46F need to lose 25 pounds

[Anonymous]

Anonymous wrote:Cut alcohol and carbs. The usual healthy eating.

I started HIIT at home every 3 days (ie mon, Thursday Sunday) where my body had a full 48 hours to recover.

Started with 30 seconds and 15 of rest between exercises and worked up to 45 and 15 seconds of rest.
Continued weight training 5 days weeks.

Added creatine daily to help with building muscle and recovery times.

Lost about 25lb in fat in under 5 months- but weight came up at little with the muscle increase but i look sooo much better and clothes are loose on me.

How long were these HIIT workouts?
What level of difficulty were they?
Not OP, but I'm 57 y/o female and need to start at a very beginner level (and work around wrist and shoulder issues).

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Why is lifting consistently an issue due to hormones? What does that mean?

Mood swings, energy shifts, cramps, etc.

Sounds kind of like a mental-game. There are many days where people who exercise and eat consistently don’t want to and don’t feel 100%. They do it anyway.

This is the difference between motivation and discipline. No great athlete is ever motivated to train every day. The greatest always have (even if it’s a rest day), and that’s why they get so far ahead.

All of this. Also, you’ll find that regular exercise helps regulate these hormonal shifts, which is a win-win.

I’m no Olympian but I move my body every single day. Most days I exercise pretty hard (even when I don’t want to) but some days, when life is particularly rough, I have to pull my disheveled butt off the couch and force a walk at sunset. That might be all I do that day but it’s better than nothing and I always feel better afterwards.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Why is lifting consistently an issue due to hormones? What does that mean?

Mood swings, energy shifts, cramps, etc.

Sounds kind of like a mental-game. There are many days where people who exercise and eat consistently don’t want to and don’t feel 100%. They do it anyway.

This is the difference between motivation and discipline. No great athlete is ever motivated to train every day. The greatest always have (even if it’s a rest day), and that’s why they get so far ahead.

All of this. Also, you’ll find that regular exercise helps regulate these hormonal shifts, which is a win-win.

I’m no Olympian but I move my body every single day. Most days I exercise pretty hard (even when I don’t want to) but some days, when life is particularly rough, I have to pull my disheveled butt off the couch and force a walk at sunset. That might be all I do that day but it’s better than nothing and I always feel better afterwards.

Thank you, PP’s. I can do this.

[Anonymous]

Anonymous wrote:

Anonymous wrote:Cut alcohol and carbs. The usual healthy eating.

I started HIIT at home every 3 days (ie mon, Thursday Sunday) where my body had a full 48 hours to recover.

Started with 30 seconds and 15 of rest between exercises and worked up to 45 and 15 seconds of rest.
Continued weight training 5 days weeks.

Added creatine daily to help with building muscle and recovery times.

Lost about 25lb in fat in under 5 months- but weight came up at little with the muscle increase but i look sooo much better and clothes are loose on me.

How long were these HIIT workouts?
What level of difficulty were they?
Not OP, but I'm 57 y/o female and need to start at a very beginner level (and work around wrist and shoulder issues).

5 exercises for 5 repetitions to start.

Increased time by 5 second intervals as I was ready.

Went to 6 exercises for 5 repetitions up to the 45.

Now I am stil at same program but added some weights for a few (6 and 10lb medicine ball on abs).

When I started I could not do 10 seconds of Russian twists; now I can do 45 seconds with a 10lb medicine ball.

I added creating after about 2 months in and it has helped a lot with recovery. I do not eat red meat that often and did not have the proteins for muscle building at my age.

[Anonymous]

Anonymous wrote:Srop lifting heavy. You need to consume 1200 calories or even a little less. This is a calories in/out sistuation.

Lifting heavy is the only way I've been able to lose. F. Age 62

[Anonymous]

Anonymous wrote:You can get compound Semiglutide if you pay out of pocket.

And online you simply provide a BMI over 30. It’s expensive but it works. It is so hard to lose weight when you are over 40. I could lose 10 pounds in three weeks in my 30s. No more.

