Are you weighing your food?

Get a nutrionist.

I attribute my case to low testosterone. Not planning on taking trt until my body stops producing the hormone.

I track calories, lift, cardio. 48 now, more active than when I was 30-35 when I was 15 lbs lighter/leaner.

OP, maybe you are doing too much cardio? I have found as I have gotten older that doing a lot of running or HIIT makes me ravenously hungry. I seem to do better focusing on lifting heavy-ish, and walking. I recommend you maintain your current calorie consumption, but seriously up your weightlifting. After 3-4 months of this, if you haven't lost fat, you can try to slightly reduce your calorie consumption, while maintaining your lifting program, in order to drop fat. I also recommend upping your protein - helps with muscle growth and recovery and keeps you full.

I would focus more on your body composition than your weight. You want to maintain muscle, but drop fat.

I got a CGM, I'm obese (barely, but still BMI of 30). With the CGM I brought my A1C down to 4.1 from 5.8. I did not lose any weight. For a month I ate as I normally would and tracked and weighted and logged every single calorie that touched my lips. Found that I eat between 1800-2600 cal a day. I maintain at that weight. I then cut calories to a strict 1,600/day. I keep my meals very basic and plan out everyting I am going to eat for the week. For instance today is 2 boiled eggs, slice of sourdough with a pat of butter and 4oz blueberries for breakfast, Lunch is a chickpea and vegetagle cold salad (also contains avocado and feta along woth the veggies), Dinner is broiled skinless chicken breast (marinated in lemon, garlic, OOV, salt and oegano) with green beans and baked sweet potato on the side. Snacks will be 2% greek yogurt with fresh raspberries and naked pistacchios. All I drink it water, hot tea, and black coffee. Never a sugar drink, never alcohol After dinner I get one square of 85% dark chocolate. I have been eating like this now for 2 months. Guess how much weight I have lost? 0 pounds. My body adjusts indredibly quickly to whaterver I am eating and stays at 195lbs no matter what. Only benefit i see so far is I have more energy and my poops are spectacular.

Anonymous wrote:

Anonymous wrote:If your BMI is normal you need to eat 1200 calories a day to lose weight.

This... the person early on who said you needed to feel some hunger was correct. There is no miracle hack for the 15 vanity pounds. i am like you: cook everything from scratch, no sugar, eat a very healthy diet, exercise very similar to your, follow glucose goddess reco etc... This brings me to a regular 1500-1800 calories without feeling deprived at all. And that's my maintenance diet. it helps me stay at a nice healthy weight (i am 43 yo and 5"6 by the way).

BUT whenever i want to lose the last 5-10 pounds that would make me look better and back to my 30s weight, i need way more drastic reduction in calories (1200) and i need to feel a bit of hunger.

and to add: the pounds dont come off easily at all

Anonymous wrote:If your BMI is normal you need to eat 1200 calories a day to lose weight.

This... the person early on who said you needed to feel some hunger was correct. There is no miracle hack for the 15 vanity pounds. i am like you: cook everything from scratch, no sugar, eat a very healthy diet, exercise very similar to your, follow glucose goddess reco etc... This brings me to a regular 1500-1800 calories without feeling deprived at all. And that's my maintenance diet. it helps me stay at a nice healthy weight (i am 43 yo and 5"6 by the way).

BUT whenever i want to lose the last 5-10 pounds that would make me look better and back to my 30s weight, i need way more drastic reduction in calories (1200) and i need to feel a bit of hunger.

Too many calories.

I’m 5 feet and couldn’t lose weight at 1200 calories. I’m eating OMAD most days, and finally losing 1 lb a week.

Try IF?

I found lifting heavy 3x a week, 45 minutes a session

really helped me.---female, age 63

Plus I got a good bootie for the first time in my life.

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:It really sucks, but you basically have to go hungry. Stop eating breakfast and lunch, and then do your normal eating for dinner. After a week, you will see the scale move a bit. Once you reach your desired weight, you basically have to keep this up, except maybe you can eat lunch and/or desserts on weekends.

I also had an ED as a teen, and my height/weight/age are similar. I recently loss weight through this method and currently maintaining, but it’s not easy. I feel like my behavior is disordered, but it’s what’s necessary to maintain a normal weight. OTOH, if I just somehow naturally ate less, or didn’t feel hungry or deprived, it wouldn’t feel disordered. But I was raised/conditioned to be scared of hunger. So I’m trying to reframe that now.

I’m already eating less. And not eating except one meal a day is disordered eating no matter how you frame it. How is that the only option?

It’s not your only option. You need to make better choices.

Breakfast - egg white omelette with veggies. Season with salt/pepper/salsa

Snack - apple and 2 teaspoons of almond butter

Lunch large salad measure dressing, nuts or boiled egg whites. Or roll that up into a wrap.

Snack - fruit, nuts (weighed/counted), raw veggies

Dinner - large veggie stir fry with 4 oz lean meat.

Night snack (if you’re even hungry)- Same as above.

The above will land you at about 1,300 - 1,500 calories eating all day long. I’ve lost 12 pounds since July by simply eating better and limiting alcohol to ~2-3 glasses a week.

Nobody needs all of these snacks.

Agree. Very weird to be obsessing about egg yolk and then need to eat nuts every few hours. If the meals were more filling, snacks wouldn’t be needed.

You don’t eat all the snacks listed at once. Those were examples of health snacks that fill you up. 🙄

Anonymous wrote:OP, I'll tell you what worked for me, and I know at least a few posters crap all over it, but I don't care because I went from a size 8 to a size 2, and my percent body fat is now athletic instead of 40%. I was already eating healthy and exercising 5 days a week when I got to a size 8. I saw a doctor specializing in HRT and got on T3 and T4. The normal range of thyroid in the US is low relative to the rest of the developed world, and I was on the low end of "normal" in the US. Getting on thyroid medication gave me energy and got my metabolism back. I also got on HRT and supplements based on blood work, plus a low dose of semaglutide (not covered by insurance) based on my insulin level and DEXA scan results. I don't care if I have to stay on this stuff forever, or at least the next twenty years, because I'm now sleeping 8 hours, able to run my 10k time from my twenties, and I got my confidence back.

Would you be willing to recommend your doctor?

Anonymous wrote:OP, you need to cut out alcohol completely. And you didn’t say how many drinks you have, you said one night a week. Is that a glass of wine or a bottle? Alcohol stops your body from burning fat.

https://www.alcoholprofessor.com/blog-posts/how-long-does-alcohol-stop-fat-burning

1 maybe at the most 2 drinks per week.

Anonymous wrote:

Anonymous wrote:What worked for me was 3 solid meals a day with 30+ G protein at each one. I like Glucose Goddess and follow her hacks. I don’t have blood sugar issues but her hacks have turned around how I eat and have kept my blood sugar and cravings in check and helped with weight loss. I am 45 and have been able to lose 10lbs. I’ve mostly been maintaining it.

This and increase your weight training. Don’t cut more calories and you probably don’t need as much cardio as you’re already doing. Make sure you are weight training 3-4 days a week with progressive overload.

Forgot to add - up your fiber to 30 g as well.