Best weight loss programme for post menopause 61 yo

[Flossiefoo]

Hello, I’m 61, classed as obese according to BMI & the heaviest I’ve ever been ! I’d like to lose about 10kg.
I’m active, walk every day for at least 50-60 minutes & I’m on the go at home all day. I have high cortisol, pre-diabetic & Estrogen dominant, have had a hip replacement (so don’t want any gym classes etc) & need a partial knee replacement. Weight loss will help both.
I prefer simple food, easy to make & no ‘baked aubergine in god knows what sauces’ 😂
Help ! I need recommendations for an eating plan to keep/ build muscle mass.
Thank you

Chat gpt is great for this, you can tell it what you do and don’t like to eat, how much you want to lose, how quickly etc. ask for a meal plan

I’m same age as you and have a similar goal to you, am just under pre- diabetic, but I’m not able to be physically active due to ME. I recently came across The Full Diet by Dr Saira Hameed - she’s a consultant endocrinologist at a specialist NHS weight loss centre. Her approach is low carb/ no carb, whole foods no UPFs and eating within a time restricted window. She doesn’t advocate low calorie diets because believes that they put the body into starvation mode. I only got the book a week ago and plan to adopt her approach bit by bit as sudden dietary change has never gone well for me. So far I’m working on reducing the eating window - strictly no snacks after my main evening meal and not eating breakfast until I’m really feeling hungry. I already didn’t eat UPFs or drink alcohol. Interestingly I’ve felt less hungry than I normally do.
Might this approach interest you?

If you're pre-diabetic are you eligible on the NHS for ozempic?

Forgot to say in my previous post, that Dr Saira Hameed and colleagues devised a diet/weight loss plan which aimed to reduce insulin levels, and it’s this plan which is explained in The Full Diet.