Anonymous
Post 01/03/2025 11:05     Subject: Need to lose 15lbs and reduce waist size
Op here. Yes I know that 3 weeks of tracking is not going to do it. I am very consistent about my 3x weekly 6am exercise class but obviously daily food intake is harder.

My goal is to track for the next 4 months and limit my caloric intake to 1500-1600/ watch macros and see where things stand. If things haven’t budged I will go to a dietician.
Anonymous
Post 01/03/2025 08:17     Subject: Need to lose 15lbs and reduce waist size
Anonymous wrote:Title says it all.

I’m 5’4” and 154lbs. This is the most I’ve weighed ever, and even in pregnancy I only weighed max 163lbs.

I’d like to get down to below 140lbs. I know menopause isn’t helping but until recently I’ve always been below 140lbs.

I’m 51. I’m on hrt and lexapro and those aren’t changing. I also lift weights w a class 3 times a week and walk about 7500 steps a day on average.

I hate my measurements. I’m 39-36-41. Yes that waist measurement is right.

I’ve tried tracking my food but I never get past about the 3rd week. I generally think I need to eat like 1700 calories total and follow a macros (higher protein and fiber, low carbs diet) but not sure what else.

What am I missing?


You are missing consistency. To lose weight you need to consistently eat in a calorie deficit. Contrary to what online before and after's will show you losing weight takes much longer than you'd expect. You won't lose 2 lbs a week, but more like 0.5-1lbs. To get to 140 lbs you need to eat between 1400 and 1680 cal on a consistent basis. That means hitting that range at least 80-90 % of the time or 6 days a week.
Anonymous
Post 01/02/2025 11:48     Subject: Need to lose 15lbs and reduce waist size
Anonymous wrote:
Anonymous wrote:
Anonymous wrote:
How do you get 10-12K steps in every day? Is 8 -10K of that your daily brisk walk?
I'm looking for ideas to increase daily steps without having to take a 5 mile walk every day. Any suggestions? I already take stairs instead of elevator and park farther away from store entrances.


I get about half from my daily walk but that usually gets me only 5-7,000. The rest I get from looking for ways to walk around more. In addition to stairs and parking further away, I try to walk when I'm on phone calls with family, friends, work - especially good if you have long conference calls. At a kids' activity? Walk around instead of sitting. Consciously try not to save time or trips when you can walk. Going to the car, I take multiple trips instead of loading up everything up for one trip. Forgot something on aisle two of the grocery when I am on aisle 10 - go back mid-shop instead of waiting to walk back for check out. Trash cans out - go move them instead of waiting until I am going out of the house. When it's warm, I try to do an after dinner walk with kids and/or DH - even just 15-20 min. Some of these things take longer than others, but overall I feel like these little bits are what gets me over 10K.


DP, I would suggest breaking your day into chunks with step targets. Like 2500 steps by 9 am, 5000 by noon, etc. I find steps much easier to hit this way if I am integrating them into my day, rather than relying on a long walk.


Thanks to both PPs.
Anonymous
Post 01/02/2025 09:55     Subject: Need to lose 15lbs and reduce waist size
I am you OP except that I am 5'6. But I weigh about what you weigh and I am 51. I walk a bit more, and do barre instead of lift weights. Here is my plan:

-cut alcohol (except for special occasions)
-cut sugar

Let's keep each other accountable and check in periodically. We can do this!
Anonymous
Post 01/02/2025 08:06     Subject: Need to lose 15lbs and reduce waist size
Also, I know my waist is always going to be bigger than average for my height, but it can definitely be less than 36” so here goes.
Anonymous
Post 01/02/2025 08:06     Subject: Need to lose 15lbs and reduce waist size
OP here. Thanks all.

I already don’t drink so that’s easy to skip. It’s really about overeating I think. I’m tracking my food through Cronometer and will aim to follow the Galveston diet macros plan. Will try to walk more too, but I think it’s the food.
Anonymous
Post 01/01/2025 22:29     Subject: Re:Need to lose 15lbs and reduce waist size
7500 steps a day isn’t really a lot. I walk easily 13,000-17,000 a day. And I don’t run. This is just walking the dog and taking care of my kids. YMMV but I have found this a very effective way to maintain my weight without much calorie counting.
Anonymous
Post 01/01/2025 22:22     Subject: Need to lose 15lbs and reduce waist size
SSRIs are associated with weight gain. That's why I have stayed away from them. It's going to be hard to lose weight on them, particularly if you're in menopause.
Anonymous
Post 01/01/2025 22:11     Subject: Need to lose 15lbs and reduce waist size
Buy elastic band pants and skirts. It really helps with going up and down in weight with menopause.
Anonymous
Post 01/01/2025 22:05     Subject: Need to lose 15lbs and reduce waist size
Fiber and water. Your waist measurement is likely due to bloating. Keep your intestines moving and that trapped gas that leads to bloating will disappear. And your waist will get smaller.
Anonymous
Post 01/01/2025 21:48     Subject: Need to lose 15lbs and reduce waist size
I have to restrict my calories to 1200 per day if I want to maintain a weight in the normal BMI, at age 51. I can’t eat the same as I did even a few years ago.
Anonymous
Post 01/01/2025 19:52     Subject: Need to lose 15lbs and reduce waist size
Cut alcohol, white processed carbs, and added sugar. Eats your goal weight in protein grams, lift weights, and drink a ton of water.
Anonymous
Post 01/01/2025 19:47     Subject: Need to lose 15lbs and reduce waist size
Put down the plate and pick up the weight.
Anonymous
Post 01/01/2025 16:53     Subject: Re:Need to lose 15lbs and reduce waist size
Take a core intensive pilates/yoga class 3-4x/week and do not eat anything, aside from water, after 8pm. You'd be surprised how much we eat or drink without thinking after dinner. It adds up quickly. The pilates and yoga will help with the waist.
Anonymous
Post 01/01/2025 16:49     Subject: Need to lose 15lbs and reduce waist size
Anonymous wrote:
Anonymous wrote:
How do you get 10-12K steps in every day? Is 8 -10K of that your daily brisk walk?
I'm looking for ideas to increase daily steps without having to take a 5 mile walk every day. Any suggestions? I already take stairs instead of elevator and park farther away from store entrances.


I get about half from my daily walk but that usually gets me only 5-7,000. The rest I get from looking for ways to walk around more. In addition to stairs and parking further away, I try to walk when I'm on phone calls with family, friends, work - especially good if you have long conference calls. At a kids' activity? Walk around instead of sitting. Consciously try not to save time or trips when you can walk. Going to the car, I take multiple trips instead of loading up everything up for one trip. Forgot something on aisle two of the grocery when I am on aisle 10 - go back mid-shop instead of waiting to walk back for check out. Trash cans out - go move them instead of waiting until I am going out of the house. When it's warm, I try to do an after dinner walk with kids and/or DH - even just 15-20 min. Some of these things take longer than others, but overall I feel like these little bits are what gets me over 10K.


DP, I would suggest breaking your day into chunks with step targets. Like 2500 steps by 9 am, 5000 by noon, etc. I find steps much easier to hit this way if I am integrating them into my day, rather than relying on a long walk.