So Frustrated

phdmom

Posting here cuz maybe this is a menopause issue?
Been counting calories, tracking macros, and doing cardio 120-150 min per week for 3 months now. According to calculators, I should be losing a modest 1 lb per week... and I often don’t eat my exercise calories, so show a larger calorie deficit. But in 3 months I have lost a total of 3 lbs!!! Thyroid checked and meds are on track, but I am 52 and menopausal. I am losing hope... and it just doesn’t make sense cuz I track absolutely everything I eat/drink. Target calories are 1200.... so I need to eat even less than that? UGH!!!

cmriverside

Tracking, could you please open up your FOOD diary to us? We may be able to spot common errors. Go here, scroll down and click, "Public."
https://www.myfitnesspal.com/account/diary_settings

With that said, there are lots of common logging errors that could be causing your issues. Here, read this:
https://community.myfitnesspal.com/en/discussion/10012907/logging-accuracy-consistency-and-youre-probably-eating-more-than-you-think/p1

And also, set your goals realistically: Here:
https://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1

cmriverside

It's not menopause. I lost all my weight at age 54. (75 pounds) - it's about finding your sweet spot and logging accurately and consistently over TIME.

phdmom

Thank you cmriverside.... trying to open the diary, but I also appreciate the other links as well!

clynds

Maybe switching from all cardio to some strength training will kick the metabolism into gear. Doesn't have to be heavy weights, could be bodyweight exercises - squats, pushups, sit-ups, lunges, etc... I have found joining group fitness classes or even doing youtube videos at home are great for this kind of stuff.

lnichola1

Hi, It is a challenging stage of life, for sure. But I would caution you on consuming fewer than 1,200 calories each day. That is really the lowest (unless you are like 4'5" tall) because your body requires a certain amount of calories for rudimentary functions such as breathing, eating, sleeping, talking, etc. What I would recommend is to suspend using any of your "exercise" calories (I have mine shut off which is a setting you can select in the app). I also would recommend upping your exercise to approximately 30 min per day 6 days a week. If your goal is to reduce overall weight, I would ask if your exercise is cardio. Not sure if you have any physical limitations due to injury or illness, but if you aren't working up a sweat, then your cardio sessions may not be as effective as they could be. If running isn't your thing, try the stationery bike. Walking is great, but with me and my lovely (menopause) journey, I find that it alone is not sufficient to make me sweat (unless it's hot outside). Another thought is that if you are trying to become more active, (and perhaps still find yourself in front of the TV occasionally), challenge yourself to do some sort of exercise while the commercials are running. There are tons of things you can do in your living room: hula hoop (I have a weighted one), push ups, sit ups, leg lifts, stretching of all kinds, jumping jacks, just to name a few). When the commercials start--start doing some kind of physical movement. When the commercials end, you can sit down.

And while I am not a nutritionist, doctor, or really very smart, I will tell you from personal experience, my body requires more than eight 8-ounce glasses of water each day. I probably consume 12 to 15 (not kidding). I literally pee every hour. On top of that, I make sure I get my 8 hours of sleep every night. I am fortunate that I can do that, but it requires dedication and commitment (my friends know to call/text before 8:30 pm or else they won't hear from me until the next day--they too can be trained).

I will also share with you that I had to find out certain kinds of foods that I need to avoid (completely) if I don't want to see an adverse effect on the scale. Milk is my #1 enemy. I love it so much I should have a cow in the backyard. But I can't drink that skim crap--it's too watered down. And I'm not capable of limiting myself to an 8-ounce serving of the whole milk (which I love)--no, I have to have a quart at a time. Yes, it is an addiction. No I can't just drink it in moderation. So when I am trying to be healthy (which is more than 80% of the time), I don't drink it at all.

Lastly, go by the 80/20 rule. You deserve to be healthy. If you make a commitment to doing all of the little things that you know you should be doing and are consistent with it 80% of the time, it's ok to not be perfect the other 20% of the time. This means that when you want to indulge occasionally, you can. Whether that be for beer, wine, or a piece of cheesecake. Everyone likes different stuff. You have to decide what is an "indulgence" for you and limit it to an occasional treat rather than a daily thing.

I wish you all the luck in the world, but please, please, please--don't get discouraged. I started with peri-menopause when I was 38. I'm 50 now and I still have my gosh-darn monthly. Hasn't even started slowing down. Nothing I can do about that except let nature run her course. You have to love yourself for WHO YOU ARE!!! And ya know what? YOU ARE WORTH taking time for yourself!!!

Have a great day! ;-)

quiksylver296

Do you use a food scale?

http://community.myfitnesspal.com/en/discussion/10634517/you-dont-use-a-food-scale/p1

Mr_Healthy_Habits

Do you eat out much or drink regularly?

I know everyone says CICO blah blah blah... But I'm here to tell you if you are under every day but eat out and drink a few times a week... It's going to ruin your efforts...

The salt and excess water will keep you from ever seeing much progress...

Also alcohol prohibits the bodies ability to burn fat for as long as 48hrs while it tries to flush the alcohol out...

Excess salt probably works the same way but I haven't seen studies on this...