Help

[Baycitystroller]

Ok I’m 55. Have slowly gained weight over last couple of years. I am just within a healthy bmi but would love to shift a stone.

I’m as active as I’ll ever get. 30 minutes dog walking every day, 3 gym sessions (weights and cardio) but exercise not shifting weight. Having to face up to diet options.

Everyone is telling me to low carb. I don’t feel I eat a lot. Today I had 2 x slices toast and butter for breakfast, 2 rice cakes with hummus and tomatoes for lunch. Mushroom risotto for dinner. A sneaky mini Mars bar after tea. My diet is carb heavy though.

Does this sound alot ?? Portions’t huge. My Apple Watch says I use about 1800 to 2000 cals a day on average. My TDEE says I am around 1700 . So surely I should lose on that???

Any suggestions? Shall I tweak my diet and load some carbs?

TIA.

*lose some carbs!

If you're not losing weight, then you'll need to reduce your portion size even if you think they're not big. You'll need to weigh everything and track them in a diary or app for at least a week to see what your calorie intake is. Fitness tracker calorie count is also not accurate so you can't rely on that. For your health id also increase intake of fruit and vegetables which will help you fill up too.

Thanks. I do eat a lot of veg ( vegetarian) but not fruit.

Will try a good tracker.

Butter, hummus, oil/butter/cheese in your risotto - all very nutrition dense and easy to consume in excess without realising. Also what are you drinking? You don’t need to go low carb but try switching to wholegrain ones - Wholemeal bread instead of white, oatcakes instead of rice etc

You, me, and most peri-menopausal, menopausal women, benefit greatly from a anti-inflammatory diet. Google it, read about it, and perhaps follow it. You might be very glad you did.

Ok thanks.