Cutting calories without fatigue/energy loss

I'd like to lose about 30 pounds. I'm 6'3". I was rail thin as a
child. I have gradually gained over the years. I weighted about 170 at
30, about 180 at 40, about 200 at 45, about 210 at 50, and now, at 60,
I hover around 235. It doesn't seem to matter much what I eat. If I
pig out, I gain a few pounds. I never fluctuate much.

I don't really crave food. I would happily skip most meals except that
I get feeling weak (low blood sugar?) and then I have a hard time
concentrating.

I tried Atkins for about 6 months. I lost 15 pounds, but I didn't like
how I felt (sluggish) and my cholesterol went off the charts.

I have a moderately active life. I play tennis at least once a week
and I do some aerobics (30-40 minutes) 3-5 times a week in the
morning. I alos have a bench and some dumbbells and do a little weight
lifting, but that it less consistent.

I'd like a simple program that I can follow easily that won't leave me
feeling weak.

Should I get a program to keep track of what I eat so at least I know
where I am now? Do these programs allow me to enter my weight so that
I can see how calorie intake correlates with weight? Is there some way
to enter exercise?

If so, which programs are best?

I have a very busy schedule that sometimes makes it difficult to
prepare food. I would like to avoid fast food and snacks. Are there
good meal replacements I can get to have on hand for when I can't have
a real meal? I would probably enjoy a powder that I could add to milk
as well as a healthy snack bar.

If so, what brands are best.

Thanks


--
For email, use Usenet-20031220 at spamex.com

"Top Spin" wrote in message
...
I'd like to lose about 30 pounds. I'm 6'3". I was rail thin as a
child. I have gradually gained over the years. I weighted about 170 at
30, about 180 at 40, about 200 at 45, about 210 at 50, and now, at 60,
I hover around 235. It doesn't seem to matter much what I eat. If I
pig out, I gain a few pounds. I never fluctuate much.

I don't really crave food. I would happily skip most meals except that
I get feeling weak (low blood sugar?) and then I have a hard time
concentrating.

I tried Atkins for about 6 months. I lost 15 pounds, but I didn't like
how I felt (sluggish) and my cholesterol went off the charts.

I have a moderately active life. I play tennis at least once a week
and I do some aerobics (30-40 minutes) 3-5 times a week in the
morning. I alos have a bench and some dumbbells and do a little weight
lifting, but that it less consistent.

I'd like a simple program that I can follow easily that won't leave me
feeling weak.

Should I get a program to keep track of what I eat so at least I know
where I am now? Do these programs allow me to enter my weight so that
I can see how calorie intake correlates with weight? Is there some way
to enter exercise?

If so, which programs are best?

I have a very busy schedule that sometimes makes it difficult to
prepare food. I would like to avoid fast food and snacks. Are there
good meal replacements I can get to have on hand for when I can't have
a real meal? I would probably enjoy a powder that I could add to milk
as well as a healthy snack bar.

If so, what brands are best.

Thanks


--
For email, use Usenet-20031220 at spamex.com

With your current exercise program, you probably just need to cut back a bit
on your calorie intake and you should begin losing weight. Portion control,
and improved food choices should start the process (e.g., eat slightly
smaller portions, give up sodas, eat more veggies, etc.) Ideally, you want
to lose weight slowly (around 0.5-1 lb per week, or a deficit of 250-500
calories per day). With this rate of weight loss, you should still have
adequate energy for your activities.

Some folks have had success counting calories, but I find it difficult and
time-consuming, especially if you have to eat out much. And, it only
addresses one half of the calorie question (calorie intake). For instance,
if I eat 2500 calories on Friday, and 3500 calories on Saturday, what does
this really mean? Does it mean I screwed up on Saturday? Not necessarily.
If I sit at my computer for 10 hours on Friday, but ride my bike 70 miles on
Saturday (like I did today), it's entirely possible that I was on track for
both days (or even lost more weight on Saturday despite the extra 1000
calories) Because of problems like this, I don't think calorie counting is
the answer (although it can be useful when starting a diet/exercise program
to help you understand the caloric impact of your typical food choices).

warning - shameless plug mode=on
Because of this, and because of my interests in health-related software and
numerical analysis, I recently created a program called "WeightWare" (
http://www.WeightWare.com ) that I think makes the process of staying on
track with a weight loss program a lot easier. It's based around frequent
weigh-ins, preferably daily, because (as they teach in business school),
"you can't improve what you don't measure".

