Weight loss over 45?

[Anonymous]

Have to be so controlled now. My basics are - fast 6:30-11:30 except black coffee. Eat high protein low carb/sugar in the eating window. I eat plenty but super clean. Run 3x a week, Pilates 3x a week and walk as much as I am able. 45yo

[Anonymous]

PP here whose doctor recommended cutting out cardio. I recognize now I should have clarified my specific goal because it matters. I was skinny fat after years of cardio and restricting, followed by a period of increasing inactivity. My BMI was the same it’s always been, but my body fat percentage was higher than expected for someone my size. My doctor’s only goal was muscle gain and cardio was counter productive to that. Weight loss was not my goal but I did end up losing fat.

[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 had to significantly decrease my calorie intake. Reduce by 700 calories a day. I did this and I am currently eating about 1200 -1300 cal a day and I am losing a little less than 2 pounds a week (knocking on 25 pounds lost since new year). I am larger than you. I also walk the 10k and have since before fitbits. I fully expect the weight loss to taper off and I will be eating 1200 cal for the rest of my life.

I have always eaten less and exercised more than my peers and have always been 2-3 sizes larger. This was evident when I went to college and it hasn’t changed in nearly 40 years. My genes are valuable during famine but a curse in abundance.

[Anonymous]

Don’t eat out. Take a “thin” probiotic. Work out harder than walking.

[Anonymous]

Anonymous wrote:Don’t eat out. Take a “thin” probiotic. Work out harder than walking.

What is a thin probiotic?

[Anonymous]

Anonymous wrote:Protein, protein, protein. It made a HUGE difference when I was in my 40s. I started to craze less carbs and sugars. Now, I love protein. As a snack, I eat unsalted nuts. I have no desire for sugar or carbs.

This has also been my experience. Low carbs (mostly from plants), limited refined sugars, and a gram of protein for each pound of target weight.

As for the cardio debate... Walking is technically cardio. That's not really a problem. Heavy, steady-state cardio (think running on a treadmill) can cause hunger spikes, and impede fat loss. Weight training, or a combo like HIIT that also pushes you cardiovascularly, prioritizes building muscle which burns fat at rest. The more muscle you have to support, the more calories you're using to maintain it (oversimplified, but that's the math). Steady state cardio doesn't build muscle; it might break down muscle if you're not properly fueling and providing adequate protein supply.