Haven't lost weight in 6 months?

I am a 58-year-old woman. I lost approx. 30 lbs in 6 months. I currently weigh 136 lbs. I want to lose 10 more lbs because I am carrying too much weight around my middle from to stomach and wrapping around to the back. I average walking 12,000 to 17,000 steps per day, average 7 hrs sleep per day, HIIT and Strenght Training are hit and miss, not as regular as I would like. I am averaging eating under 1,500 calories per day. I was on High Fat/ Ketogenic and recently switched my diet to the standard settings under FIXED because feel better eating more carbs. I don't like the body sensations a low carb diet gives me. Can I get some diet advice? I am not a GOLD member. I signed up when I purchased the FAT for FUEL book when it was first published. Thank You

Comments

  • edited February 13

    Also, I wanted to add to my Discussion that I am averaging 690 calories or 50% FAT, 470 calories or 33.5% CARBS, and 280 calories or 15.1% PROTEIN per day. 1440 Calories per day and CHRONOMETER says I can eat 420 calories more per day according to my level of exercise when I look at the past 2 weeks of averages...what am I doing wrong? More HIIT cardio? More Strength training? What do you think? Less food? I reduced my basal calorie requirement from 1247 calories to 1200 calories per day under CUSTOM, activity level as NONE because I track activity with JAWBONE linked to CHRONOMETER. Maybe I should lower it further for a 58-year-old woman? Maybe the BASAL calorie calculations are wrong for a 58-year-old woman?

  • Hello @w95677

    Our nutrition expert has a blog post on this topic you might like to check out: https://cronometer.com/blog/why-is-my-weight-plateauing/

    Congratulations on the progress you have made already, that is a great accomplishment.

    Best,

    Karen Stark
    cronometer.com
    As always, any and all postings here are covered by our T&Cs:
    https://forums.cronometer.com/discussion/27/governing-terms-and-disclaimer

  • @w95677

    Congratulations on the weight loss success thus far! As I mentioned in my post, the main reasons why plateaus occur is 1) lower metabolism 2) reduced calorie intake. I wouldn't lower your calories past your BMR as this is more likely to result in plateauing (via the starvation syndrome). Another consideration is that you likely experienced some weight regain or plateau from the water storage that comes from eating carbs.

    My advice to get you back on track is:
    1. Accurately weigh and measure your food for 2-4 weeks. Enter everything you eat (even small bites!) to make sure you are capturing all calories.
    2. Don't enter your activity for 2-4 weeks; I sometimes find that our activity is overestimated relative to our calories.
    3. Only weigh yourself every 2 weeks. The further you are from your goal, the harder it is to reach. There's a chance that you are still losing weight, just at a lower rate.
    4. Try to increase your carb intake relative to your fat (remember, fat is the most calorie-dense) by adding in raw, low cal fruits and vegetables at meals.

    I'd also challenge you to see if you can increase your activity by any small amount - an extra 200 steps per day, an extra workout per week, etc.

    Hope this helps!

    Susan Macfarlane, MScA, RD
    Registered Dietitian Nutritionist
    cronometer.com
    As always, any and all postings here are covered by our T&Cs:
    https://forums.cronometer.com/discussion/27/governing-terms-and-disclaimer

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