Each time you weigh yourself and record it in WeightWare, the program
performs some fairly complex analysis on your recorded weigh-ins, and
provides you with feedback on how you are doing. Based only on your
weigh-ins (i.e., no calorie counting), it will tell you exactly what your
recent daily calorie deficit (or surplus) has been. Using the graphs and
statistics built into the program, it's easy to tell if your diet and
exercise program is on track, and get advanced warning if you are getting of
f track. It also tracks body measurements, body fat percentage, and other
health-related items (blood pressure, lab tests, etc.).

You can download a free, fully functional, 30-day trial version from the
website to see if it meets your needs. I'll plan to release a significant
update to the program within the next few days (version 2.0), so if you wait
until Monday you can download the new version.
warning - shameless plug mode=off

--
GG
http://www.WeightWare.com
Your Weight and Health Diary

On Sat, 28 Aug 2004 17:53:06 -0700, "GaryG"
wrote:

warning - shameless plug mode=on
Because of this, and because of my interests in health-related software and
numerical analysis, I recently created a program called "WeightWare" (
http://www.WeightWare.com ) that I think makes the process of staying on
track with a weight loss program a lot easier. It's based around frequent
weigh-ins, preferably daily, because (as they teach in business school),
"you can't improve what you don't measure".

But you are only measuring one parameter.

Each time you weigh yourself and record it in WeightWare, the program
performs some fairly complex analysis on your recorded weigh-ins, and

What "complex analysis" could you possibly do?

provides you with feedback on how you are doing. Based only on your
weigh-ins (i.e., no calorie counting), it will tell you exactly what your
recent daily calorie deficit (or surplus) has been. Using the graphs and
statistics built into the program, it's easy to tell if your diet and
exercise program is on track, and get advanced warning if you are getting of
f track.

But how will I know "what" is working? It seems to me that if I had a
detailed aco****ing of what I ate (intake) and what I did (energy
expended) as well as actual weight, THEN I would be able to tell if
adding an extra 10 minutes of aerobics each day or skipping the second
helping of apple pie was making the difrerence.

It also tracks body measurements, body fat percentage, and other
health-related items (blood pressure, lab tests, etc.).

You can download a free, fully functional, 30-day trial version from the
website to see if it meets your needs. I'll plan to release a significant
update to the program within the next few days (version 2.0), so if you wait
until Monday you can download the new version.
warning - shameless plug mode=off


--
For email, use Usenet-20031220 at spamex.com

"Top Spin" wrote in message
...
I'd like to lose about 30 pounds. I'm 6'3". I was rail thin as a
child. I have gradually gained over the years. I weighted about 170 at
30, about 180 at 40, about 200 at 45, about 210 at 50, and now, at 60,
I hover around 235. It doesn't seem to matter much what I eat. If I
pig out, I gain a few pounds. I never fluctuate much.

I don't really crave food. I would happily skip most meals except that
I get feeling weak (low blood sugar?) and then I have a hard time
concentrating.

I tried Atkins for about 6 months. I lost 15 pounds, but I didn't like
how I felt (sluggish) and my cholesterol went off the charts.

I have a moderately active life. I play tennis at least once a week
and I do some aerobics (30-40 minutes) 3-5 times a week in the
morning. I alos have a bench and some dumbbells and do a little weight
lifting, but that it less consistent.

I'd like a simple program that I can follow easily that won't leave me
feeling weak.

Should I get a program to keep track of what I eat so at least I know
where I am now? Do these programs allow me to enter my weight so that
I can see how calorie intake correlates with weight? Is there some way
to enter exercise?

If so, which programs are best?

I have a very busy schedule that sometimes makes it difficult to
prepare food. I would like to avoid fast food and snacks. Are there
good meal replacements I can get to have on hand for when I can't have
a real meal? I would probably enjoy a powder that I could add to milk
as well as a healthy snack bar.

If so, what brands are best.

Thanks

Many in the group use www.fitday.com to track food and exercise. It's free
but you do need to register. Fitday also has a software package you can
purchase but most just use the online version.
You might want to journal your food for a few days to determine where you mi
ght cut a few calories. With your current exercise you shouldn't have to
cut calories too much in order to lose weight.

I like the Myoplex Lite protein powder for those times when I need something
in a hurry. Try the single serving packs of different brands until you find
one you like.





