What diet do I need?

[Randallthecat]

Looking for advice please as I’ve never struggled to lose weight before but I’m definitely in perimenopause.
After a stressful year I’ve put on just over a stone which needs to come off. I’m small so any extra lb shows easily.

I’ve tried calorie counting but weight doesn’t aeem to shift. My BMR is about 1300 calories give or take, so it’s a fairly low calorie intake and the scale/inches don’t seem to shift at all.
I run twice a week (5k) and swim twice a week so my cardio is ok.

Every time I’ve done weights my legs have bulked up - I really don’t want my legs to go bigger (otherwise I’d just not bother losing weight!)

So what diet/exercise do I need to do please? TIA

As you’re perimenopausal it is recommended you do weights. If you don’t want to bulk up just use smaller weights with more repetitions, and don’t do legs.

I focus on your diet if you want to lose weight. Lower carb always works for me. You could try intermittent fasting too.

I would wonder if you're calorie intake is too low and your body is in starvation mode.
Seriously consider weights - you won't necessarily bulk up but you will tone up and your BMR increases.
Maybe increase protein and decrease cards.

I agree with the others about the weights. The fact that your TDEE is so low suggests you need to increase muscle mass, the muscle will help to increase your tdee. Do more upper body, core and glutes if you are worried about legs getting bulky.

Diet wise I find low sugar, high protein and zero upf the best for fat loss.

Thank you all, I have an appointment with the trainer at the gym about weights now.

I actually prefer eating low carb but I do need some carbs for fuel for swimming and running. I agree that 1300 calories is very low and I often feel like I need more food but if I increase my calories my weight and size goes up. I know I need to do intermittent fasting as I do feel better if I give my tummy a rest!

Does this sort of menu sound ok?

porridge with nuts/fruit or yoghurt with nuts/fruit
home made soup and sourdough
salmon or chicken with veggies

Advice is much appreciated thank you!

Your menu sounds great to me. I’m currently trying to reduce my carbs so have ditched the porridge and have full fat Greek yoghurt with flax seeds and a drizzle of honey sometimes half a banana chopped up. Lunch a salad or stir fry with mackerel fillet/chicken thigh etc. Dinner a home cooked meal of some sort!

I couldn't lose any weight unless I was eating 1200 calories or less. I found I had to be very strict about weighing everything and counting calories to stick to this (most of the time). I lost 3.5 stone.