Don't be so hard on yourself. Menopause and peri is really tough. I tried everything and finally gave into a GLP-1 after years of doing what you are doing. I am NOT recommending that...

But don't drive yourself too crazy trying to get the perfect combination of everything. You won't be able to do it. Just eat what feels right and focus on the calories and feeling full. For me, it was the fiber that helped the most, before and after the shot.

If you really want to keep trying, I used to put everything into ChatGpt and got some really good suggestions on tweaking my daily eating.

Try cutting all added sugar and processed carbs. I still eat fruit, old fashioned oats, barley (in soup), potatoes and sweet potatoes. But the key is to cook it yourself.

No bread, cereal, pasta, granola bars, dessert etc.

Anonymous wrote:

Anonymous wrote:I gained about 25 pounds over the last several years with perimenopause and would really like to lose at least half of it. I’d using LoseIt and my calorie targets to lose 1 pound a week are 1380 calories. I’m also trying to hit 68 G protein and 20 g fiber a day. This week is the first week I’ve hit my protein and fiber targets, but I averaged 1550 calories. I guess I could do it with lower calories but I’d have to be so focused on what I eat….i just can’t do it. At 1400 calories, I was at about 55 G protein and 17 f fiber, but I don’t think I was even losing anything at the 1400 calories.

I guess at least I’m trying.

Can you tell us what you were eating at 1400 and maybe we can help you tweak the meals?

I think I could tweak the meals myself, but it's just hard -- feels like I would need to REALLY just focus on that, which is just so hard to sustain. I'm shopping and cooking for teens, which makes life a bit harder. I am doing the tricks like cutting the carb in half and doubling up the vegetable in whatever I make for them, and lunch tends to be my healthiest meal -- unless I have to eat a work-provided lunch, in which case it all falls apart again. We had lunch at work last week, and what was offered was basically four different carbohydrates.
I guess I'd be happy if I end up losing 1/2 pound a week, but so far for the month of January, I haven't lost anything at all, averaging about 1500 calories per day.

Anonymous wrote:I gained about 25 pounds over the last several years with perimenopause and would really like to lose at least half of it. I’d using LoseIt and my calorie targets to lose 1 pound a week are 1380 calories. I’m also trying to hit 68 G protein and 20 g fiber a day. This week is the first week I’ve hit my protein and fiber targets, but I averaged 1550 calories. I guess I could do it with lower calories but I’d have to be so focused on what I eat….i just can’t do it. At 1400 calories, I was at about 55 G protein and 17 f fiber, but I don’t think I was even losing anything at the 1400 calories.

I guess at least I’m trying.

Can you tell us what you were eating at 1400 and maybe we can help you tweak the meals?

Anonymous wrote:Focus on fiber.

And focus on eating real food (ie, not protein shakes/bars, or fiber supplements).

Eggs, beans, nuts, seeds, legumes, barley, oatmeal, and some meat.

+1.

Anonymous wrote:I'll also say, I start my day with a fiber bomb of chia seeds mixed into overnight oats. If you want to up fiber pretty easily, chia seeds are a good way to go. I don't love the gummy texture of soaked chia seeds alone but I don't mind them in oats.

I also agree with prioritizing fiber at the start of the day.

My breakfast today was 4 slices of Wasa whole grain crisp bread, with 1/4 avocado, hemp seeds, everything bagel seasoning, a drizzle of honey, and berries on the side.

420 calories, 20 g of fiber, 13 g protein, 14 g fat

If I wanted to increase the protein, I might mix 1/2 a cup of vanilla skyr into those berries.

I'll also say, I start my day with a fiber bomb of chia seeds mixed into overnight oats. If you want to up fiber pretty easily, chia seeds are a good way to go. I don't love the gummy texture of soaked chia seeds alone but I don't mind them in oats.

Anonymous wrote:Then you need to tweak your targets, duh.

Yep. You can either lose weight more slowly, or lower the targets. 1280 calories isn't a ton to work with, but nothing terrible will happen if you don't hit your protein targets.

As someone who let up too much on fiber and is now feeling the effects, that's probably worth prioritizing, though.

Anonymous wrote:I hear you, it’s so hard.

I’m very short so extra pounds make me look very fat. To lose weight I need to eat no more than 1250 calories. I have a hard time eating enough protein as well.
And yes, I exercise, about 5-6 times a week.

Oh I meant to add, Skipjack Tuna is my go-to.
It’s bang for buck as far as calories, protein and effort to make. I add a little bit of olive oil, lemon juice, and a bit of salt. Has less mercury than albacore tuna

I hear you, it’s so hard.

I’m very short so extra pounds make me look very fat. To lose weight I need to eat no more than 1250 calories. I have a hard time eating enough protein as well.
And yes, I exercise, about 5-6 times a week.

Focus on fiber.

And focus on eating real food (ie, not protein shakes/bars, or fiber supplements).

Eggs, beans, nuts, seeds, legumes, barley, oatmeal, and some meat.

Losing 1 pound a week is hard if you’re not obese. You gained it over several years, don’t expect to lose it in 6 months. Make a more realistic goal and increase your calories so you can have better nutrition.

Then you need to tweak your targets, duh.

Don't make perfect the enemy of good.

I gained about 25 pounds over the last several years with perimenopause and would really like to lose at least half of it. I’d using LoseIt and my calorie targets to lose 1 pound a week are 1380 calories. I’m also trying to hit 68 G protein and 20 g fiber a day. This week is the first week I’ve hit my protein and fiber targets, but I averaged 1550 calories. I guess I could do it with lower calories but I’d have to be so focused on what I eat….i just can’t do it. At 1400 calories, I was at about 55 G protein and 17 f fiber, but I don’t think I was even losing anything at the 1400 calories.

I guess at least I’m trying.