I suggest first talking with your Dr and get checked to see if something is hindering your weight-loss attempts, i.e. medication, hypothroidism, etc. and also ask for a referral to a Registered Dietitian.
In the meantime, weigh all of your food for increased accuracy and enter it all, warts and all, into the nutrition tracker. You may be able to see where you can tweak your diet, but also, when you go to your Dietitian appointment, take printouts with you.
I can tell you from personal experience that this was absolutely invaluable. I had been overweight for about 30 years, and was very gradually gaining. My Dr often did bloods to keep a close eye on thyroid function etc. He referred me to a Registered Dietitian who was able to identify the problem and set about rectifying it. It wasn't caused by poor food choices, or even excessive calories for most people ... just for me LOL! My weight came off slowly (best way to do it) - it took about 16 months to lose 50lb, then I happily maintained for about a year (so I could enjoy my new clothes without having to buy more, re lack of affordability) and then decided to move on down again. I have been maintaining for a few years now, and STILL weigh all of my food and enter it into the nutrition tracker to ensure that I stay there.
I'm 59 and am stuck in the weight up and down yoyo. I lost 70 lbs, but gained back about 40 of it. I'm trying to decide on if I should try the keto diet. My son and daughter-in-law have done great on it. He's lost 40 lbs and she's lost 45 lbs. Just need a good game plane and go for it!
We don't stop playing because we grow old - we grow old because we stop playing.
LINDAED I have the same history with weight loss/gains. I finally joined Team Keto here on SparkPeople and starting losing weight following the Keto way of eating. Believe me it is not you. It is that the old calorie standards that make it difficult to deal with. On Keto we don't count calories much mostly carbs and the weight falls off. Hope to see you at the team. Check us out, its very helpful.
Kathleen624 in PA Our greatest glory is not in never falling, but in rising every time we fall - Confucius
At your current weight, you're looking at about a pound of loss per week, which means it can take six weeks for those losses to add up enough to be seen over your normal daily fluctuations. You have a very small window where you are eating enough to fuel your body while still creating a deficit. Eat under that window and you can't keep it up and the weight comes right back on and brings friends. In your situation I would start by trying to figure out where I maintained. Once you know where you are maintaining, then cut out not more than 500 calories a day. I would start with the first 9 lbs and plan to have those off by 01/01/2019. Really pay attention to the month to month numbers while keeping your calorie average pretty steady. If you hit 180 by the beginning of October, aim for another 5 lb by January first. If you hit the nine pounds right on par, then try five pounds by April 1st, or 10 lbs by next July. Again, you have to remember that the math we use is an average. So if the math says that you should be burning 1600 cals a day, well, the slowest metabolismed among people with your stats will be burning around 1100 cals and the highest metabolismed will be burning about 2100 cals. There will probably even be a few exceptions outside that range, though most people with your stats will probably be in the 1300-1900 range. So figure out where you fall relative to average and adjust accordingly. Because you are in one of the finickier situations, you have to hit closer to a certain number than others because you don't have a wide margin for error. So take the time to figure out you and know that exercise is another complicating factor here. How many calories you burn depends on your stats and your speed and distance, but you also burn fewer calories doing something as your body gets more efficient at doing what you ask of it. At the same time, regular activity builds muscle, which boosts calorie needs overall. And you don't have a lot of play in what will work for you.
What is your calorie range, and are you staying WITHIN it? Do you weigh and measure all you eat?
"We cannot change the cards we are dealt, just how we play the hand." ~ Randy Pausch
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I went through menopause 10 years ago. My weight has been the yo yo effect over them. I would lose 20 gain 30, lose 40 gain 50. I am currently at 189 and 5'4. My normal weight is 140. I have been exercising , counting calories , drinking lots and lots of water and not coming off. By exercising I mean, walking 3 miles a day. Any suggestions?