Frustrated

I have always been on the thin side and then menopause began about two years ago and I cannot seem to rid myself of the extra 20 lbs I have gained.  It is all around the mid-section and I have tried several methods including walking 45 min 3-4 days a week but I gained even more.  I am happy to reduce my caloric intake but am not sure what amount of calories I should be having each day or what food items they should be drawn from to keep healthy.  I am 5ft. 7in., 62 years young and my last weigh in was a whopping 171lbs.  Is there any advice out there?

[Ranaesheart]

According to your height, age, weight and moderate activity level, you need 1,900 calories a day to maintain your weight.  That is according to a calculator that is available on the Internet.  

May I respectfully suggest that you journal your food intake, every morsel, and calculate the calorie content either from the package or by using a website such as http://www.calorieking.com.  This will let you definitively see the amount of calories you're taking in.  You may also want to record your feelings and see if there is a time when you are perhaps eating more based on your emotions.  If so, this will help you plan on to change that behavior.

It should be noted that losing 1 pound requires a net reduction of 3,500 calories. So, if you cut back 500 calories a day, you should lose one pound a week. Exercising also plays a dramatic role in weight loss and the calories burned can be counted towards the 3,500 calorie deficit needed to lose a pound.

There are calorie burned calculators that can figure out the calories you have burned.  Based on your weight, moderate walking and 45 minutes, you burned 203 calories.

Please let me know how this goes and what you find out.  Will be glad to help.

Take care ... and keep in touch.  (((Hugs)))
Ranae