More veggies and fruits

[Pam54]

I'm 54 yrs old woman weighing 73kg. My goal weight is 59kg. I'm active and loves walking. Gained weight after menupose. Like vegetarian foods​ only and very choosy about fruits. Need motivation.

[patliputra]

You are a wonderful lady. You have identified your objective , weight loss; fixed your target weight 59kg .it is in itself a great thing. You also selected means to do it, walking and veg. diet. Good. You only need to reduce carb, say NO to packaged food and refined flour. You will get desired result very soon. Well done. Keep it up.

[Pam54 in reply to patliputra]

Thanks for your encouragement

[Hidden]

Have a variety of non starchy vegetables

Have a small serving of fruit once a day on empty stomach

Some exercise as simple as walking helps

[BadHare]

Try adding a good probiotic to your diet, such as kefir. This will help improve your gut health & digestion. Also cutting out processed foods, especially artificial sweeteners. I'm not good with very starchy foods, so choose squash & aubergines over potatoes, rice & pasta. I find a high fat diet with lots of nuts & seeds suts me. They're also filling, especially chia & linseeds.

[deejames]

Great to have a goal. Aim for about a kilo a fortnight loss. No more. Cut back on quantities, meaning portion size. Have a diet balanced with all the major foods groups but cut right back on anything processed or ready prepared and of course sugar in its many forms.

Walking is great but it won't lose you weight as such. My husband takes part in very strenuous exercise like cycling 80 miles and going to spin cycling classes several times a week but if he eats the wrong things or too much the weight rises.

He finds eating a vegetarian diet is the best with plenty of pulses and careful with the dairy.

Good luck

Dee

[Paul12]

lifehack.org/606200/motivat...

[Pam54 in reply to Paul12]

Thanks for sharing

[andyswarbs]

The very large study (over 50,000 people) of seventh day adventists may be worth taking on board. ncbi.nlm.nih.gov/pmc/articl...

"Mean BMI was lowest in vegans (23.6 kg/m2) and incrementally higher in lacto-ovo vegetarians (25.7 kg/m2), pesco-vegetarians (26.3 kg/m2), semi-vegetarians (27.3 kg/m2), and nonvegetarians (28.8 kg/m2)."

So the closer you get to a vegan diet the better weight management you will naturally have. When I say naturally as you adopt a vegan lifestyle, especially as you hit the whole food plant based version, there will be no calorie counting, just eat at each and every meal until you are satiated.