Weight loss over 45?

[Anonymous]

Anonymous wrote:I had a normal weight on a bathroom scale of about 145 for lots of my adult life. I started lifting and running a little less and as I got older kind of settled into about 150-153 when I was eating well, working out, not drinking a lot but not restricting either. In August, I started gaining about a pound every two weeks. not a straight line, but looking back it was consistent and in one direction.

In mid-December, before the winter holidays I was 164. I went to an endocrinologist who did a InBody Scan. Body fat percent of 26.2. She put me on a mild calorie restriction and a goal of eating 100grams of protein a day. Last time I was there about two weeks ago, I was 153 and my muscle mass was the same as the day I started this, all of the loss is attributed to fat, and my body fat percent is now 21.9. She also put me on a very low dose of metformin and indicated that this was warranted b/c my visceral fat was within healthy range but much higher than she would have expected for my body size. The visceral fat has come down as well.

When I am getting the protein, I am not looking for a snack. There have been more than a few days when I have not kept precisely to the plan.

I'm 50.

What sourced of protein do you recommend?

[Anonymous]

I cut out all cardio other than walking/hiking, and switched all my exercise to strength training. I also transformed my diet to low carb and as much protein as I can manage. I also do IF.

I tried a LOT of different methods of exercise and diet tracking/macro amounts before this, and nothing else worked.

[Anonymous]

I lost 25 lbs at 50 (pre menopause) by calorie restriction and exercise, but also by cutting out nearly all white carbs (e.g., white flour, potatoes, rice). Whole grains made a big difference for me.

I kept it off for at least 5 years but then started to creep back up and when both menopause and Covid hit I ended up gaining back 15-20 of those pounds. I lost another 10, gained 5 and then started semaglutides a year ago. Now I am down 40 lbs and will stay on the meds as long as I need to.

[Anonymous]

Anonymous wrote:

Anonymous wrote:You might consider looking into weightlifting (including a bit of power lifting). It sounds like it’s going to be tough otherwise.

yes, i'm the 50 year old poster above, and that is a detail I forgot. No cardio unless i have gotten or can commit to getting in 3-4 lifting sessions that week. It's not that cardio is bad, but it can't come at the expense of the lifting.

This was my trainer’s advice as well. Six months ago I was lifting 2x to balance cardio 2x a week. Trainer told me to cut out cardio completely and add a third lifting day, plus one day of mind/body for flexibility and balance (yoga or Pilates). And eat lots of protein. In six months I’ve lost 12 pounds of fat and gained 2 pounds of muscle for a net loss of 10 pounds. I feel stronger than I have in decades. 55.

[Anonymous]

What helped me lose weight and helped mood was low carb and cutting out snacking. Nothing else worked re: weight and blood sugar fluctuations and reactive hypos caused anxiety and what felt like panic attacks. The book at link below has reactive hypos as a targeted condition. Good luck!

https://www.amazon.com/End-Your-Carb-Confusion-Customize/dp/1628604298/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4371978/

https://www.psychologytoday.com/us/blog/prescriptions-life/201810/could-relative-hypoglycemia-be-causing-your-anxiety

[Anonymous]

I am 46 and have lost 20 pounds in 2024 as of this morning unmedicated.

My main contribution here is not to overthink it. There are a lot of methods that people hype, and a lot of legitimate science behind a lot of it. Eating graham crackers may have worked for one PP, but it won't work for everybody. Bottom line, find something sustainable for you.

For me, I think there have been three contributors that I can identify-

1. Calorie restriction, but not excessive. I aim for 1400 calories per day and I track. Some days I swing 500 calories in either direction, but I try to keep my *weekly* average around that number.
2. I increased movement throughout the day a LOT. Small habits- every time I get up to fill my water or go to the bathroom, I walk up and down my stairs three times. They call this "NEAT", non-exercise activity something-or-other. I have a 9+ day streak of getting at least 1200 steps per day, often via really long walks which are also great for my mental health. I am not doing anything beyond that, yet.
3. I cut out alcohol completely.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:You might consider looking into weightlifting (including a bit of power lifting). It sounds like it’s going to be tough otherwise.

yes, i'm the 50 year old poster above, and that is a detail I forgot. No cardio unless i have gotten or can commit to getting in 3-4 lifting sessions that week. It's not that cardio is bad, but it can't come at the expense of the lifting.