[Anonymous]

Anonymous wrote:

Anonymous wrote:You can get compound Semiglutide if you pay out of pocket.

And online you simply provide a BMI over 30. It’s expensive but it works. It is so hard to lose weight when you are over 40. I could lose 10 pounds in three weeks in my 30s. No more.

It’s really not, you just have to do it differently than when you were 30. It requires discipline, motivation, sustained effort, and exercise.

[Anonymous]

Hi OP. I'm right there with you. I have a good 15 pounds to lose. I'm 43. I started a weight program last week along with tracking my food (with an eye on trying to hit certain macros). I have already lost 2 pounds. My plan is to continue to do this until I have made it a habit. Both of my parents are diabetic and I know that I have to build a healthy habit now as it's only a matter of time before genetics catches up with me.

[Anonymous]

Anonymous wrote:Hi OP. I'm right there with you. I have a good 15 pounds to lose. I'm 43. I started a weight program last week along with tracking my food (with an eye on trying to hit certain macros). I have already lost 2 pounds. My plan is to continue to do this until I have made it a habit. Both of my parents are diabetic and I know that I have to build a healthy habit now as it's only a matter of time before genetics catches up with me.

Weight program = a Peloton strength program that is 4 days a week for 4 weeks. It's only 20 minutes a day (plus stretching) which I know is small, but I'm starting small! I'm really trying to hit 10k steps on non-strength days (would love to hit it on non-strength days too, but happy right now if I get 7-8k on non-strength days). Keep it simple. Start small. Have attainable goals. We can do this!!!

[Anonymous]

Anonymous wrote:

Anonymous wrote:Hi OP. I'm right there with you. I have a good 15 pounds to lose. I'm 43. I started a weight program last week along with tracking my food (with an eye on trying to hit certain macros). I have already lost 2 pounds. My plan is to continue to do this until I have made it a habit. Both of my parents are diabetic and I know that I have to build a healthy habit now as it's only a matter of time before genetics catches up with me.

Weight program = a Peloton strength program that is 4 days a week for 4 weeks. It's only 20 minutes a day (plus stretching) which I know is small, but I'm starting small! I'm really trying to hit 10k steps on non-strength days (would love to hit it on non-strength days too, but happy right now if I get 7-8k on non-strength days). Keep it simple. Start small. Have attainable goals. We can do this!!!

Awesome job, you both got this!! I’m also 43 and lost 25 lbs this past year w peloton strength, run/walks, and calorie tracking on lose-It (more than anything this helped me understand portion control). I focus on high lean protein, minimal to no white processed carbs, tons of veggies, fruit, beans, quinoa etc. and a lot of water. I’m never hungry bc I’m eating nutrient dense foods that fill me up.

It felt impossible to lose for a long time but w/ this combination I started losing quickly. more importantly, I’m stronger than ever. good luck to you both!

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Hi OP. I'm right there with you. I have a good 15 pounds to lose. I'm 43. I started a weight program last week along with tracking my food (with an eye on trying to hit certain macros). I have already lost 2 pounds. My plan is to continue to do this until I have made it a habit. Both of my parents are diabetic and I know that I have to build a healthy habit now as it's only a matter of time before genetics catches up with me.

Weight program = a Peloton strength program that is 4 days a week for 4 weeks. It's only 20 minutes a day (plus stretching) which I know is small, but I'm starting small! I'm really trying to hit 10k steps on non-strength days (would love to hit it on non-strength days too, but happy right now if I get 7-8k on non-strength days). Keep it simple. Start small. Have attainable goals. We can do this!!!

Awesome job, you both got this!! I’m also 43 and lost 25 lbs this past year w peloton strength, run/walks, and calorie tracking on lose-It (more than anything this helped me understand portion control). I focus on high lean protein, minimal to no white processed carbs, tons of veggies, fruit, beans, quinoa etc. and a lot of water. I’m never hungry bc I’m eating nutrient dense foods that fill me up.

It felt impossible to lose for a long time but w/ this combination I started losing quickly. more importantly, I’m stronger than ever. good luck to you both!

What kind of daily deficit did you have?