--
For email, use Usenet-20031220 at spamex.com

On 29 Aug 2004 01:33:58 GMT, Ignoramus3773
wrote:

My only suggestion regarding your weight loss is to be extremely
conservative and not go too far. There is not a great deal of evidence
that weight loss at your age leads to great health improvements.

My doctor disagrees. While he does not see me as being at serious
risk, there are a few weight-related problems or at least a few
problems that weight loss should help.

I am having some aches and pains in my ankles and knees after tennis.
We are going to join a club that has a couple of clay courts, which
should be a bit easier on my legs than the concrete courts we
currently play on, but 20-30 pounds lighter should also help.

I have had some problems with breathing at night -- not really apnea,
but some blockage. Also some GERD. Both are exacerbated by extra
weight.

I also want to look a bit fitter. My wife is one of those tiny little
waifs and I don't want her deciding that she can do better with a
younger, slimmer model for a husband! ;-) Plus I need to be able to
kepp up with her on the tennis court.

So, I would think, cutting some junk foods etc, and exercising a bit
more, can very well help you lose 20 lbs or so, and that's all you
need. I would also definitely consult with a doctor of some sorts.

That's about all I want to do. If I can get down to around 200, I'll
be happy.

--
For email, use Usenet-20031220 at spamex.com

On Sun, 29 Aug 2004 01:32:47 GMT, "Beverly"
wrote:


"Top Spin" wrote in message
.. .
I'd like to lose about 30 pounds. I'm 6'3". I was rail thin as a
child. I have gradually gained over the years. I weighted about 170 at
30, about 180 at 40, about 200 at 45, about 210 at 50, and now, at 60,
I hover around 235. It doesn't seem to matter much what I eat. If I
pig out, I gain a few pounds. I never fluctuate much.

I don't really crave food. I would happily skip most meals except that
I get feeling weak (low blood sugar?) and then I have a hard time
concentrating.

I tried Atkins for about 6 months. I lost 15 pounds, but I didn't like
how I felt (sluggish) and my cholesterol went off the charts.

I have a moderately active life. I play tennis at least once a week
and I do some aerobics (30-40 minutes) 3-5 times a week in the
morning. I alos have a bench and some dumbbells and do a little weight
lifting, but that it less consistent.

I'd like a simple program that I can follow easily that won't leave me
feeling weak.

Should I get a program to keep track of what I eat so at least I know
where I am now? Do these programs allow me to enter my weight so that
I can see how calorie intake correlates with weight? Is there some way
to enter exercise?

If so, which programs are best?

I have a very busy schedule that sometimes makes it difficult to
prepare food. I would like to avoid fast food and snacks. Are there
good meal replacements I can get to have on hand for when I can't have
a real meal? I would probably enjoy a powder that I could add to milk
as well as a healthy snack bar.

If so, what brands are best.

Thanks

Many in the group use www.fitday.com to track food and exercise. It's free
but you do need to register. Fitday also has a software package you can
purchase but most just use the online version.

OK, I'll take a look. I guess if you use the online version, you just
write it down in a notebook until you can go online and enter it?

Does it allow for entering exercise, too?

You might want to journal your food for a few days to determine where you mi
ght cut a few calories. With your current exercise you shouldn't have to
cut calories too much in order to lose weight.

Yep, that was my plan.

I like the Myoplex Lite protein powder for those times when I need something
in a hurry. Try the single serving packs of different brands until you find
one you like.

OK, thanks. Can I get it in the supermarket or do I need to go to a
health food store? I already have some protein powder (ON) that was
recommended over in one of the workout NGs, but it has a lot of sugar.
It's not really a meal replacement powder.

--
For email, use Usenet-20031220 at spamex.com

"Top Spin" wrote in message
...
On Sat, 28 Aug 2004 17:53:06 -0700, "GaryG"
wrote:

warning - shameless plug mode=on
Because of this, and because of my interests in health-related software
and
numerical analysis, I recently created a program called "WeightWare" (
http://www.WeightWare.com ) that I think makes the process of staying on
track with a weight loss program a lot easier. It's based around
frequent
weigh-ins, preferably daily, because (as they teach in business school),
"you can't improve what you don't measure".

But you are only measuring one parameter.

Each time you weigh yourself and record it in WeightWare, the program
performs some fairly complex analysis on your recorded weigh-ins, and

What "complex analysis" could you possibly do?

Several, actually.

