differently now in my 50s.

Do you do much aerobic exercise like hills,dancing zumba etc? Might help.

Sounds like you need to do something drastically different for a while as your lifestyle sounds very healthy.
The ‘fashion’ now is very much low carb so your avoidance of red meat and butter goes against that. Maybe try a no carb or low carb high meat diet for a couple of weeks?
I was almost exactly the same. Same age and 3 stone overweight so am on WLI. Two stone down and it’s marvellous. Agree re the alcohol. Just can’t drink on this medication and it makes all the difference.

I bought an electric bike and joined a social cycle group and moderated my eating. Now I cycle around 50 miles or so a week, on both my e bike and ordinary bike. I'm 18 pounds down over 6 months and the trajectory is downward.

I can’t use the weight loss injections either and joined Slimming World. My group is filled to the brim with pre and post menopausal women and we all say how hard it is to lose weight when older. Mine is coming off very slowly, a half pound here and there but I’ve just got through the half stone barrier. I’ve had to cut out cakes, oils and butter altogether and fast two days a week (600-800 calories on those days). I’m still having a bottle of wine spread over 3 nights or two nights if I’m out. I also have a takeaway once a week but am careful what I choose to eat and the portion size. I don’t really feel like I deprive myself this way and it’s something to look forward to but you could cut alcohol out to kick start weight loss further. I’m a terrible picker/snacker, particularly in the evenings and it’s amazing how many calories little bits and bobs have.

i aim to do 10,000 steps a day but don’t always achieve that due to a sedentary job.

There’s a man in our group who has lost 6 stone and he sticks to the same foods for each day of the week, for eg, Mon, porridge and fruit, salad lunch, dinner chicken and veg with a small portion of carbs. Tuesday- cereal, salad for lunch, jacket tat no butter plus protein for dinner etc. He said it’s boring but he doesn’t have to think about food, has a set shopping list and it works.

Its hard work and I find it a bit miserable but due to some health concerns I have to do this.

Thanks, reading these I think I just needed a push to do what I already know is the answer if you see what I mean.

I do wonder if you eat really healthily but possibly still eat too much

Yes, I have been eating too much at meals - and I am trying to 'reset' that - which I know is possible, by eating smaller meals and no snacking, till those portion sizes don't leave me hungry. So that's a positive, it is just taking its time. Part of the problem is we are really good cooks!

I would try a month alcohol free

Will try it. Have done dry January before and really not seen an effect, maybe I just need to cut it out entirely.

Are you sure you're that overweight?

I really am. I actually could do with losing 4.5 stone but I work in kilos usually and did the sums wrong 🙄I'm tall and feel like a galumphing troll. If I lost 3 stone I'd still be tall and still solid but healthier!

Do you do much aerobic exercise like hills,dancing zumba etc? Might help.

Do you mean hillwalking? I do a bit. Could do more. I do not love aerobic exercise and if I say I'm going to take up couch-to-5k for example, I just feel shit that it doesn't happen. (Also I am too uncoordinated for classes!)

Maybe try a no carb or low carb high meat diet for a couple of weeks?

I'm happy eating wholegrain but yes, I could cut out rice/pasta/potatoes and eat more chicken.

Now I cycle around 50 miles or so a week, on both my e bike and ordinary bike.

This sounds good actually. I haven't cycled for years!

Mine is coming off very slowly, a half pound here and there but I’ve just got through the half stone barrier.

Well done, they do say slow and steady is the way to go. I can get 4 pounds off but they go on again if I don't take care, which is wearing me down to be honest.

My mantra is: I've had cake all my life. I don't need to know what cake is like, I already know!

Bodyslims. I lost 2 and a half stone in 6 months at 52. I thought it was impossible

I’m a similar age and similar weight loss required. I’ve used WLI, which I know is not an option for you.

But what WLI have shown me is how few calories I actually need nowadays. Once you take entrenched eating habits out of the equation, it’s been a really sad eye opener! It sounds like you’re doing everything right re exercise so you probably need to eat a lot less than you used to. It’s very difficult.

