Extremely low metabolism

rosebette wrote: »

rosebette wrote: »

Here's my typical week -- Sunday -- 30-45 minute walk, Monday 5000 steps campus walking, stair climbing, with roller bag, 30 minute additional walk when I get home, Tuesday - 60 minute Fitness class with low impact aerobics, weights, abs, stretching, 30 minute walk; Wednesday - same as Monday, Thursday - Same as Tuesday; Friday - Yoga (sometimes), Kickboxing, plus 30 minute minimum walk (today I did an hour), Saturday - 30-45 minute walk. If I'm not teaching in a week-end program, I might do yoga on Saturday. The week-end campus where I teach is smaller, so I don't put in the steps that I would on Mon and Wed. I used to do a much more challenging weight classes and weights on my own, but as I said, I'm coming back from an injury. The class I'm doing now is targeted at older women, so focus is on correct form and maintaining strength, rather than building big muscles. I'm hoping to progress to something more challenging in the fall.

This is a recap of my exercise. I walk 30 minutes a day in addition to my campus walking, and the 30 minutes includes walking uphill the same route twice. The fitness classes on Tuesday and Thursday are for older women and I chose them because the level of lifting and the bands are appropriate for my injury, and they include light aerobics, but I do the 30 minute walk in addition to that. The kickboxing is a vigorous class for all ages; my heartrate gets to 135, which is 80% for my age level; I don't have any issues with lower body cardio-based work. Unfortunately, on the week-ends, I've been involved in an all-weekend alternative college program (I'm an instructor/advisor), and I don't have time at the end of the day for more than a walk, and my gym is closed by the time I get home. So as far as "putting in the time", I'm putting in an hour and a half 3 days a week, and 30 minutes on the other 4 days. As I said before, I am planning to step up the lifting in another month or so.

By the way, my bodyfat is no longer 35%. My profile was made last year when I started with MFP at 126. It's now around 30% and of course, could be lower. I have lost 6 lbs. and a few inches in over a year, just at a standstill now.

Since I've heard from quite a few "shorties" that 1300 or so is typical for someone of my level of activity, I guess I should just accept that, get tighter on tracking, and "suck it up." For my next checkup, though, I am going to request some additional blood tests for my next checkup just to be on the safe side because I have a few other symptoms of thyroid issues -- extreme sensitivity to cold (my hands turn blue in supermarkets and extreme air conditioned offices -- I suffered this on the week-end); low body temperature (around 97), brittle nails (I haven't had nail growth since February).

I just wish I wouldn't have to come away from all these discussion feeling like a whiner and a failure.

You're not whiner and a failure.

Definitely go see a doctor and get some testing done, and you've already started to tighten your logging...

But I totally hear you. I also have to be hungry a lot to maintain my weight at this point. It sucks. If I have any treat, I'll end up hungry later... guaranteed. I go to bed hungry half the time. And that's eating more calories than you do. I do believe that for some people it's just harder than others to maintain.

psulemon wrote: »

@rabbitjb @_Terrapin_ the OP had her thyroid checked in January and it was normal.

Thanks for posting this; different issue then the thyroid.

I don't think you're a whiner or a failure, I just think you are stubbornly clinging to the idea that you have an abnormally low metabolism. As I said before, for your age, height, and stats, I think your metabolism seems fairly normal. You seem to think you are very active, but it sounds to me as if you are only somewhat active (on a daily basis). Your Fitbit is telling you that. So the ultimate answer to your original question is no, your metabolism is not abnormal.

What others are trying to tell you is that by not weighing your food or being as accurate as you can with calorie counting, you are unaware that you are actually eating more calories than you think you are. You seem to think that you are only eating a certain amount of calories and that you aren't losing weight at that caloric level, but the truth is you are eating more calories than that, and if you were to actually weigh everything you ate, you'd find that you are eating several hundred more than you think, at least over the course of a few days. Trim that up and you could lose the weight you are looking for.
Add in a more vigorous activity, like a strenuous cardio routine a few days a week, and you'd have even more room.

I have a question - if it is low metabolism, then what? You will still have to adjust either your intake or output accordingly?

The problem with self diagnosis is that you have set yourself up to fail before you begin. Take control over the things you have control over - your intake and output.

Get a metabolic test done and either confirm or eliminate this suspicion. Get a full metabolic hormone panel done and either confirm or eliminate this as well.

Many posters on this thread have some sort of metabolic disorder, myself included, but did a bit of self evaluation and found a successful plan. Don't stop trying - good health is worth the time and effort!

rosebette wrote: »

I guess I'm struggling with the aging process and anger at my body for betraying me both for not performing as it used to and for being injured.

Regarding the thyroid, my doc did one test, but I have a friend who has similar issues who has recommended that there are other tests I could get.

I have Hashimoto's (autoimmune thyroid disease). Meds (in my case, Synthroid and Cytomel) reduce the fatigue so I can be more active. But I still kept gaining until I learned to log everything I eat & drink accurately & honestly. Logging works.

