To ask for your help to sort my diet out

[Worthygirl]

Aibu to ask for your help to lose weight.

I exercise a lot but am not losing any weight and I am fairly sure the ‘80% diet, 20% exercise rule applies to me’. I am virtually vegan apart from eating eggs so I think my diet is too carb heavy (and also too crap heavy!)
This is what I have eaten today:

• 30g oats with raisins, cashews, a chopped up apple, oat milk & soya yoghurt
• lentil & tomato soup with half a baguette
• fruit flapjack
• veg chilli with vegan cheese & a slice of bread
• 2 rich tea biscuits

Is this way too carb heavy? I am 45 so finding it harder to lose weight anyway & at the moment 5:2 (which worked before) just makes me feel unwell so trying to eat a balanced diet.

Am I getting it really wrong?

I agree wirh a PP. Perimenopaise may have changed your metabolism. I’m also 45, always been naturally size 8-10 and been able to eat what I want, in both amounts and type of food

Suddenly this past year, without changing my diet or calorie intake or exercise levels I have been finding myself thickening round the middle with a proper middle age spread! It’s awful!

But at the same time I find that I am not so hungry for the same portion sizes that I could eat in with gusto in my 20s and 30s and not put weight on. So maybe my appetite has dropped naturally but my portion control is stuck on my “20s/30s” metabolism. So I’ve decided to give myself smaller portions of main meals and see what happens as I don’t really believe in diets.

So yes, maybe reduce your portion sizes. Perimeno sucks.

@imperfect my BMR is 1480 so should I drop to about 1000cals a day?

theredjellybean, you shouldn't give out dangerous advice bullshit like that 800 to 1000 cals a day is a medically prescribed VLCD for bariatric surgery patients. There's no way you have a healthy relationship with food or are as active as you think if you need to eat as little as that to lose weight at a 10-12. Please ignore this OP, if you are active and your portions are accurate, you will loose weight on 1345

1000 cals a day is not a sustainable way to live. if you actually just eat 1500 calories for a prolonged period and exercise you will lose weight. No more discussion required. Do it for 6 months.

I tried many things to lose weight and nothing other than a few pounds. Then I discovered I was intolerant to double digit amount of foods. Stopped eating them. Lost 1.5 stone.

Worthy, your BMR is just the calories to keep you alive at rest. You will be risking illness if you drop below it.

Ok- so this is where I get confused? Some people say I should stick to current calorie levels & others say cut to 800. I was doing 5:2 and that worked but now I just feel unwell and I think that is linked to perimenopsyse.

I'm with @halfwitpicker. Their suggestions sound good. Have you tried swapping your breakfast/eve meal around? That might stop the need for biscuits in the afternoon.

How about drinks, they can have a lot of calories especially things like latte?

What type of exercise - I definitely favour moving more over eating less! - but some exercise burns more calories than others depending on intensity

And 1000 cals a day is just miserable!

It does seem a lot. I'd cut out carbs at dinner, reduce bread at lunch and cut out the flapjack (replace with an apple).

Your current calorie level sounds fine but the food you listed is way above that target. It sounds like you've eaten tons more calories today. You don't need snacks like flapjack and biscuits. You can keep the bread and cheese but need to cut the amounts. Also, what are you drinking? Best to stick to water so you're not drinking a load of empty calories. Good luck!

@crummy I do joe wicks hiit workouts most days for 20 mins, run 5k x 2 a week and walk a lot. Is that enough?

Do Not drop to 800 cals a day unless you are MO and under medical supervision. That you felt unwell on 5:2 suggests you probably need more calories, consistently, rather than higher and then lower. I would look at veggie/vegan protein sources and up those, along with non starchy veggies, fruits and have things like pasta made out of beans rather than wheat flour as they may keep you fuller. I would also focus on hydration and cut out processed things, like vegan cheese. Instead I would suggest nut butter (1tbsp on apple slices) and oats as an unrefined carb. I would also suggest potatoes or sweet potatoes instead of bread.

Dont cut your calories to 800cal-1000cal a day. Thats just not healthy for a 5'8" individual who does HIIT

Do tighten up your calorie counting. I'll put money on that being where the problem is. Eating more than your logging

An FWIW ive lost 5 stone (put a bit back on and now losing it again). i ate cheese about 50% of the days and always ended the day with a treat eg a chocolate biscuit, ben and jerrys ice cream sandwich, toffee latte. Although i would allow for it in my calores counted. Atm moment i eat a couple of slices of bread most days (although id struggle to fit that and half a bagette into my diet.)

I made a puy lentil, quorn and veg warm salad the other day rather than eat carbs- would that be better?

Your exercise is great but focus on your calorie intake to lose weight. As PP have said what you’ve listed for the day looks like a lot. Keep to a strict 1500 calories a day until you achieve your goal weight. It might be 6 months or it might be a year. You need to keep at it for a prolonged period.

Yes to the salad

That sounds good, but I would look for something to replace the Quorn, I just don't think it's that kind on the system, but there are worse things to be eating. I would add some cabbage in for cheap fibre too.

What was the calorie count for that salad?

If its my fitness pal pay attention to your nutritional goals as well. I wouldnt go switching anything out necessarily. Just chevking out and weighing quantities

The protein in the lentils will keep you full

Also if you eat eggs, veggie omlette is good hot or cold and not £££

@windyone about 300 cals for the salad

You're eating way too much sugar and I would guarantee that you are seriously underestimating how many calories you're really taking in.