I've lost 2 stone very slowly - and still have a stone to go.

I eat healthily (whole grains, proteins, lots of veg). But my portions are still too big, it sounds like yours are too. I eat more fibre than I used to as well.

I started doing weights - that hasn't made me slimmer, (well maybe a bit) but I'm more toned, stronger and can do more stuff.

Walking is great - but you probably need to do more - and hills.

I'm being honest with what I'm eating for the first time in a while - the snacks, nuts, alcohol - it all adds up.

Anyway - I came on to say it's possible without faddy diets or injections. But it might be slow!

52 here. Intermittent fasting 20:4 (although more usually 22:2), and keeping moving. I have a congenital spinal disability that keeps me on sticks & crutches, but the old adage of ‘move it or lose it’ is my mantra.

I usually do IF & One Meal A Day for 5 days a week, then being more lax on weekends. I don’t restrict what my OMAD is (I even have pud if I fancy it!) providing the meal is high protein (though not too high as I have Chronic Kidney Disease) and lower carb. I don’t eat pasta/bread/ anything with wheat as I’ll end up pooping through the eye of a needle, so I don’t have the temptation of larger comfort portions of those, but I have potatoes, rice, starchy veg etc.

I’m also diabetic, but have brought my HbA1C down from a staggering 78 at diagnosis to 42 within the first year (2022-3) and now holding steady.

I also drink a lot of teas/black coffees/water as my hunger pangs are mostly really signs of thirst, but I also monitor my bloods so I can make sure I’m not going low and likewise, not being daft & eating pud or high carb foods & going high. But I don’t recommend going out & getting a glucose blood kit, I only monitor as I’m diabetic (and I think it’s been the best thing for reducing my intake & keeping my glucose levels within range, and my diabetic nurse agrees too).

Unfortunately, the adage of Eat Less, Move More is key. IF makes things simple (for me). No temptation through the day as I can’t eat it whatever the nice things is anyway, and by the time I can eat those temptation pangs for the sticky bun have buggered off.

It doesn’t work for everyone, but I’ve lost 6st all together.

Low carbing is the only thing that consistently works for me. In fact, it's the reason I ended up joining Mumsnet, 15-odd years ago. Loads of support and info on the Low Carb threads. But you have to do it properly, no half measures.

@TokyoKyoto yep as I said I think it’s easier if you aren’t normally a real foodie and a good cook - there is absolutely no doubt that the weeks I haven’t done any alcohol at all or eaten anything that resembles ‘a recipe’ and eaten few carbs, I have lost more- think on my boring weeks - Greek yoghurt and raspberries, salad with prawns or a plain herb omelette and chicken breast and veg lost it slowly still, but definitely lost - whereas when eating small portions of interesting ‘recipe type meals’ and drinking half a bottle twice a week -technically I was still on a calorie deficit but just didn’t lose and that’s even using MJ - can only conclude it’s salt and alcohol that instantly attract water or something .

@CentrifugalBumblePuppy apparently the OMAD method or even 2 meals a day within an 8 hour period is very good for blood sugars too for most - as it stops the liver keep dumping glucose ( if I remember correctly) and helps insulin resistance - as I’ve been pre diabetic several times that’s useful to know and as you say each time I’ve gone very low carb - I’ve reversed it in 6 weeks.

TBH I think any kind of diet works over 50, the difference is you don't have any leeway and have to be very strict to actually loose weight.🙁
I've lost 7 and a half stone over 50 whilst perimenopause. I eat a mainly whole food vegan diet. No alcohol, walk 7-12k a day, cardio five times a week and weight training or pilates five times a week too. I'm probably the healthiest I've ever been but I have to work to maintain it.

If you are struggling though Def try measuring portions and counting calories for a while. I wrote everything in a food diary so I know exactly what I'm shoving in my gob!
I also try to stay away from junk and not eat many starchy carbs, so 1 slice of bread or I'll make a stir fry and half the portion of noodles and double up on the veg.

