i need some weight loss help

[feminazi]

first, some background. i'm a 54 YO female; menopausal, been working out regularly (weights, various aerobic activities) for the last 10-15 years, at least. i'm 5'5" and 151 lbs. current meds are prozac (20mg), lipitor, synthroid and an estradiol patch.

since about last thanksgiving, i've gained 8 lbs. i've varied my workouts, changed my diet and i still can't lose a damn pound.

current schedule normally goes like this:
monday: shoulders, bis, tris
tues: 2.5-3 mile run or 45-60 mins on my exercise bike
wed: legs
thurs: off
fri: same as tues
sat: chest, back
sun: 3-4 mile run

i'm doing 2-3 different exercises per body part, with 10-12 sets total. the 1st exercise per body part is usually with a heavy weight so i can only do about 3 sets of 4-8 reps. the remaining sets/reps are with more moderate weight. total workout time is between 45-55 mins per session.

over the past 8 months, i've also cycled thru circuit training and lighter weights/more reps. i'm about to change up again since i've been doing the current schedule, with some small modifications, for the last 6-8 weeks.

i vary the intensity of my runs and biking with some sprinting and simulated hill climbs.

altho my diet was pretty good before, about 4 weeks ago i made a conscious effort to add more vegetables, low glycemic fruit (apples, berries, cantaloupe) and salads. i eat no rice, potatoes, bread, candy, cakes, cookies, donuts, chips, etc, etc. i do have one small square (1.5" x 1.5") of carborite chocolate most days.

i'm not a big meat eater, but average about 120 grams of protein a day, 90 net grams of carbs (minus fiber grams), and 90 grams of fat (from primarily olive oil, flax, whole milk yogurt. i track everything on fitday and am averaging 1750 cals/day. that's total cals and doesn't take into account the cals i'm burning off via exercise each day. most days, i'm still hungry even at 1750/day.

i primarily drink water with 1-2 decaf, diet colas a week. i easily consume 70 oz or more a day of water.

i saw the doctor recently to re-check my thyroid and it's fine...t4 is normal; tsh is low. i gave her a run down on my activity level and diet and she said, "well, you're doing everything right", but had no suggestions for me.

well, obviously i'm not doing everything right or i'd be losing weight. i don't feel i've increased lean mass and decreased fat cuz my clothes fit the same.

i carry my weight around my waist. with my history of high CHO/triglycerides and a fasting blood sugar that hovers between 110-117, i'm convinced i have metabolic syndrome that's making it tougher for me to lose weight.

the question is: "how to i attack this?" i'm already eating low glycemic foods. i'm already running/biking and lifting weights. i don't feel i can go much lower on my carb intake and still be able to work out effectively.

does anyone have any suggestions i can try? more diet changes or workout regimens that might help? am i eating too few calories?

any input is appreciated....thanks.

[Droopy]

1. I'm no expert, but here's what I'd try

Eat the same as you are now. Stop lifting weights. Do 45 minutes of cardio every day. No days off.

I'm trying to lose weight as well and I am lifting weights. I hit a rough patch where I couldn't lose any weight and I was doing the exact same workouts. Then I upped my cardio workouts. I walk 45 minutes one day and I circuit train and walk 30 minutes the next day with no days off. You can almost see the weight dropping off me.

Like I said, though, I'm no expert and I'm new to this workout stuff so take that into account. Maybe somebody with more experience will come along and tell us what they think about my strategy.

[flvegan]

2. My experience with this is limited, but

I'll take a stab (and this is only based on the studies I've read).

I would like to know what your metabolic rate is. What's your resting heartbeat (bpm) and what is it 25 minutes into your run/bike ride?

Okay, at the age of 54, and menopausal, you've got the worst case scenario for gaining weight and having trouble losing it, especially around the waist. I'm sure you already know that, as you've certainly got your physicals down pat.

If you really want to drop those 8 pounds and then some, here's what I'd do:
1. Look at your protein sources. Do you need 120 grams of it per day?
2. Lower your caloric intake. You're going to hate this, but you might consider temporarily dropping to 1200 or 1300 calories per day.
3. Add another couple cardio workouts. I'd also substitute an elliptical machine for the bike, if possible (I assume you workout at a gym, rather than at home).
4. Dump the milk. No offense to the cheese-lovers out there, but milk is the worst crap you can put into your body. If you're concerned about calcium, try an enriched orange juice or soy milk.
5. More veggies. Dense and high in fiber, they might help you not feel so hungry. Prepared right, fruits and veggies can be eaten until they explode out your ears, and the calories will still be in check.

I'm glad to see you taking your health/weight seriously. Keep focused with your goal in mind. You're on the right track. Keep lifting those weights. If more women knew just how beneficial strength training is for their muscles and bones, they'd outnumber the men in the gyms at the dumbell racks. I am, however, VERY disappointed in your doctor. Most docs have limited nutrition training, and even less body conditioning training (nothing against doctors, but most don't get that training in med school).

Keep us posted, k?

[feminazi]

3. i'll check my resting BPM tomorrow morning

during the bike rides it's usually 130-140 BPM.

i don't have a heart rate monitor so i only check my BPM at the end of runs. typically, it's 150-160. i know that's near the max for my age according to the standard heart rate formulas, but i've never felt those applied very well to me. and my heart rate recovers pretty fast.

1. the protein grams equate to about 1 gram per pound of lean body mass. i can reduce it and see what happens.
2. this one doesn't sound like fun AT ALL, but i'll give it a shot.
3. i do work out at home, but we just opened a fitness center at work with a couple of ellipticals so i can use those. i'll add extra cardio per your and droopy's suggestion. i planned on taking a week off from weights this week while i figured out my new program. i should be able to get into the swing of extra cardio with no problem.
4. i'm not concerned about calcium. i just LOVE my trader joe's greek yogurt. god, that stuff is great!
5. good thing i like veggies.

i totally understand the benefits of weight training. just had my first bone density test and it was great.

i also understand the "worst case scenario", but it pisses me off. especially since i never had a weight problem when i was younger.

thanks for your help. i'll let you know how it goes.