This was my trainer’s advice as well. Six months ago I was lifting 2x to balance cardio 2x a week. Trainer told me to cut out cardio completely and add a third lifting day, plus one day of mind/body for flexibility and balance (yoga or Pilates). And eat lots of protein. In six months I’ve lost 12 pounds of fat and gained 2 pounds of muscle for a net loss of 10 pounds. I feel stronger than I have in decades. 55.

DP but I am so unsure about cutting cardio. I’m one of those people who don’t think I get valid enough workout unless the watch tells me I’ve burned several
Hundred calories. I lift weights and do yoga but I have a hard time getting rid of my heavy cardio!

[Anonymous]

Anonymous wrote:It's hard OP. Limit carbs and alcohol and sugar and don't eat much. I find that intermittent fasting works (I have Coffee, but nothing else until noon) and you get used to it. It brings you down to 2 meals a day and I finish eating by 7.

Agree. I never had issues with weight, I'm 5'4" with average weight 110 lbs. Now that I'm 48 years old, I noticed that it is getting harder and harder to lose weight despite me eating healthier and less. I don't drink at all. I don't add any sugar into my tea/coffee. I don't eat out much and no fast food/sodas/juices. What helped me to lose weight was intermittent fasting and virtually no sweets/sugar.

[Anonymous]

I developed a hiatal hernia. Killed my appetite and I have to eat small portions.

I can't eat a high protein diet due to kidney issues but I have increased my exercise, which has also helped.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:You might consider looking into weightlifting (including a bit of power lifting). It sounds like it’s going to be tough otherwise.

yes, i'm the 50 year old poster above, and that is a detail I forgot. No cardio unless i have gotten or can commit to getting in 3-4 lifting sessions that week. It's not that cardio is bad, but it can't come at the expense of the lifting.

This was my trainer’s advice as well. Six months ago I was lifting 2x to balance cardio 2x a week. Trainer told me to cut out cardio completely and add a third lifting day, plus one day of mind/body for flexibility and balance (yoga or Pilates). And eat lots of protein. In six months I’ve lost 12 pounds of fat and gained 2 pounds of muscle for a net loss of 10 pounds. I feel stronger than I have in decades. 55.

DP but I am so unsure about cutting cardio. I’m one of those people who don’t think I get valid enough workout unless the watch tells me I’ve burned several
Hundred calories. I lift weights and do yoga but I have a hard time getting rid of my heavy cardio!

Please don't cut cardio if you enjoy it. No offense, but the suggestion that ANY type of physical movement is bad is silly, and a bit dangerous. Something is better than nothing. Doing what you enjoy is the only way it is sustainable. And cardio has multiple benefits beyond fat loss. Plus it already looks like you are getting a good mix and variety.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:You might consider looking into weightlifting (including a bit of power lifting). It sounds like it’s going to be tough otherwise.

yes, i'm the 50 year old poster above, and that is a detail I forgot. No cardio unless i have gotten or can commit to getting in 3-4 lifting sessions that week. It's not that cardio is bad, but it can't come at the expense of the lifting.

This was my trainer’s advice as well. Six months ago I was lifting 2x to balance cardio 2x a week. Trainer told me to cut out cardio completely and add a third lifting day, plus one day of mind/body for flexibility and balance (yoga or Pilates). And eat lots of protein. In six months I’ve lost 12 pounds of fat and gained 2 pounds of muscle for a net loss of 10 pounds. I feel stronger than I have in decades. 55.

DP but I am so unsure about cutting cardio. I’m one of those people who don’t think I get valid enough workout unless the watch tells me I’ve burned several
Hundred calories. I lift weights and do yoga but I have a hard time getting rid of my heavy cardio!

Please don't cut cardio if you enjoy it. No offense, but the suggestion that ANY type of physical movement is bad is silly, and a bit dangerous. Something is better than nothing. Doing what you enjoy is the only way it is sustainable. And cardio has multiple benefits beyond fat loss. Plus it already looks like you are getting a good mix and variety.

Who said any type of physical movement is bad? That’s not close to anything that has been said on this thread.

[Anonymous]

It sounds simplistic but I cut portion size without following any specific diet. It was very slow—lost no more than 2 lbs. a month. After a couple years I was down 40 lbs. and several years later, I haven’t gained any back.

I tried so many different diets and naturally wanted fast results. Mentally I was ready to be patient and it made such a difference.