MFP has a menopause group: http://community.myfitnesspal.com/en/group/506-near-or-post-menopausal-group

Mr_Knight wrote: »

I looked at your diary. It is sloppy, and some of your exercise burns are way over-estimated.

Plainly and simply, you're eating more than you're willing to admit.

I have to agree with this. There's no way you're burning 569 calories in 55 minutes of kickboxing.

We are the same height, same weight, but I'm 27- I would cut that calorie burn in half.

rosebette wrote: »

So I had yogurt for dessert tonight. Instead of using a measuring cup and just putting the yogurt in a bowl, I put the empty bowl on the scale, measured 1/2 cup of yogurt, and put it in a bowl. The yogurt ended up weighing 4 ounces, which is -- guess what -- 1/2 a cup!

For yogurt, milk, etc, I use cups and I've checked the scale too, and the amount is always correct, just like yours. The problem comes in with things that are not liquid or soft enough to pour or mash into a cup accurately and evenly, like cereal or grapes, starchy vegetables, or little snack crackers, and of course meat. Those are the things that you're better off weighing. Some people weigh EVERY thing, but I never have, and I still lost the weight on the time line predicted for me. Your BMR is only a tad slower than mine, btw, which is just because I'm a couple years younger. It takes time to mentally adjust to the true suckiness of the menopausal BMR. No lie, it's bad, and you'll find all sort of people on here talking about eating mass quantities and this and that and it's frustrating especially when someone appears to be bragging that they can eat the whole fridge and still lose, while you and I are eating what look like toddler portions and wondering what the heck happened.

At least we've ascertained that you're getting good exercise. That's going to help a lot. Even if the calorie burns seem small, I find that in practice it makes a big difference in results.

I can't remember if you said you had your thyroid checked. I highly recommend it if you haven't already. My thyroid is dead, dead, dead and I have to take pills for it every day.

OK, awesome. Hopefully they checked the T3 and T4, not just TSH? Also if you have issues that aren't diagnosed yet you'll be SO tired. Unable to get through the day without naps, falling out at work. So hopefully that truly isn't part of the picture.

So the breakfast and still hungry thing. I think the answer is protein. I use a 100 calorie protein shake which I make with cold coffee rather than water, and then a boiled egg. Or if I get sick of boiled eggs, I use the trick my nutritionist taught me: the protein shake, then 1/2 cup of plain nonfat yogurt, 2 packets of splenda, 1/2 tbsp. peanut butter and a few drops of vanilla mixed together. It tastes really good. I do the half a sandwich thing too. I put the normal amount of meat or whatever inside a folded in half piece of bread. That way I get as much protein (the filling) but fewer carbs from the bread. Hummus with raw veggies is good. 2 tbsp is a serving I think. I usually use 1/4 cup though, so count 2 servings.

If I make sure to get all the protein grams MFP says I should have, but only 1/2 to 2/3 of the carbs, and close to all of the fat in healthy fats, within the calorie range, that provides the most satisfaction. On those days when that just doesn't seem to cut it I make a giant salad with 2 tbsp light dressing, or I eat a ridiculous amount of spinach or green beans or something just to "fill the hole." A little basil and a touch of olive oil (like 1 tsp) and sea salt on fresh steamed green beans tastes awesome. Wilt spinach with a little garlic and olive oil. omnomnomnom!

And if you can get bison meat it's very lean and you can eat more meat and get more protein for less cals.

This isn't necessarily relevant to the OP, per se, but just a general note on getting thyroids tested:

I'd also get the thyroid antibodies checked even if the TSH/T3/T4 is normal if you can, if there are sufficient symptoms (If you can). Also make sure you're testing free T3/T4 and not just total.

I had Graves several years ago (which included a fun-but-not-really thyroid storm experience) and it just sort of spontaneously resolved without having to do the radioactive iodine ablation (thank goodness) and I've had within normal levels of everything ever since, even though I started having all the hypo symptoms in recent years. Only recently, a new doc checked my antibodies as well as the usual panel. Turns out I now have all of the Hashi antibodies rather (or as well as. I don't remember if the TSI abs were still there) than the antibodies associated with Graves. Something like 15-20% of people convert from one to the other over time.

So now I'm on synthroid even with euthyroid levels to try to decrease the antibody count. Which may prevent further autoimmune fallout. Finding and treating Hashi's even when your levels are normal seems to have a benefit.

http://www.ncbi.nlm.nih.gov/pubmed/16006728
http://www.thyroiduk.org.uk/tuk/research/Hashimotos_disease.html

Hi, Rosebette! I'm 5'2.5" inches, with a medium frame, and 66 years old in 2 months. I also wear a Fitbit Charge HR. I have MFP set for 1200 calories. I exercise 4Xs per week with Body Pump (weight lifting) classes and some low impact cardio. I'm on Synthroid medication for a misbehaving thyroid and have been for several years. I never eat 1200 calories a day.

