Hola hi.

Not sure if this will help, but I found cutting down tea and coffee and replacing it with water or fruit juices with no added sugar.

I dropped 4kgs in a six month period, I had a fit when I realized my weight.  Potato crisps are my weakness!

If you can gradually go off most of the tea and coffee and replace it with water that is a good start.

Also eating an orange or a peice of fruit each day and going for a walk, in the heat of summer it needs to be early in the morning so that ruiled me out and I walked around the large shopping centre! With air conditioned comfort.  I don't believe in loosing a lot of persperation to lose weight!  I think if we can walk for an hour at a regular pace at our ages we are strengthening our body.  It was also suggested I exercise my core muscles.   I went to a physio therapist for this, a lady about ten years younger than me.  I had gone to a young girl all of about 22 and the exercises were not suitable for a back injury I have. So I took the advice of the older lady and it is amazing how much better I felt with stronger core muscles, it has also helped me during the last week having had my gall bladder out!  Made my muscles so much stronger to get over the operation. She also gave me one of those elastic strips and gave me exercises do strength my shoulder muscles that support the neck, that was excellent too.   At our age I am told we lose our balance too easily and need to do standing exercises.  Balance on one leg for so many seconds then the other....gradually making the time a little longer each week.   It is not only the reduced food intake we need at our ages but the right exercises too to strengthen up.

Ann -  Thank you for your hints. I only drink Coffee once a day when I am out shopping, that is the only treat I allow myself. I have one cup of Tea in the evening. The rest of the time I drink water, I have a Brita Jug which I keep in the fridge and drink 2 litres a day. I think I have developed floating Kidneys, always looking for a toilet when out. I never drink fruit juices, too much sugar for me, I don't have a sweet tooth. Only have fresh fruit.

I would like to see recipes to achieve a low calorie but Nutritious diet .

i love curries, vegetarian for preference.

Drew posted about a free calorie counting program MyFitnessPal in January 2013 on YLC.

See Drew's post here.

The only way I personally have ever lost weight successfully is by keeping a little notebook/diary of EVERYTHING I ate in a day … day after day after day.

:) Just searched for all my ‘sin bin foods’ by brand name on the MyFitnessPal site Drew recommended.

√ Yep … they’re all there.

What a great site, thanks Drew.

https://www.myfitnesspal.com/

;) Now I just have to start the Great Counting Diary again.

Hi Hola, sorry, only just saw your post. The plate is a good idea, after a while though you'll instinctively get a feel for what the right size portions are which is good if you're out and about. Here are some ideas for measurements-

A 2- to 3-oz portion of poultry, beef, fish, or pork is about the size of a deck of cards or slightly less.

A 1-oz portion of cheese is the size of a domino.

A medium piece of fruit is the size of a tennis ball.

A cup of vegetables is the size of a cricket ball (around 5 ozs)

A half cup of grains is about the size of the palm of your hand.

Steer well clear of fruit juices, too concentrated. Fruit for dessert, brilliant!

You're doing really well Hola, proud of you mate :)