To filter out the normal daily ups and downs in body weight (2-4 lb
fluctuations are common due to hydration levels, bowel movements, time of
the month for women, etc.) it calculates your Moving Average Weight using an
"exponentially smoothed moving average" technique. Your moving average
weight is a better representation of your "true" weight than any daily
weigh-in.

To calculate your weight trend over time (i.e., your weekly rate of weight
change, and your daily calorie deficit/surplus), it uses a technique called
"linear regression". This takes your recorded weigh-ins and analyzes it the
same way that stock market analysts analyze the daily fluctuations of the
stock market (it's also the same way that scientists analyze data in
scientific experiments to discern the underlying patterns).

These same techniques have been promoted for quite some time for weight loss
(e.g., The "Hacker's Diet"
http://www.fourmilab.ch/hackdiet/www/hackdiet.html ), but as far as I know
they have never been incorporated into an easy-to-use program.


provides you with feedback on how you are doing. Based only on your
weigh-ins (i.e., no calorie counting), it will tell you exactly what your
recent daily calorie deficit (or surplus) has been. Using the graphs and
statistics built into the program, it's easy to tell if your diet and
exercise program is on track, and get advanced warning if you are getting
of
f track.

But how will I know "what" is working?

Well, the "what" is terribly difficult to know - in fact, it may be
impossible to know. Count calories in is difficult and time-consuming
(though it can be done). Figuring out how many calories you burn each day
is substantially more difficult and error-prone. And for weight loss I
don't know that it really matters - it's the long term trend that is more
important, and that's where WeightWare shines (IMHO :-) ).

By keeping track of your weight trend numbers, you can tell whether your
diet and exercise program is on track, and get advanced warning if it is
getting off track. For instance, last April 18th, my 30-day daily weight
trend was -417 calories per day (in other words, I was losing a little over
0.8 lbs per week - a good rate of loss). But, over the next couple of
weeks, the trend started moving towards zero. This provided me with several
weeks worth of advance notice that my program was getting off track. I
became more conscious of my eating habits, and more dedicated to my exercise
program until I gradually got it back under control.

It seems to me that if I had a
detailed aco****ing of what I ate (intake) and what I did (energy
expended) as well as actual weight, THEN I would be able to tell if
adding an extra 10 minutes of aerobics each day or skipping the second
helping of apple pie was making the difrerence.

I just don't think that a detailed accounting is feasible, especially for
the energy expended portion of the equation. You can make estimates, but I
would be surprised if they were within 20% of actual on most days. And,
making those estimates and counting all the calories you eat each day is
time-consuming, whereas weighing yourself and recording it in WeightWare
takes less than a minute.

Compared to calorie counting and calories burned estimating, your daily body
weight is precisely known. The analysis of it doesn't tell you whether you
should exercise another 10 minutes or skip the pie, but it can tell you
(with a high degree of precision) whether or not you are moving in the right
direction. With this information, you can decide for yourself how to
approach the exercise and the pie.

In your case, with a good exercise program already in place, I think if you
cut back your calorie intake by 200-500 calories per day you should start to
see the weight come off. This low level of caloric restriction should still
provide you with the energy you need for your activities.


FWIW, most exercise programs are depressingly inefficient when it comes to
weight loss, making portion control and smarter food choices more important
than the exercise part of the weight loss equation. Even though exercise is
important for general health, it's way too easy to subvert a good exercise
program with a few poor food choices each day.

For instance, a 1/8 serving of a 9" apple pie contains 411 calories (
http://www.nutritiondata.com/facts-001-02s03ws.html ). To burn this off,
you would need to do vigorous aerobic exercise for around 35-40 minutes.
Combine that one piece of pie with something like a tall Starbucks latte, or
a couple of bottles of beer, or a chocolate shake, and your program is shot
for the day.



It also tracks body measurements, body fat percentage, and other
health-related items (blood pressure, lab tests, etc.).

You can download a free, fully functional, 30-day trial version from the
website to see if it meets your needs. I'll plan to release a
significant
update to the program within the next few days (version 2.0), so if you
wait
until Monday you can download the new version.
warning - shameless plug mode=off


--
For email, use Usenet-20031220 at spamex.com

"Top Spin" wrote in message
...
On Sun, 29 Aug 2004 01:32:47 GMT, "Beverly"
wrote:


Should I get a program to keep track of what I eat so at least I know
where I am now? Do these programs allow me to enter my weight so that
I can see how calorie intake correlates with weight? Is there some way
to enter exercise?

