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!!

It's not the worst but not the best either - it just hits the spot sometimes!

I'm 56 and many stone overweight - have put 5 stone on in the last 5 years as menopause kicked in...

I'm on WLI, which I know you've said isn't an option, but what it's done is allowed me to make the changes to lose weight (3 stone of those 5 gone so far!).

So the changes I've made are:

Really upping my protein significantly and reducing carbs to pretty much zero. I never cook/eat carbs at home and sometimes do when I'm out, but not often.

So for meals I tend to have chicken/fish/red meat on a big bed of baby leaf spinach, with some dollops of greek yoghurt and that's plenty.

I've more than halved my portions and just use a side plate now. I don't calorie count, but my food intake has reduced radically.

I've given up drinking and was pretty much an alcohol before embarking on this. I've also stopped all snacking - absolutely no in between meals eating - and I was a huge snacker.

I'm drinking 2 - 3 litres of water a day - up from 0 litres before this, so that's been a huge change. I hate water, so splash some lime juice in it and that's made a big difference to how much I can drink!

Even when I'm hungry, I drink water first and tell myself to wait for 10 minutes before thinking about food - usually by then I'm not hungry and forget about it.

Still having lots of coffee - my treat now!

I've bought hand weights and a kettlebell and do weights stuff at home about every other day. I need to do more exercise, but am going out for more short walks.

@MooBaggage well done you -

I think you could increase your steps to start with. I aim to do 15k. There are indoor walking workouts as well if you are struggling to get out (maybe in the winter or just don’t want to) and I would also be mindful on the calories from higher value items like oil. Extra oil or peanut butter can make so much of a difference.

Higher protein and lower carbs really help me as does doing 36 hour fasts.

Also be very wary of weekends and cheat meals etc as you may end up undoing all your good work over the weekend. Think of your calories as a weekly concept rather than daily. This is often my undoing and if you go too low for too long and then have a blow out weekend it can be really depressing.

Are you keeping a log of your weight? Do your scales have an app?

I tried all the diets (including an ed for a while)

Literally the only thing that has worked in Mounjaro. I know you didn't want to hear about jabs. But nothing else worked

You won't lose weight on 1500 cals a day and a bit of walking. You need to cut the calories right down and weight train.

I assume then that as soon as you stop you regain the weight?

When I was losing weight a registered dietitian told me that I should not go below 1400 calories.

(And she would prefer 1500 as soon as I was able to, and not maintain. )

Well, erm, yes, isn't that obvious though? Eat too many calories, gain weight.

OK this is not rocket science but 1200 calories is working. Thanks for the push. Menopausal bodies need less, must remember this. I'm getting a really good amount of protein in that and keeping on with the weights and walking much more. All good.

@TokyoKyoto yep I realised a while ago to actually lose I’m looking at 1100 to 1200 sadly - and maintenance is 1300 to 1700 - age is a big factor I think

The only thing that has worked for me is medium support knickers from H&M
oh, and size up!

Brought a whole lot of fruit this weekend so can have healthy desserts rather than icecream. However, just chipped My tooth so consoled myself with a (small) portion of icecream on my strawberries.

It's that balance between what you want (need) to cut out, and what brings a little bit of joy!

I started a low carb way of eating mid September last year , for reference I’m late 50s , steroid dependent , various ailments but can really only walk for exercise / Pilates but no hills ( chest issues) . I’ve lost about 3 stone , am a normal BMI now , look ok although I carry all my weight on my middle with stick arms / legs / small bum . So id say low carb is the way to go .

This did make me laugh. The OP said in her first post, that she is NOT going on weight injections, and the first reponse suggested she goes on weight injections. 😆

Anyway @TokyoKyoto I am around your age - mid/late 50s - and have lost weight successfully (and kept it off for 2 years) with the 5:2 diet. (2 stone actually....) Look it up if you're not sure what it is. 5 days of normal-ish eating and 2 days of 800 calories a day. Takes a couple of weeks to get used to not eating much at all on the 2 days, but you do find yourself eating less on the 5 days too, and your eating habits improve/you get more healthy/start to lose weight.

I combined it with walking 2 miles a day too (5000 steps) and use a fitbit to record it. I am 2 stone lighter than 2 years ago, and 3 clothes sizes smaller. The 2 stone took me 6-7 months to lose and I have kept it off ...

Good luck! It's hard work losing weight during, and post menopause. The 5:2 is the first diet ever to help me lose weight and keep it off. You do have to keep it up though and stick to it. Like any eating plan/diet, if you stop it, and go back to your 'old ways' and stop the exercise etc, the weight will creep back on.

That goes for diet injections too! They may make the weight 'drop off' but if you stop taking them, the weight will pile back on again. Do you really want to be on diet injections all your life, and have to pay the extortionate cost for them forever? Far better to find a new healthier way of eating, and change your liefstyle/get more exercise.

Good luck!!!

I'm 60. I've lost 3 stone over the last two years, the last two on intermittent fasting. Mostly 18:6 though sometimes a longer window. Fairly low carb, minimal alcohol, minimal sugar and UPFs, no chocolate. I want to lose another 2 stone which will put me in the middle of a healthy BMI. I've stalled a bit over the last six months following a period of close bereavements and intense caring responsibilities, but I'm just thankful that I've mostly managed to maintain the weight loss. I record my eating windows and weight every day and map the weight loss weekly. I mainly started the fasting for health reasons, and so far the weight loss has cured my plantar fasciitis and made a significant difference to my joint issues. I am happy with a slow weight loss to minimise loose skin. I've gone down 4 dresses sizes and am having to buy a completely new wardrobe. I use Gin Stephen's Feat, Fast, Repeat books, which I'd really recommend. She is very good on how to tweak what you are doing if it stops working.

I find that significantly cutting down on carbs, particularly bread, really reduces the food noise for me. If I do eat bread (even the best quality sour dough rye bread!) it sets off instant cravings. I eat two meals a day - breakfast and supper. Not sure I could manage OMD. Personally, I don't find Weight Watchers etc works long term (of course, almost anything works short term). I have found a method that retrains my appetite and reduces food noise much better than counting calories, 'syns', or whatever. I just find myself much less interested in food than ever before, and much more inclined to think in terms of nutrition than pleasure or reward. The major achievement for me is being able to resist the lure of comfort food even in the direst of circumstances: on the very worst day I am now able to stop myself from buying chocolate!

Struggling as well 56 - bit what i am doing is eating after 12.30 and stopping at 8.30 stops the might time snacks - I am veggie and don't drink alcohol but have nearly 3 stones to lose slowly coming off - very slowly - makes sure you drink plenty of water as hunger can be that are just thirsty!

Ive recently lost 42lbs after being 3 stone overweight for 15+ years. Ultimately, it all comes down to being in a calorie deficit. I did an online calorie calculator to work out my calories and ate 500 cals under maintenance. I tried to eat whole foods and high protein (helps with hunger) with some treats. I would occasionally have days eating at maintenance when really hungry/special occasions. I was simply eating more than my body was using before. Good luck.

@Louise121806 that's amazing.