Not Budging the Scale

jmdavid616
jmdavid616 Posts: 5 Member
in Introduce Yourself
Any advice would be welcomed. I’m 51, 5’4, 145lbs. I’d like to get down to 125-130 again, but cannot seem to get past this 145. I actually move slightly but only up a few pounds, then it takes me weeks again to get to just 145. Feeling frustrated. I’ve tried WW, Noom. I’m just looking for something that lays it all out. What should my carb, protein, fat breakdown be? Not really understanding macros. Is that a good idea for me to invest time in understanding? What should I push for for steps/exercise?

Replies

  • Lietchi
    Lietchi Posts: 6,790 Member
    Your best bet is watching your calorie intake. Are you currently tracking your intake?
    Macros are secondary - they can impact how satiated you feel at a certain calorie level.

    As for steps/exercise: start gradually with whatever you enjoy but still feels challenging. It will help burn more calories and is also good for health, but strictly speaking you don't need exercise to lose weight.
  • jmdavid616
    jmdavid616 Posts: 5 Member
    Thank you! Appreciate your input:)
  • marydrohan52
    marydrohan52 Posts: 9 Member
    Hi, not budging the scale! boy, do i ever feel where you're coming from!! 145 has been my 'stuck' point for over a year..then i went up...that's when i started here..i did keto, carnivore, intermittent fasting, did it faithfully..my weight would fluctuate a few here and there, up and down..when i started here i started watching my calorie intake. wrote down EVERYTHING i put in my mouth..here, i eat more than i use to (think that was part of the problem) and so far i've lost 3 pounds that haven't come back..if you don't have an exercise program, just WALK..you'd be amazed how much better you feel...keep me posted...we can prod each other on...lol..nan (aka mary)
  • nordi
    nordi Posts: 3 Member
    Hi jmdavid616 :) Your not alone. I'll tell you what has worked for me - 1 gr. of protein x by your ideal body weight, for ex: say your 150 lbs and your goal is 130 lbs, ensure you are consuming 130 gr of protein a day (divide that up by 3 meals, that's 43 grams of protein in each meal) your carbs and fat are a different story. Not all carbs are bad as we know, but if you are to eat carbs, don't eat them on their own. Also, it's best to start eating your protein first, then carbs, then fats. I started with a nutrionist last year, and she's been a game changer for me. I hit a plateau, and was informed that my protein was way too low and I was restricting calories, blah, blah, blah - 3-4 x a week I do strength training, 1-2 some form of cardio, and every day get in at least 10,000 steps. It's a journey! But you've got this!

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