[Anonymous]

Anonymous wrote:

Anonymous wrote:I had a normal weight on a bathroom scale of about 145 for lots of my adult life. I started lifting and running a little less and as I got older kind of settled into about 150-153 when I was eating well, working out, not drinking a lot but not restricting either. In August, I started gaining about a pound every two weeks. not a straight line, but looking back it was consistent and in one direction.

In mid-December, before the winter holidays I was 164. I went to an endocrinologist who did a InBody Scan. Body fat percent of 26.2. She put me on a mild calorie restriction and a goal of eating 100grams of protein a day. Last time I was there about two weeks ago, I was 153 and my muscle mass was the same as the day I started this, all of the loss is attributed to fat, and my body fat percent is now 21.9. She also put me on a very low dose of metformin and indicated that this was warranted b/c my visceral fat was within healthy range but much higher than she would have expected for my body size. The visceral fat has come down as well.

When I am getting the protein, I am not looking for a snack. There have been more than a few days when I have not kept precisely to the plan.

I'm 50.

What sourced of protein do you recommend?

This works for me, but at first hunger, about 10am, I have an Atkins shake. It's the only higly processed food I eat regularly and I discussed the pros and cons with the doctor. At lunch I usually have eggroll in a bowl made with lean ground turkey. It's a little routine but I like it and it really. fits the bill. Or a piece of salmon (6 oz) on a greek salad. Then for afternoon snack, a really good size serving of berries and cup of full fat greek yogurt.
Dinner is some kind of protein and vegetable. It's repetitive, but this does not bother me. It actually helps me because I don't need to think about it. Lunch can also be a tuna sandwich with a whole can of tuna. I'll also do the tuna mix and rye crackers. I drink coffee with half and half, and lots of water. For dessert I'll sometimes do ricotta cheese, cocoa powder and splenda, so retracting what I said about only some highly processsed. Weekends it's less planned/routine but with the goal of hitting the protein goal and then anything else is what it is.

[Anonymous]

Anonymous wrote:If you’ve had success losing weight at age 45+, how did you do it?

I walk/run 10k steps almost every day and eat fairly healthy, but the weight is not coming off and I feel like my belly fat/mom pooch is getting worse. What else should I be doing?

I have struggled with my weight since beginning anxiety meds in 2016 and have gone from a size 2 to size 10/12. Would love to stop the anxiety meds but not sure I can manage without them.

Appreciate any suggestions.

I was on doctor-prescribed anxiety meds for several years. My primary doc helped me get off them with a tapering-off schedule along with switching to a much safer anxiety medication. I was skeptical it would work but it did. Consider asking your doctor about a safe way to taper off the anxiety medication.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:You might consider looking into weightlifting (including a bit of power lifting). It sounds like it’s going to be tough otherwise.

yes, i'm the 50 year old poster above, and that is a detail I forgot. No cardio unless i have gotten or can commit to getting in 3-4 lifting sessions that week. It's not that cardio is bad, but it can't come at the expense of the lifting.

This was my trainer’s advice as well. Six months ago I was lifting 2x to balance cardio 2x a week. Trainer told me to cut out cardio completely and add a third lifting day, plus one day of mind/body for flexibility and balance (yoga or Pilates). And eat lots of protein. In six months I’ve lost 12 pounds of fat and gained 2 pounds of muscle for a net loss of 10 pounds. I feel stronger than I have in decades. 55.

DP but I am so unsure about cutting cardio. I’m one of those people who don’t think I get valid enough workout unless the watch tells me I’ve burned several
Hundred calories. I lift weights and do yoga but I have a hard time getting rid of my heavy cardio!

Please don't cut cardio if you enjoy it. No offense, but the suggestion that ANY type of physical movement is bad is silly, and a bit dangerous. Something is better than nothing. Doing what you enjoy is the only way it is sustainable. And cardio has multiple benefits beyond fat loss. Plus it already looks like you are getting a good mix and variety.

Who said any type of physical movement is bad? That’s not close to anything that has been said on this thread.

Somebody suggested that "cutting cardio completely" is a good idea to lose weight. The implication is that it is "bad" for weight loss, even when it was mixed with strength training. If anybody has an exercise routine that they enjoy, they should not stop doing it. It would help to add different types of exercise, but stopping something that contributes to cardio vascular and mental health and overall well-being is not a good suggestion.