If so, which programs are best?

I have a very busy schedule that sometimes makes it difficult to
prepare food. I would like to avoid fast food and snacks. Are there
good meal replacements I can get to have on hand for when I can't have
a real meal? I would probably enjoy a powder that I could add to milk
as well as a healthy snack bar.

If so, what brands are best.

Thanks

Many in the group use www.fitday.com to track food and exercise. It's
free
but you do need to register. Fitday also has a software package you can
purchase but most just use the online version.

OK, I'll take a look. I guess if you use the online version, you just
write it down in a notebook until you can go online and enter it?


I've been known to write mine on a napkin in a restaurant and stick it in my
purseg


Does it allow for entering exercise, too?

Yes - it will track your exercise. It has some reports to show your
progress, carb/protein/fat ratio, etc. It has a fairly extensive food
database and you can always add food items to it.


You might want to journal your food for a few days to determine where you
mi
ght cut a few calories. With your current exercise you shouldn't have to
cut calories too much in order to lose weight.


Yep, that was my plan.

I like the Myoplex Lite protein powder for those times when I need
something
in a hurry. Try the single serving packs of different brands until you
find
one you like.

OK, thanks. Can I get it in the supermarket or do I need to go to a
health food store? I already have some protein powder (ON) that was
recommended over in one of the workout NGs, but it has a lot of sugar.
It's not really a meal replacement powder.

Most supermarkets carry protein powder but I buy mine at a nearby health
food store. I've also ordered it off the internet. Sugar is a problem with
some of the protein powders. I just checked the label on the Myoplex Lite.
It's 190 calories, 17g carbs, 25g protein, 1.5g fat and 2g sugar. It's
about the only one I've found that taste good mixed with only water.





--
For email, use Usenet-20031220 at spamex.com

On Sat, 28 Aug 2004 19:22:11 -0700, "GaryG"
wrote:

"Top Spin" wrote in message
.. .
On Sat, 28 Aug 2004 17:53:06 -0700, "GaryG"
wrote:

warning - shameless plug mode=on
Because of this, and because of my interests in health-related software
and
numerical analysis, I recently created a program called "WeightWare" (
http://www.WeightWare.com ) that I think makes the process of staying on
track with a weight loss program a lot easier. It's based around
frequent
weigh-ins, preferably daily, because (as they teach in business school),
"you can't improve what you don't measure".

But you are only measuring one parameter.

Each time you weigh yourself and record it in WeightWare, the program
performs some fairly complex analysis on your recorded weigh-ins, and

What "complex analysis" could you possibly do?

Several, actually.

To filter out the normal daily ups and downs in body weight (2-4 lb
fluctuations are common due to hydration levels, bowel movements, time of
the month for women, etc.) it calculates your Moving Average Weight using an
"exponentially smoothed moving average" technique. Your moving average
weight is a better representation of your "true" weight than any daily
weigh-in.

To calculate your weight trend over time (i.e., your weekly rate of weight
change, and your daily calorie deficit/surplus), it uses a technique called
"linear regression". This takes your recorded weigh-ins and analyzes it the
same way that stock market analysts analyze the daily fluctuations of the
stock market (it's also the same way that scientists analyze data in
scientific experiments to discern the underlying patterns).

OK, that makes sense.

These same techniques have been promoted for quite some time for weight loss
(e.g., The "Hacker's Diet"
http://www.fourmilab.ch/hackdiet/www/hackdiet.html ), but as far as I know
they have never been incorporated into an easy-to-use program.


provides you with feedback on how you are doing. Based only on your
weigh-ins (i.e., no calorie counting), it will tell you exactly what your
recent daily calorie deficit (or surplus) has been. Using the graphs and
statistics built into the program, it's easy to tell if your diet and
exercise program is on track, and get advanced warning if you are getting
of
f track.

But how will I know "what" is working?

Well, the "what" is terribly difficult to know - in fact, it may be
impossible to know.

It would be impossible to know exactly, for sure, but some idea would
seem to be more helpful none at all.

Count calories in is difficult and time-consuming
(though it can be done). Figuring out how many calories you burn each day
is substantially more difficult and error-prone. And for weight loss I
don't know that it really matters - it's the long term trend that is more
important, and that's where WeightWare shines (IMHO :-) ).

