There is nothing magic. You need fewer calories. Reduce your portion sizes.

If you increase your exercise, try to figure out how many calories you’re burning. Good for your heart anyway, but it may not help that much with your total daily calorie expenditure.

Generally, and separately, now is a good time to start focusing more on strength training as you head toward perimenopause.

You say you eat salads for lunch, but so what? What do you eat in the morning, in the evening and do you snack?

Do you put sauce / ketchup / soya / salad dressing on your foods? Do you consume a lot of dairy.

It sounds honestly, like you don't have a clue.

IF, keto with whole foods, and weight training.

46F. Cutting back alcohol was the first thing I did and saw immediate results. Getting at least 7 hours of sleep also works for me with weight control. I also upped my protein intake and cut down on intense cardio (made me super hungry). I do much more weight training now than ever. I don’t belong to a gym so I don’t do heavy weight lifting. I have a set of dumbbells up to 65lbs that I am working up towards. I don’t weigh myself daily but rather once a season. If I weigh myself daily and see I’m at an acceptable weight, I would relax on my eating and exercise routine and would stop weighing myself after I saw the weight creep up. But weighing myself once a season leaves me to strive towards my goals daily. Kudos when my stats are good when I get a DEXA scan. It has been working for me a number of years.

If you already eat healthy, just eat the same but smaller portions. And add in weight training with your walking. Not even for weight loss (but it does help), but for bone health and retaining muscle mass as you age

Eat less salad. It’s not like salads have zero calories.

Anonymous wrote:You just have to eat less. You don't need as many calories as before. I have found that drinking enough water (at least 60 oz a day) helps a lot with weight control.

I try not to drink too much because I'm a teacher and can't run to the bathroom whenever I want. I might drink more this summer though to see if it helps.

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Its now that you need to change your eating and drinking and exercise habits.

Yeah but what? I don't drink. I eat salads nearly every day for lunch. I guess I need to increase my exercise. I wish I liked running but it is hard on my knees so I walk a few days each week for appr. 40-45 minutes.

Yeah skip running. All the runners I know have chronic pain as they age. What kind of weight training/lifting do you do?

Just some hand weights for biceps/triceps, etc. I don't belong to a gym or anything.

Anonymous wrote:

Anonymous wrote:Its now that you need to change your eating and drinking and exercise habits.

Yeah but what? I don't drink. I eat salads nearly every day for lunch. I guess I need to increase my exercise. I wish I liked running but it is hard on my knees so I walk a few days each week for appr. 40-45 minutes.

Yeah skip running. All the runners I know have chronic pain as they age. What kind of weight training/lifting do you do?

You just have to eat less. You don't need as many calories as before. I have found that drinking enough water (at least 60 oz a day) helps a lot with weight control.

Late 40s. I exercise daily (weights and cardio) and have accepted I can either be fine getting a little fatter every year or be a little hungry throughout the workday.

Anonymous wrote:Its now that you need to change your eating and drinking and exercise habits.

Yeah but what? I don't drink. I eat salads nearly every day for lunch. I guess I need to increase my exercise. I wish I liked running but it is hard on my knees so I walk a few days each week for appr. 40-45 minutes.

Its now that you need to change your eating and drinking and exercise habits.

You now need less calories per day to maintain your weight.

I'm 47 and just in the last 9 months, I've noticed the pounds creeping on. I haven't changed my eating or exercising. What can I do to shed these 5lbs? I really don't want to have to buy new pants.