How to best change nutrition (and potentially training as well)?
Dear FB community, maybe your collective wisdom can help me...
I'm 1,70 m and 74 kg, so technically, I am slightly overweight. However, I've been consistently doing strength training several times a week for the past two years, so muscles are visible. The only exception is my belly, which I consider to be my weak point in how I look. (Blood test results are excellent, though, and do not show even the faintest hint on any problems in my glucose tolerance.)
It's not that I am terribly unhappy with my body, but last year, I was temporarily down to 69 kg due to a lot of stress and under-eating and I loved it. I've gained the weight back over the winter but cannot pinpoint any particular change so I don't just have one switch to flip for weight loss. I don't eat anything after dinner, I drink water and no sugary drinks. I don't eat extremly healthy but not extremly unhealthy either, and I've pretty much gotten emotional overeating under control. Very often, I was simply hungry, so that's why I ate. (Maybe a reaction of my body to the undereating and weight loss last year?)
Training-wise, I mostly do strength training about 3x/week with a few cardio workouts sprinkled in. I used to love HIIT and running but have been very limited in that regard due to an injury three years ago. Running is still out of the question, HIIT is veeery slowly coming back but I still have to mostly stick to low impact, and I don't actually enjoy biking or swimming, although both are options.
So my question is: What do I do to lose the 5 kg again without going on a calorie-restricted diet? Add more cardio and do a little less strength? Lean more on the protein side in my diet with the hope of not being so hungry all the time? Try and eat mostly vegan? Anything else? What would you recommend? Is is possible that all of this has to do with hormonal changes and if so, is there anything that I could do about that? I turned 40 last year and have been supplementing progesterone since January because of massive, cycle-related mood swings.
How to best change nutrition (and potentially training as well)?
Dear FB community, maybe your collective wisdom can help me...
I'm 1,70 m and 74 kg, so technically, I am slightly overweight. However, I've been consistently doing strength training several times a week for the past two years, so muscles are visible. The only exception is my belly, which I consider to be my weak point in how I look. (Blood test results are excellent, though, and do not show even the faintest hint on any problems in my glucose tolerance.)
It's not that I am terribly unhappy with my body, but last year, I was temporarily down to 69 kg due to a lot of stress and under-eating and I loved it. I've gained the weight back over the winter but cannot pinpoint any particular change so I don't just have one switch to flip for weight loss. I don't eat anything after dinner, I drink water and no sugary drinks. I don't eat extremly healthy but not extremly unhealthy either, and I've pretty much gotten emotional overeating under control. Very often, I was simply hungry, so that's why I ate. (Maybe a reaction of my body to the undereating and weight loss last year?)
Training-wise, I mostly do strength training about 3x/week with a few cardio workouts sprinkled in. I used to love HIIT and running but have been very limited in that regard due to an injury three years ago. Running is still out of the question, HIIT is veeery slowly coming back but I still have to mostly stick to low impact, and I don't actually enjoy biking or swimming, although both are options.
So my question is: What do I do to lose the 5 kg again without going on a calorie-restricted diet? Add more cardio and do a little less strength? Lean more on the protein side in my diet with the hope of not being so hungry all the time? Try and eat mostly vegan? Anything else? What would you recommend? Is is possible that all of this has to do with hormonal changes and if so, is there anything that I could do about that? I turned 40 last year and have been supplementing progesterone since January because of massive, cycle-related mood swings.
I am grateful for any input!