By keeping track of your weight trend numbers, you can tell whether your
diet and exercise program is on track, and get advanced warning if it is
getting off track. For instance, last April 18th, my 30-day daily weight
trend was -417 calories per day (in other words, I was losing a little over
0.8 lbs per week - a good rate of loss). But, over the next couple of
weeks, the trend started moving towards zero. This provided me with several
weeks worth of advance notice that my program was getting off track. I
became more conscious of my eating habits, and more dedicated to my exercise
program until I gradually got it back under control.

But "what" did you become more conscientious about? It seems to me
that I sometimes lose weight (at least temporarily) when I have been
considerably un-conscientious.

Maybe I need both. I think I'll check out FitDay and and perhaps your
program as well. It does seem that you offer something of value, but
maybe most of this is already incorporated into something like FitDay.
They must also accept weightings and do some sort of tracking and
maybe even averaging.

It seems to me that if I had a
detailed aco****ing of what I ate (intake) and what I did (energy
expended) as well as actual weight, THEN I would be able to tell if
adding an extra 10 minutes of aerobics each day or skipping the second
helping of apple pie was making the difrerence.

I just don't think that a detailed accounting is feasible, especially for
the energy expended portion of the equation. You can make estimates, but I
would be surprised if they were within 20% of actual on most days.

Sure, they would be only estimates, but over time, they would give
some idea of cause and effect. That's all I would want.

And,
making those estimates and counting all the calories you eat each day is
time-consuming, whereas weighing yourself and recording it in WeightWare
takes less than a minute.

I don't plan to do it forever. My thinking is to keep pretty good
track for awhile to see if I can learn anything. I'm hoping that the
program would highlight some trends or significant correlations.
Pretty quickly, I would thimk that I would get the hang of it and
could estimate it myself in my head.

Compared to calorie counting and calories burned estimating, your daily body
weight is precisely known. The analysis of it doesn't tell you whether you
should exercise another 10 minutes or skip the pie, but it can tell you
(with a high degree of precision) whether or not you are moving in the right
direction. With this information, you can decide for yourself how to
approach the exercise and the pie.

In your case, with a good exercise program already in place, I think if you
cut back your calorie intake by 200-500 calories per day you should start to
see the weight come off. This low level of caloric restriction should still
provide you with the energy you need for your activities.


FWIW, most exercise programs are depressingly inefficient when it comes to
weight loss, making portion control and smarter food choices more important
than the exercise part of the weight loss equation. Even though exercise is
important for general health, it's way too easy to subvert a good exercise
program with a few poor food choices each day.

For instance, a 1/8 serving of a 9" apple pie contains 411 calories (
http://www.nutritiondata.com/facts-001-02s03ws.html ). To burn this off,
you would need to do vigorous aerobic exercise for around 35-40 minutes.
Combine that one piece of pie with something like a tall Starbucks latte, or
a couple of bottles of beer, or a chocolate shake, and your program is shot
for the day.



It also tracks body measurements, body fat percentage, and other
health-related items (blood pressure, lab tests, etc.).

You can download a free, fully functional, 30-day trial version from the
website to see if it meets your needs. I'll plan to release a
significant
update to the program within the next few days (version 2.0), so if you
wait
until Monday you can download the new version.
warning - shameless plug mode=off


--
For email, use Usenet-20031220 at spamex.com



--
For email, use Usenet-20031220 at spamex.com

"Top Spin" wrote in message
...
On 29 Aug 2004 01:33:58 GMT, Ignoramus3773
wrote:

My only suggestion regarding your weight loss is to be extremely
conservative and not go too far. There is not a great deal of evidence
that weight loss at your age leads to great health improvements.

My doctor disagrees. While he does not see me as being at serious
risk, there are a few weight-related problems or at least a few
problems that weight loss should help.

Many health problems improve with only minimal weight loss. But they worsen
with the weight gain that comes after a yo-yo. Which is why you should take
things slowly and cautiously. Losing slowly will also avoid any defiencies
that might be harmful at your age. You particularly want to protect your
muscles (proteins) and bones (calcium) as much as possible.
But over than that, you seem to have a self regulation. You don't binge or
anything, and you weight is pretty stable, except that it's sliding slowly
up. Maybe you should just settle for simple portion control, without
bothering with calories and the like. Just stop a bit before feeling
completely stuffed, and settle for being "lightly-full". This might be a
simple matter of adjusting your satiety. Sometimes, simple solutions work...