I also had 170g Greek yogurt with 70g of blueberries and 1 tbsp hemp seeds

Today: I only drink water- 65-80 oz a day

Breakfast- Truvani protein shake and kiwi

Lunch- 3-4 oz. chicken breast- 3 oz broccoli, apple, 10 almonds

Dinner- 3 oz salsa chicken, 1/2 avocado on sourdough toast, 3 oz green beans, 2 oz black beans

2. I have not felt like I was in great shape since high school and college! Back then, I weighed 120 pounds and BMI was prob under 20. I did get in good shape 3 years ago weighed 125, not sure of BMI, but had a flat belly and was a size 6.

My BMI is more like 24% now- according to my smart scale- which I take with a grain of salt. I weigh 145, post menopause, menopause belly is because I like to eat and it all goes to my hips and belly even though most people would not consider me an over eater. I do not eat a lot but what I do eat can have high calories like nuts, seeds, avocados, etc. If I track my food I can keep it under control but I’m looking for effective exercises to do as well.

Not sure if the best approach is micro workouts each day or longer hour sessions a few days a week. I go to the gym 3 days a week and do 4-5 full body compound movements- trying to do progressive overload.

1. Goal is to be toned, strong and healthy. Disease prevention is important.

2. I can get to the gym 3 days, but could work out a home 6 days.

3. I have barbells, bands, a treadmill, a rebounder and a step up platform that is 12 inches high. I also have a total gym machine.

4. I have downloaded the app to my phone.

I’ll add that I weigh 145, am 5’5 with a menopause belly. I’m on HRT but nothing is helping my belly. I count macros and do not budge my weight unless I go low on calories but I don’t think that’s good for me. I’m at 1250 calories right now and do not want to go lower. I get 30-40g of fiber a day and about 120g of Protein.

Thank you!