Get me out of this plateau

[Anonymous]

Lost 15 lbs over 6 months. I am mildly hypothyroid ( within T4 and TSH range but slightly higher than I'm used to- no thyroid) and I am stuck at a weight for 5 weeks. I walk 3 to 4 mi daily, 10k steps at least per day, weights and bands 3 x a week, generally active, post menopausal.

**I cannot up my thyroid med because of another health issue that does not impact weight. I cannot take T3 medication either.
Current calorie intake - 1200 calories religiously. Lower fat, higher protein. Was doing great, then brick wall.

This is a giant pain. I need to lose only 12 more lbs.

[Anonymous]

I would just keep going… sounds like what you’re doing is working. Focus on non-scale wins, but keep at what you’re doing. You’re doing great.

[Anonymous]

Def don’t eat and fewer calories. 1200 is pretty much or may not even be enough for basic metabolic function. I’d be concerned with muscle loss at your age and at that calorie level for over 6 months. Personally, I think you will achieve better health if you ate more calories, maybe 1400-1500 and lifted heavier weights and focused more on strength. No bands or hand weights.

[Anonymous]

Anonymous wrote:Def don’t eat and fewer calories. 1200 is pretty much or may not even be enough for basic metabolic function. I’d be concerned with muscle loss at your age and at that calorie level for over 6 months. Personally, I think you will achieve better health if you ate more calories, maybe 1400-1500 and lifted heavier weights and focused more on strength. No bands or hand weights.

Why no bands or hand weights?

Happy to eat more, BTW, and I will try that (!), but...I am pretty sure my weight will skyrocket. Hypothyroidism is terrible.

[Anonymous]

Anonymous wrote:

Anonymous wrote:Def don’t eat and fewer calories. 1200 is pretty much or may not even be enough for basic metabolic function. I’d be concerned with muscle loss at your age and at that calorie level for over 6 months. Personally, I think you will achieve better health if you ate more calories, maybe 1400-1500 and lifted heavier weights and focused more on strength. No bands or hand weights.

Why no bands or hand weights?

Happy to eat more, BTW, and I will try that (!), but...I am pretty sure my weight will skyrocket. Hypothyroidism is terrible.

Bands and handweights arent going to build muscle. Your muscle mass is in fast decline due to your age and dieting. You have to worker harder to maintain your muscle but ideally build up more- which will help your metabolism and keep you strong and less likely to injury yourself as you age

[Anonymous]

How old are you? How much do you weigh? How tall are you?

[Anonymous]

Anonymous wrote:How old are you? How much do you weigh? How tall are you?

5' 4. Weight 162. Goal is 150, which to everyone is still high, but that is my goal.

Age: mid 60s

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Def don’t eat and fewer calories. 1200 is pretty much or may not even be enough for basic metabolic function. I’d be concerned with muscle loss at your age and at that calorie level for over 6 months. Personally, I think you will achieve better health if you ate more calories, maybe 1400-1500 and lifted heavier weights and focused more on strength. No bands or hand weights.

Why no bands or hand weights?

Happy to eat more, BTW, and I will try that (!), but...I am pretty sure my weight will skyrocket. Hypothyroidism is terrible.

Bands and handweights arent going to build muscle. Your muscle mass is in fast decline due to your age and dieting. You have to worker harder to maintain your muscle but ideally build up more- which will help your metabolism and keep you strong and less likely to injury yourself as you age

Exactly—you want to be ramping up heavier weight. Do you have a gym you can go to or join? Sounds like time to shake up exercise routine and add some healthy challenge…ideally heavier weights 3 times weekly.

[Anonymous]

Walk more. At least 15k steps. And drink more water.

[Anonymous]

Make sure your walking is Zone 2 - no more no less. That's the zone that burns fat. You also need to up your weight routine and lift heavier.

[Anonymous]

Anonymous wrote:Make sure your walking is Zone 2 - no more no less. That's the zone that burns fat. You also need to up your weight routine and lift heavier.

And Zone 2 = ???

[Anonymous]

Anonymous wrote:

Anonymous wrote:Make sure your walking is Zone 2 - no more no less. That's the zone that burns fat. You also need to up your weight routine and lift heavier.

And Zone 2 = ???

That will be tough as I'm on a beta blocker. It's hard to get into that range even walking pretty quickly. I'll just keep doing it, though. I never get above 95.