Omad during the week works for me and sadly no alcohol as it makes me eat more both while drinking and the day after. I eat very few calories and I exercise every day, but think diet is the key.

64-something here, who also eats a pretty healthy diet (lots of veg, few carbs, no snacks, hardly any UPF etc etc) but also struggle to lose weight. Food tracking is the only thing that works for me, as it means that I really do stick to sensible sized portions and don't go overboard on cheese in particular (2nd biggest weakness. After wine, obv). I also, personally, find realistic and time-limited targets are a really good thing. So, am currently aiming to lose a stone by early July (as I have a holiday booked in mid-July). If I do more than that, then hurrah!

I'm a similar(ish) age and build to you OP. Hate running and never lost any serious weight doing it.

This year I've very seriously tried to walk a hell of a lot more. It's really hard with work etc but 10km+ per se and a really long walk once a week has me losing weight steadily while maintaining what I was eating before.

Fitting it in is hard but it's definitely working and more importantly something I can maintain long term because I actually enjoy it. I'm thinking of getting a walking pad and a standing desk because my job is very desk-based.

It’s all in the calories I think. You don’t need the same amount in menopause. Have you weighed, measured and calculated your calorific intake?

I joined Slimpod online at the end of 2023, it’s a completely different way of losing weight and no food is off limits, no weighing of food and it worked for me.
You get 10 days free trial, to get your head around it, then the first month costs £30 if I remember right but if you change your mind in that month, you get your money back.
There’s two more payments but after that, it is free for ever.
Anyway, I didn’t lose any weight in the first 3 months but I could feel my relationship with food changing, then all of a sudden the weight just started coming off down to a weight I was happy with and I’m still there 18months later.

That’s fantastic, well done! For me, 16:8 wasn’t working,and it was only increasing my fasting time that I had any control of my glucose levels (and having actual weight loss).

Full disclosure, I was diagnosed with anorexia as a teenager (5st at 5ft4 at my lowest) so I know I’m at risk of leaning into those compulsive & destructive patterns, but unlike when I was a teen, I have a great DH & adult DD who make sure I am eating healthily & not becoming obsessive with the scales/food types/total restriction.

Of course I have taken this path with consent & medical advice from my diabetes team.

IF has been a game changer for making me enjoy food again. From 5st to 21st just demonstrates I have always had issues around food, so knowing I don’t have to constantly think of food (I meal plan) has been so mentally freeing. It’s like I’m in touch with my ‘proper’ hunger physically too.

IF all the way here!

Smaller portions of pasta and rice. Very little bread. If I only eat 1 slice of bread a day or even no bread I find it a bit easier to lose weight. A bit more exercise. Maybe have a small breakfast and stop eating at say 6 in the evening.

TBH I think any kind of diet works over 50, the difference is you don't have any leeway and have to be very strict to actually loose weight.🙁

I think you're right!

Have you weighed, measured and calculated your calorific intake?

I signed up to Weight Watchers a couple of weeks ago, which was key in understanding my portion sizes were too big. Now my meals are smaller! (But I am not: YET.)

People saying walk much more: gotcha. I just worked out a route that'll take me just under 2 hours. It's 8km/5 miles. Will need to be up early but it's the right time of year. Time to get a very engrossing audiobook I think. I do weights workouts 3x per week as well and yoga 2x per week. I'm not sure I can walk that every day tbvh! How do your feet not complain?

Why are you pissing around with slimming fads. ?? At 3 stone overweight you will qualify for Mounjaro !! The cost is off set against the amount of foot you don’t eat .. 17st 7lbs to 9st 1lb in 9 months and maintain 7 months after goal .. why would you not ? I’m off BP meds , statins, knee injections and a whole host of self loathing…

Why are you pissing around with slimming fads. ?? At 3 stone overweight you will qualify for Mounjaro !! The cost is off set against the amount of foot you don’t eat .. 17st 7lbs to 9st 1lb in 9 months and maintain 7 months after goal .. why would you not ? I’m off BP meds , statins, knee injections and a whole host of self loathing…