Putting on 1kg each month now

[TooHotToBoogie]

I'm now 63 kilos. 2 years ago I was 56 kilos. I know Im 59 yes old but WTF! I need a weight regime fast. A y ideas? Please!!!

Do you walk or exercise?
Are you going through menopause?
You need to look at everything, your health, your exercise regime, your diet and your portion sizes.
Make a plan that you can stick to.

Gone through Menopause, work in an office so no exercise as such. Thought about doing Huel drinks for lunch instead of sandwich and crisps

That’s an extra 200 calories a day over what you need

thats about the difference pre and post menopause- like you didn’t change anything when you needed to reduce your intake

post menopause muscle decline can also be an issue - you don’t work 24hrs a day , you need to make time to rebuild muscle

What do you suggest please

You should definitely try doing some exercise but the key thing is what you are eating. If you are eating a packet of crisps daily then that is probably part of it. A sandwich is fine. Just ditch the processed junk.

I would try tracking what you eat for a week and see where you are in terms of calories and macros. Then make adjustments from there. The obvious things are to drop the crisps and anything similar, then you could try lower carb higher protein with a calorie reduction and see what impact that has.

To stablise your weight you need to eat around 200 calories a day less

that’s a chocolate biscuit or two or a glass of wine - without knowing your eating habits we can’t tell you what to do

the thing to watch is portion size also - especially if you cut something or add in exercise , you easily add a spoonful more of mash and you have lost all you tried to gain

to lose , you need to eat less again and exercise

many people find a breakfast such as a ( small ) handful of oats, some dried fruit ( eg 5 prunes ) and a few ( say 6 hazelnuts ) nuts sets you up well - if you are average height

but without knowing what you already do no one can say

This was/is me. At age 62, I ended up 22 kilos over my pre-menopause weight. I saw a nutritionist and I went to the gym - still gained weight. When I reached 89.9kg, I was a size 18, up from my lifelong size 12 and buying bigger clothes every 6-7 weeks. DH said I wasn't overeating but it took a huge amount of discipline, smaller meals and continuing with going to the gym to get myself down to 85kg (that bit took 6 months). And then I couldn't shift any more. So this March I went on Ozempic and for the first 2 months lost no weight, but my meal sizes went down massively and then started to lose weight.

After 5 months I'm now at 78kg (and another 12kg to go), and I've learned the following:

1. unless you're doing manual labour, eg., working in a field, you do not need anywhere near the amount of food that you've been eating
2. glasses of wine during the week are a total waste of calories. Have some wine or alcohol of choice at the weekend only
3. go to the gym - move, weight train. Prevent muscle loss.
4. cut out as much sugar as you can - be strict
5. limit your carbs - have them at lunch or at dinner but not in both meals, you're trying to lose weight
6. life is now a choice of being on a weight loss journey to your preferred size/weight or not. There is no in-between.

My advice to you is to look long and hard at whether you are eating the same quantities and type of food as before menopause. Do you have some bad habits? Sorry to say, but if you're not baling hay, digging up potatoes or working on a building site you're almost certainly eating too much for your metabolism to use up at this stage of your life, and that's why you're gaining weight.

It's taken me most of this year to figure this out, and it'll take me another 8-10 months to get to where I want to be. And then I'll have to stay aware of how much I eat, or I'll go back to where I was.

I did the TDEE calculator and got ChatGPT to create a week of meals. I'll see how it goes