The continuous issue of weight loss

[RuleWithAWoodenFoot]

Anyone worked out how to lose weight post menopause?

I've been following/a member of the Harley Street at Home group for a couple of years, and have managed to use their strategies to maintain weight. But I'm still obese and while maintenance is good, and it's stopped getting higher and higher, I need to lose some weight.

Following this thing, I do 3 small meals a day, quarter carbs, quarter protein, half veg (small means it fits into your cupped hands), 2 snacks in between (things like an apple and cheese, malt loaf), then various exercise. I run 3 times a week, I swim once a week, I do 2 - 3 resistance sessions a week. I can't fit in any more, and don't want to - I think my exercise is fine.

But the amount of food is already really small. I'm hungry for every meal or snack, so it feels about 'right'. Despite it's smallness.

My sleep is a bit ropey - I get between 6 and 7 hours, but often awake by 4.30/5 and having bad sleep quality after that, if sleeping at all.

What do you do?

I stick to my TDEE calories, do an hour of yoga a week and I am on HRT but I am rigid about tracking my calories accurately.
I do eat chocolate and the occasional packet of crisps/cake, I don’t deny myself anything, but I don’t drink any alcohol and I do stick to my calories.

I don't know if what I'd suggest will help @RuleWithAWoodenFoot but I can see some things in your post that might be worth thinking about.

The first, is cut out the snacks. We don't need snacks, usually, and certainly not if trying to lose weight. If you eat a protein-rich meal, that should keep you going for 4-5 hours without needing to eat anything. You may feel a hunger pang but it will subside. Cheese and malt loaf are very high in calories, so your snacks are possibly the equivalent of another meal.

I know you have said you eat small meals, but it really does depend on what the food is.

Personally, I'd cut out the carbs for one of your 3 meals and increase the protein. So maybe, a salmon fillet, or chicken breast, with 3 vegetables and the veg should be a bigger amount than the salmon. If your entire meal fits into 2 palms, maybe you are short of vegetables and protein?. (My veg intake would fit into 3 palms for 1 meal.) eg a cup of carrots, a cup of broccoli, a cup of peas. It sounds as if you are eating too few of the foods that are low in calories, but will fill you up, maybe?

I don't know if you have heard of the ZOE personalised nutrition plan? It's not a diet- it's based on improving your gut health. It's definitely worth looking into, as it personalises the foods that work for you (no calories counting) and is based on your own blood samples and how your body manages carbs, fats, sugar etc. You also get personalised coaching from the dieticians. It also covers sleep.