Hi all — first post here, go easy 🙂
53M, 5'9" A few sedentary years and being prescribed amitriptyline for a suspected reflux issue (which I later turned out not to have) left me at 95kg (BMI ~30).
Six weeks ago I made some changes, and so far I’m down ~7kg — surprisingly while eating more food, just better food.
What I’m doing now
Calories / food
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Averaging 1300–1400 kcal/day
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High-volume foods: lots of veg, beans, lentils, brown rice, bulgur, couscous
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Protein mainly from chicken, fish, eggs, plus a little protein powder on swim days
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Small amounts of fat (e.g. peanut butter, omega mix) added for satiety
Rarely felt hungry, even over Christmas. Except after alcohol.
Exercise
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Brisk walking 25–40 min daily
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Swimming twice a week (~55–64 lengths in ~1 hour)
Lifestyle
Drinking much less beer; switched to sipping decent rum (quality over quantity)
Mostly cooking for myself, unfortunately— an air fryer has been a big help.
Questions / sanity check
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Is 1300–1400 kcal reasonable short-term at my age and activity level if energy levels are good?
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I may have traded calories for salt (soy/miso/garlic-heavy cooking) and cholesterol (more eggs). Worth worrying about at this stage?
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Any obvious tweaks to improve long-term sustainability?
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Any tips for keeping costs down? I already rely heavily on frozen veg and fish.
One extra thing: I’ve been using AI (Copilot) to plan meals based on what I have available and calorie targets, and it’s been great for portion control and batch cooking. Curious if others are doing something similar.
Thanks in advance for advice.
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from loseit - Lose the Fat https://www.reddit.com/r/loseit/comments/1pxmkib/6_weeks_in_7kg_down_not_hungry_enjoying_food/
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