Struggling to lose weight

[Pandolly]

Hoping for some insight/advice ect.

I've tried various ways to lose weight in the past including Cambridge diet and wegovy. Neither was successful.

So in January I decided to try the 'right way'. Diet and exercise. So I've been eating healthily, lots of protein and going to a personal trainer and lifting weights twice a week.
8 months in now and I've lost a grand total of....0lbs.
I am so disheartened. I've worked so hard. Don't get me wrong, I'm stronger and fitter. But I'm still fat.

I've been to the Dr's, had bloods done, no sign of diabetes or thyroid issues. Was on b12 and vit D but recent bloods show my levels are now fine.
Came off the pill too.

Why am I not losing any weight?!
Just to add, I know scales aren't always accurate when losing fat but building muscle....my inches haven't changed either.

My PT is stumped. My diet is decent, sometimes I don't get in all my calories but tend to hit my protein targets, and she doesn't think I need to adjust the foods I'm eating as I'm eating healthily.

Any ideas?
FYI, I'm 5ft and 13 stone, so really do need to lose at least 3 stone minium to be a healthier weight.

Are you counting your calories? Or counting them but adding in extra for exercise? You're not in a calorie deficit if you aren't losing weight.

What I think is this- focus on building muscle and fitness now, perhaps for the next few months, then ask your PT to recommend an ongoing exercise programme which keeps your fitness up but isn't too challenging. Also ChatGPT is quite good at this, once you know what you are doing a bit.

The trouble with increasing exercise/weights etc when trying to lose weight is that one can prevent the other as it makes you hungry and also your body is creating muscle and retaining water.

Then try eating 200/300 calories less a day than you are now, while doing the "maintenance" exercise and see how you go.

I did similar - and lost weight by cutting out the crap. But you can still eat too much even if it's healthy. And that's my trouble - portion size...

ETA - but I feel so much stronger fitter and toned - that's lovely!

You won't be in a consistent significant enough calorie deficit. I agree with looking at reducing calories by 200 to 300 a day, or look to be in a calorie deficit of 500 cals based off your TDEE and see if that makes a difference over the course of a few weeks.

Did the Wegovy have no effect on you at all?

I'm on 1900 kcals a day, but not always reaching that much, so already in a deficit.

Wegovy just made me throw up a lot, lose my appetite but I didnt actually lose any weight and I was on it for months.

I walk at least 10k steps a day, probably could drink a bit more but do drink a lot, hit 80-90g protein a day.

I'll have protein Greek yoghurt with low sugar muesli or a protein shake for breakfast.
A big salad for lunch (home made, no dressing, often with added cottage cheese for protein).
Tea baked potato and beans, stir fry, roast veg, that sort of thing. If I have a snack it's usually some nuts, fruit or a protein shake.

I'm trying so hard and really feel disheartened at my lack of results. Its not so much the scale, I haven't lost any inches off my belly, not dropped a clothes size, nothing to show I'm making progress.

Not done any calculations, but your daily calorie target seems quite high for someone of your height/weight.
I’d suggest to find an online TDEE calculator and then ensure you are in a decent calorie deficit. And to log everything, really everything that you eat religiously.

Ageee with this, I think your calories are too high. A easy calculation is goal weight in lbs x 10 (for your height). That’s less than 1900 if you did a goal weight of 12 stone. Count absolutely everything you put in your mouth. Every bite, every blob of ketchup, every teaspoon of sugar in your coffee. Everything!!! If you’re not losing fat, you’re not in a calorie deficit.

Sorry op you’re eating to maintenance, on line that says 2200 a day, and it’s very easy to get it wrong by 300 when you average over a week and count everything.

to loose a pound a week you need 500 deficit, and 1000 deficit for 2lbs a week. I would aim for max 1400 and count accurately if you wish to lose. But the only way you’re maintaining is you are eating to maintenance, so either you are correct but you burn 1900 a day, or you are under estimating and you’re eating 2200.

You’re eating too much for your height. I’m an a couple of inches taller and only lose weight around 1350 calories.

I'm also a couple of inches taller than you and to lose weight consistently I can't eat more than 1300 calories or so.

I'm 5.6, when I started lifting weights, admittedly I was 9st 7, but my PT had me on 1800 calories to start, then 1900 calories, then 2000 calories. I gained weight at 1900 calories (that was the purpose, I was 'bulking'). I was absolutely struggling to finish my food by the time we got to 2050 calories. I did it absolutely religiously every day and stuck to the calories and macro targets. We then did a 'cut', by this point I'd built a lot of muscle and I was dropping body fat on 1850 calories. I was starving on 1800 calories and couldn't wait for it to end. Went down half a stone in the cut over 10 weeks, but all of that was body fat, so went from 29% to 22% body fat in the cut. Was doing 3 x 1 hour weights sessions, 12k steps a day and some cardio.

