Eating for weight loss

I am a 60 year old women about 16 months ago I went on a diet I was a massive 155 kilos. The first 14 months great lost weight every month, I am now 90 kilos. Still over weight and I would like to get down to 60 or 70 kilos.

I do Water Aerobics 6 days a week for about hour to hour and half, and I work my body very hard. I walk more and ride a bike.

I eat healthy smoothie fruit and veg for breakfast, lunch is a banana and salad for evening meal normally with chicken no skin. If I snack it would be a few grapes, Apple, pear.

I don't eat ready meals etc anything I do eat I make from scratch, I have given up sugar apart from sugar that is in food.

And for the last two months I have not loss any weight an odd pound it is very demoralised and disappointing.

Health wise I did have type 2 diabetes and are now diabetes free as from April, as it is now controlled by diet and exercise. So really good news.

My body shape has changed due to the exercising, I really don't get that muscle is heavier than fat? A pound of fat is the same as a pound of muscle.

I understand that sometime your body goes into starvation mode, I understand you sometimes loss inches and not weight. I both weigh and measure my body once a week and everything apart from very small changes nothing is moving.

Any advice will be greatly appreciated. My doctor said I am doing all the right things and my diet is fine well something must be going wrong

19 Replies

oldest • newest

Eatsalottie

9 months ago

It sounds to me as if you've done amazing things and continue to do the right things to lose weight. I have stopped losing weight myself but I have to admit, I've allowed a few treats to creep back in - one of the perils of long-term weight loss! And yes, sometimes I think you reach a stage where your energy in equals your energy out and your body can be very efficient at using that fuel it does get. The important thing is not to be discouraged, to keep a food diary for a week so you are really sure you're not adding in anything you should avoid, and just keep at it. Remember, you are so much healthier than you were that even if you never lost another pound, you've done fantastic things for your body.

Oh, and re a pound of fat and a pound of muscle... Just think that a pound of fat would look a lot bigger on the scales than a pound of muscle! It's like the difference between, say, a pound of cornflakes and a pound of chicken. The pile of cornflakes would be huge!

Fran182716

in reply to Catbutler

I think this was referring to a keto diet where grapes and bananas would be avoided due their high carb/ sugar content. However keto is only one way to lose weight and though has good health benefits for some is not necessary for everyone.

I'm finding it a little frustrating on this healthy eating site that people state what works for them as though it is the only way of eating which should be followed by everyone. Unless someone has a metabolic disorder they will lose weight if they burn more calories than they eat, which can of course include grapes and bananas and is personal preference (personally I find grapes too sweet). A lot of fruit = quite a lot of sugar and many people would find they are more satiated by more fat and protein, but that's individual.

ArtyMegs I would suggest that for weight loss you might like the health unlocked weight loss forum where there is support and encouragement for people losing weight in a steady sustainable way, there are people following several different methods (including keto if this what suits you) good luck 😀

brintona

Sounds like you need to be eating more food to see weight loss. If you're under your BMR (basal metabolic rate), then you're body will go into starvation mode and hold on to the calories and store them as fat. Your BMR is how many calories your body burns just by doing nothing. With you exercising and being active, I would also recommend you eating a few more carbs. That's your energy source, and it sounds like you are getting some from fruit, but complex carbs are going to be more beneficial for you.

The ideal amount of calories is above your BMR (there are calculators out there for that) and below your maintenance level of calories.

It sounds kind of weird, but eating more in your case will help you see the results you're looking for.

Check out Meal Prepping Warrior. It was started by a health coach, and she does all of the hard calculations for you, so you just prep the meals outlined each week and they have the perfect ratio of macronutrients (fats, carbs, and proteins) to help you lose the weight. It's more than just calories.

You're right, 1 pound of fat = 1 pound of muscle but muscle is more dense. It's like holding a lead weight and foam in the other hand. If you had one pound of each, you'd end up with a small lead weight and a bunch of foam. Fat is the "foam" and is less dense. So you could stay the same weight, but see changes in your body and be getting smaller and more muscular. The muscle will speed your metabolism up and help you make progress more quickly as well. Good job for getting out there and working hard!

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