I'm in my early 60s. What I'd like please is guidance on my calorie intake levels and advice on how important it really is to change my diet to ensure weight loss - or whether just boosting current activity levels is likely to be sufficient.
My aim is to get back to 8 stone 12lbs (56.245 kg) in stages, I've struggled without much success to reduce from 9 stone 12lbs. I'm currently 9 stone 9lbs (61.23 kg).
My usual "diet" (over years) suits my life though I know it's not ideal (eg too much coffee and too much fat).
Breakfast is a "doorstep" of wholemeal bread with a moderate amount of marmalade (no butter or spread) plus 2 mugs of coffee (no sugar in any of my hot drinks) .
Lunch is 3 pieces of fruit (eg apple, mango half, pineapple half) plus porridge (with rounded desert spoonful of molasses) and coffee. Porridge and molasses and one piece of fruit are sometimes replaced with a banana smoothie (2 bananas in milk).
Dinner is a protein source (meat, fish, eggs, lentils or nuts) plus 2 veg and coffee. Veg may be raw, steamed or fried in vegetable oil. Meat may be stir-fried. I rarely eat potatoes, pasta or rice.
I have 2 pints full fat milk daily, mainly because I like milk and partly because I want to avoid osteoporosis.
I walk 45 minutes a day at a fairly rapid pace as a minimum. Sometimes I walk twice that far. Occasionally I walk up and down the stairs 10 - 20 times a day to top up or replace a walk but I'm wary about doing this too much for fear of damaging my knees. I belong to a weekly walking for health group (a 1 hour walk) and other walking groups that happen less often (distance covered up to 6 miles a walk).