I find my Fitbit gives me fairly accurate information; between 1750ish to over 2,000ish calories to eat on the days I exercise and around 1375ish to 1550ish on "rest" days depending upon how many steps I get in; not usually more than a bit over 10,000. I had my macros set for 35% protein, 35% healthy fats, and 30% carbs until last month when I changed them to 35% protein, 30% healthy fats, and 35% carbs because I was feeling tired after working out. Now on exercise days I have a bit more carbs before exercising and that's helped with my energy levels.

I've been at a healthy BMI and weight since February, 2015 but still want to drop a few more pounds (4-6) if possible. The thing is it may not be possible. With so little to lose, it may be that I'm very close to an ideal weight for my age, height, and frame size. I fluctuate a couple of pounds but usually stay at around 129 now, after losing less than a pound last month. I'm still eating at a deficit, weighing and measuring in grams using a food scale. The margin for error is very, very small.

It may be that it's not that your metabolism is low it's just that for your age, height, and frame size you're where your body needs to be. I would love to be at 120lbs, but that's never gonna happen for me. You should not have MFP set for only 1,000 calories, that's too low. When I put your stats into Scooby's calorie calculator your maintenance, with moderate exercise, is approximately 1,781 calories.

Check Scooby for the amount of maintenance calories you should be eating. It's a good place to start: scoobysworkshop.com/calorie-calculator/. Your TDEE should be higher than 1300 which, I know, is what you're questioning.

It sounds like you're doing the best you can and baring any medical conditions you're at a healthy BMI and weight. Tighten up your logging, as others have said, and enjoy your success; you're far from being a failure!

susanofarrell wrote: »

You sound like you know your body well. Congrats on your awareness and focus! A few thoughts....

I'd suggest finding an endocrinologist who is highly regarded (checking on-line ratings). Show up with a printed food journal from MFP and your written exercise log for 2 or 3 weeks and they will take you much more seriously.

My Doc recommended I read an old article from The New York Times called "The Fat Trap" that helped me make better sense of why calories in / calories out doesn't alwasy work well like we are taught.nytimes.com/2012/01/01/magazine/tara-parker-pope-fat-trap.html

Have you checked your carb intake? I must keep ridiculously low on carbs (75 grams or less) to lose weight. Do-able - but it takes me effort!

I'm also trying Whole30 for 30 days. Tough - but my old way wasn't working, and my endocrinologist suggested it. Ok so far (but yes, I miss milk in my coffee).

Finally, don't be afraid to ask for an Rx to help. Topamax (FDA approved) is a huge benefit to me enabling me to lower my daily calories easily by 300+ calories (from 1300 to 1000).

Good luck!

Topamax is not a medication intended to be used for weight loss. It's for seizure control and migraine headache control. It has a side effect of weight loss for some people, and it's dangerous to be advising anyone to ask for a prescription medication with the intention of using it for weight loss when that is not what it's for. Taking a medication like Topamax can be dangerous if it isn't indicated for you.

mccindy72 wrote: »

susanofarrell wrote: »

You sound like you know your body well. Congrats on your awareness and focus! A few thoughts....

I'd suggest finding an endocrinologist who is highly regarded (checking on-line ratings). Show up with a printed food journal from MFP and your written exercise log for 2 or 3 weeks and they will take you much more seriously.

My Doc recommended I read an old article from The New York Times called "The Fat Trap" that helped me make better sense of why calories in / calories out doesn't alwasy work well like we are taught.nytimes.com/2012/01/01/magazine/tara-parker-pope-fat-trap.html

Have you checked your carb intake? I must keep ridiculously low on carbs (75 grams or less) to lose weight. Do-able - but it takes me effort!

I'm also trying Whole30 for 30 days. Tough - but my old way wasn't working, and my endocrinologist suggested it. Ok so far (but yes, I miss milk in my coffee).

Finally, don't be afraid to ask for an Rx to help. Topamax (FDA approved) is a huge benefit to me enabling me to lower my daily calories easily by 300+ calories (from 1300 to 1000).

Good luck!

Topamax is not a medication intended to be used for weight loss. It's for seizure control and migraine headache control. It has a side effect of weight loss for some people, and it's dangerous to be advising anyone to ask for a prescription medication with the intention of using it for weight loss when that is not what it's for. Taking a medication like Topamax can be dangerous if it isn't indicated for you.

It has a really nasty habit of making the person taking it as dumb as a box of rocks, too. Like can't spit out your own name dumb. (My own experience with it.)

CSARdiver wrote: »

When you get a thyroid panel done, the technician can easily conduct all the tests from one sample (TSH, TT4, FT4, TT3, FT3, RT3), but only reports what the doc ordered. Make sure you get all of these and keep your own records.

While the technician *can* easily conduct all the tests from one sample, running assays and handing out results for unordered tests violates nearly every single hospital's or laboratory's policy. Unless you are said technician or otherwise have access to an immunoanalyzer, you will probably have to persuade your doctor to order the full panel for you.