Point being, if your goal is purely weight loss, you may need to decrease your calories slightly, increase your steps to 12k, do 3 workouts, and track your calories more religiously. Your body will also cling to weight if the calories coming aren't consistent.

That sounds way too high.
Im 5ft 2 and similar weight and I’m on 1500.
Ive not being been doing it long and I haven’t lost loads (I blame my age) but I have shrunk.
It can be a difficult balance but that sounds like far too much, if I ate that I’d put weight on.

I’d redo your TDEE and I’m sure it will drop/ and don’t eat exercise calories!

Most PTs (OK the few I've spoken to) have said 1650 is probably the lowest you would go, it tends to get unsustainable lower than that.

What is your TDEE? Target calories should be up to 500 below TDEE, I’m 5ft 8, 143lb and mine is 1,873 so calorie target per day is around 1373.
Are you drinking enough water?
Are you getting enough sleep?
Are you really stressed about anything?

All can affect weight loss, water is a big one it really does make a different if you are dehydrated. Doesn’t have to actually be water but fluid preferably clear fluids are important.

I am on Mounjaro. I am 5ft 4, active and strong. I am also 46 and in peri. If I eat more than 1500 kcals a day, I don't lose weight. I was actually horrified when I started MJ at how little my body needs each day (off MJ, 1500 kcals felt v.restrictive). But it's explained why all previous attempts to diet had failed.

Thanks for the input.

My PT worked out my calories at 1900 but I'll have a look at a calculator and see what that gives me. I must say I do struggle to hit the 1900 and feel I sometimes have to force myself to eat.

Admittedly I sleep very poorly, am going through a very stressful period in my life, and I'm only a couple of years from 40 so maybe my hormones are starting to go a bit peri.

Ok a quick tdee calculation says my maintenance is 2010kcals and a 500kcal deficit would be 1510.
I'll certainly try dropping more kcals and see if it helps at all.
I find most days I'm forcing myself to eat as i dont have much of an appetite, which is normal for me in warmer weather anyway.

I’m exactly your height and weight and am only losing on 1500 cals, walking 30 minutes 3 times a day and doing workouts with hand-weights 3/4 times a week. You likely need to reduce calories as 1900 does seem high

Don't force yourself to eat. If you are not hungry you don't need to eat. You will not lose weight if you eat when not hungry. When hungry you will be losing weight.

Firstly, how accurate is your tracking? Are you weighing and tracking absolutely everything? Weighing things from packets like bread rather than just going on the packet size, weighing oil for cooking, milk for hot drinks, etc?
The average calories for the week is what’s vital so if you’re even having one ‘cheat meal’ or a few things you don’t track, it can take you over the weekly average.
The majority of people don’t track accurately and underestimate the calories they are actually eating. I’m not saying you are but be really accurate with your tracking and make sure it’s spot on before you drop calories.

Is your PT a nutritionist too? I’d say she’s right with the calories initially and they don’t seem too low but if you are weighing and tracking accurately and not losing then you might need to drop. I’d only drop slightly though, maybe by 100 to start with.
Weigh yourself every day at the same time every day and take an average for the week.

Before I dropped calories, I’d increase your step count. This can make a difference. Personally I’d aim for 15K. Again it’s average for the week that’s important.

Whats your fibre intake like, how many g a day?

Water is important too so keep drinking.

Can you increase lifting to minimum of 3 x a week?
In terms of long term results, you will see better body composition and be able to maintain weight easier for life if you keep your calories a bit higher but increase weight lifting and steps rather than dropping calories too low.

If you’re not hungry don’t eat. Try intermittent fasting. Cutting out breakfast will help reduce your calorie intake. However, when I was stressed, I found it almost impossible to lose weight so you might still struggle. Can you reduce your stress? Perimenopause is unlikely to be a consideration in your late 30s.

I use my fitness pal and track on there, scan arcades, weigh out my food rather than guess ect.

Tbh if I obly ate when hungry I wouldn't eat, hence forcing myself just to get the calories in.
Unfortunately I'm going through an ongoing event that's very stressful and the only way that will stop is once it ends which I don't know when that may be.

I'm 5ft 5 and I don't lose weight unless I eat under 1500 calories a day. I find that impossible for more than a few weeks of hyperfocus, which is why I'm considering trying Mounjaro.

If you're not hungry though, and you also want to lose weight, why force yourself to eat? Obviously you need something to keep going, but just eat very small portions of something easy to eat. Last time I was very stressed I lost a stone quite quickly because I just wasn't hungry - I lived on toast and yogurt. Not ideal but life happens.

If your tracking is accurate and you’re not losing then you mustn’t be in a deficit.

I’d say protein is a little low for your calories. I eat around 2000 for maintenance (I’m 5ft and 7.5 stone) and eat around 150g of protein a day to give you an idea.

If you can up your steps to 15K a day and weight train 3 times a week rather than 2, I’d stick to your calories for 3 weeks making sure tracking is accurate.
If you don’t lose anything after 3 weeks then maybe drop by 100 calories a day.