Our expert says:
All oils contain 9 calories per gram, thus a teaspoon which weighs about 5g will contribute 45 cal to your energy intake no matter which oil you use. Your present fat intake amounts to 5 portions a day which is not excessive and you can certainly use a quarter of an avocado a day as one of your fat portions. Generally speaking even a low-fat diet can contain up to about 50g of fat and in your case you are only ingesting about 30g. Why you are not losing weight also puzzles me if you are using a low-fat diet and doing an hour's exercise a day. It may help to increase the intensity of the exercise a bit to see if this will prompt weight loss.
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