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Hi OP. I'm right there with you. I have a good 15 pounds to lose. I'm 43. I started a weight program last week along with tracking my food (with an eye on trying to hit certain macros). I have already lost 2 pounds. My plan is to continue to do this until I have made it a habit. Both of my parents are diabetic and I know that I have to build a healthy habit now as it's only a matter of time before genetics catches up with me.

Weight program = a Peloton strength program that is 4 days a week for 4 weeks. It's only 20 minutes a day (plus stretching) which I know is small, but I'm starting small! I'm really trying to hit 10k steps on non-strength days (would love to hit it on non-strength days too, but happy right now if I get 7-8k on non-strength days). Keep it simple. Start small. Have attainable goals. We can do this!!!

Awesome job, you both got this!! I’m also 43 and lost 25 lbs this past year w peloton strength, run/walks, and calorie tracking on lose-It (more than anything this helped me understand portion control). I focus on high lean protein, minimal to no white processed carbs, tons of veggies, fruit, beans, quinoa etc. and a lot of water. I’m never hungry bc I’m eating nutrient dense foods that fill me up.

It felt impossible to lose for a long time but w/ this combination I started losing quickly. more importantly, I’m stronger than ever. good luck to you both!

What kind of daily deficit did you have?

This all varies widely based on your starting weight, exercise level and goals, so I'm not sure how much my deficit info will help and it's why the app worked so well for me. I wanted to see results quickly and I'm crazy disciplined when I set my mind to it so I initially set my weight loss goal at 2 lbs per week and had it allow for higher calories on the weekends and fewer on weekdays. I also workout a lot (800-1200 calories almost daily) and the app pulled in exercise bonus calories if I surpassed my target daily burn b/c I needed more fuel on those days. I could never figure this out myself so it was super helpful in reaching my goals and not starving, which ends up working against you.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Hi OP. I'm right there with you. I have a good 15 pounds to lose. I'm 43. I started a weight program last week along with tracking my food (with an eye on trying to hit certain macros). I have already lost 2 pounds. My plan is to continue to do this until I have made it a habit. Both of my parents are diabetic and I know that I have to build a healthy habit now as it's only a matter of time before genetics catches up with me.

Weight program = a Peloton strength program that is 4 days a week for 4 weeks. It's only 20 minutes a day (plus stretching) which I know is small, but I'm starting small! I'm really trying to hit 10k steps on non-strength days (would love to hit it on non-strength days too, but happy right now if I get 7-8k on non-strength days). Keep it simple. Start small. Have attainable goals. We can do this!!!

Awesome job, you both got this!! I’m also 43 and lost 25 lbs this past year w peloton strength, run/walks, and calorie tracking on lose-It (more than anything this helped me understand portion control). I focus on high lean protein, minimal to no white processed carbs, tons of veggies, fruit, beans, quinoa etc. and a lot of water. I’m never hungry bc I’m eating nutrient dense foods that fill me up.

It felt impossible to lose for a long time but w/ this combination I started losing quickly. more importantly, I’m stronger than ever. good luck to you both!

What kind of daily deficit did you have?

This all varies widely based on your starting weight, exercise level and goals, so I'm not sure how much my deficit info will help and it's why the app worked so well for me. I wanted to see results quickly and I'm crazy disciplined when I set my mind to it so I initially set my weight loss goal at 2 lbs per week and had it allow for higher calories on the weekends and fewer on weekdays. I also workout a lot (800-1200 calories almost daily) and the app pulled in exercise bonus calories if I surpassed my target daily burn b/c I needed more fuel on those days. I could never figure this out myself so it was super helpful in reaching my goals and not starving, which ends up working against you.

I was more wondering about how you lost quickly. It sounds like a ton of discipline and tracking calories. I used to be able to do that but I’m not sure that would be sustainable for me at this point in my life. Thanks for the info and congrats on your health success!

[Anonymous]

1. 15k steps per day (ideally short walks throughout day)
2. Portion control everything
3. Drink tons of water
4. Protein should be the base of every meal

[Anonymous]

Move more, eat less.