Getting sad & frustrated

Desikudinspain

Dear All,

This app is my last chance. Im a clean eater and work out. Still weighing 67 kgs despite my 1.53 m height.Ive gained 02 kgs per year despite eating well. Total 10 kgs in 05 years. Have done all my tests and am perfectly fine. Today started logging as this seems to be the only option left. Any help and guidance would be highly appreciated. Im 46 and menopausal. I cry everyday.

AnnPT77

OK, so for other readers who live in silly countries like mine where we use different measures, I'm calculating that you're a bit over 5 feet tall, and not quite 148 pounds.

If you've gained 2kg per year, the implication is that you've been eating a truly tiny amount above your maintenance calories every day, on average . . . literally, like 43 extra calories a day, above what you burn via daily life and exercise, is 2kg per year of weight gain. It's surprising, really, how those small things add up!

I think you're on the right track, by starting here. If you start logging your food, just the way you currently eat, I think you'll soon see places where you can eat fewer calories, without sacrificing much nutrition, satiation, enjoyment, etc.

If you want to lose those pounds a bit more quickly, then you probably want to find maybe 250-500 calories per day that you can cut out without it being an annoyance for you; then when you hit your goal weight, you can restore part of those calories again to stabilize your weight long term.

Since you've seemingly been so close to calorie balance all along - just that tiny bit over - your permanent weight-maintenance strategy shouldn't need to be dramatically different from how you've been eating and exercising up until now.

Please don't cry: This is a thing you can understand, and find ways to reach your goals.

Wishing you all the best!

P.S. This post is a good place to start (don't be put off by the joke-y title):

http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1

gothchiq

A food scale can fix this for you. It will get you the closest possible to knowing exactly how many calories you are eating. Then you will know where to cut the excess. I am also menopausal. It's gonna be slow but that's okay. Remember that fluctuations are normal and focus on overall trends over weeks.

mkculs13

If you feel like crying all the time, you may well be depressed. It would be worth talking to your doctor and letting her (him) know that is how you feel. It doesn't necessarily mean that you are, but just talking to someone may make you feel better.

Thanks to AnnPT77, you know you can probably lose the extra weight without any dramatic changes to your diet. Do you get daily exercise? Even walking 1-2 miles a day can have a brightening effect on your mood and help you lose the weight a bit more easily. If you have patience with yourself, you will get there.

I'm glad you posted here because writing that last sentence to you reminded me I need to be more patient with myself. Good luck.

Desikudinspain

Thank you all three of you, together and personally, to read my post and help me. Trust me, Im putting your friendly advices in action right from now. Hope Im able to cut back 10 kgs gained jn 05 years. Ive never been a big eater nor very inactive. Perhaps now I should eat even lesser and move even more. Thanks and were in touch.