45yr old Female --I need help
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Anonymous
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I am 45 yrs old and I have never been so appalled by how I look as I do now. I am 5'10, 165lbs and just feel and look awful. I try to walk at least 4 miles a day but clearly that's not even close to enough and I don't even to do that consistently. I do eat pretty healthy though. I could hobble a 5k and try to run/walk as frequently as possible but again, not often enough.
I am a single parent with two ES kids --so I am working and schooling at home around the clock. The good news is they're just old enough that I can leave them at home to go for a run. That said, I need advice on how to lose weight, get toned and just lose that mid-40's bloat. I don't even know that I am fat but I have just gotten wider--wider shoulders, bras feel so tight (rib cage is expanding), belly is always bloated, jackets feel tight, boobs are bigger. Is that how one becomes fat? Sorry if that sounds dumb but I've never had these issues before. Oh and I have Hashimoto's but unmedicated. Please recommend my best course of action activity wise. Im willing to subscribe to an app if I have to. |
Anonymous
| Start with full-body weight workouts. Body weight if that's all you have. |
Anonymous
| Are you be treated for the Hashimoto’s? Thyroid issues can be a big problem. I would start there. As far as apps go, I love the Peleton app. They have outdoor walking, walk/run, and running classes. Also strength training, yoga, and core that you could do (some even without equipment). They even have family fit classes that could include your kids. You should also take a good look at your diet. Maybe you’re taking in more calories than you burn? When I got my Apple Watch, I was shocked to find how few calories walking or running actually burns. One donut or snickers bar can be more than 30 minutes of running! You can track calories in with something like my fitness pal app and weigh your food. I did these things for a time to learn about my actual input and output, but have since stopped tracking because I know what portions are what and what has what calories. |
Anonymous
| What dress size are you? 5'10" and 165 is not extremely overweight? Maybe a dress size or two depending on your shape. |
Anonymous
OP here---I wear size 6/8 pants; medium most things but I am slowly starting to shift to Large in tops---my top is expanding--boobs bigger, wider ribcage, bloaty stomach etc |
Anonymous
| The bloating you are complaining about tells me you should put more focus on your diet versus exercise. Maybe try Whole 30 and see how you feel? Or if that's too extreme, increase protein, cut sugar, dining out and prepared foods/any food from a box and track every bite you eat. |
Anonymous
| 11:23 here. Also don't consume drinks with sugar or artificial sweetener and stay away from alcohol. |
Anonymous
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OP here---I appreciate the advice to focus on my diet but my diet is the one thing I am confident is fine. I don't eat out, i eat lots of salads, proteins and I don't eat prepared foods or boxed food of any kind. I also dont drink anything but seltzer and coffee. I could drink more water.
I need advice in the exercise department. |
Anonymous
| Walking 4 miles a day is plenty of exercise |
Anonymous
How about carbs? Can you mix in some jogging when you are walking? Walk some / jog some, etc.? |
Anonymous
Are you being careful about sodium? That can cause water retention, and could be a factor worth checking. |
Anonymous
| Mini trampoline. Get the one with the bar. 20 minutes on that thing and I am spent. |
Anonymous
OP, I posted above about full body weight workouts. There are soooo many options out there for working out/fitness. I think you should post what enjoy in terms of exercising besides for walking. And your strengths/weaknesses? Have you ever lifted weights? Can you do a pushup? Have you tried? There is just so much out there and depending on your personality, you can go down a rabbit hole in terms of fitness and also spend a ton of money as well, in terms of equipment, programs, trainers, etc. Or you could start simple and find some free workouts on youtube and do them three times/week. Can you give more information about your fitness history? |
Anonymous
OP here--I love walking, hiking and enjoy some running but really have never run more than a 5k. I used to love spinning pre-COVID. I know I need to do strength training but I dont know where to start. I do one 45second plank and I am done. I do some core exercises and I lose interest. I tried pure Barre a few times (also pre COVID) and loved it but I was so bad at it. I have an Apple watch and try to get 10k steps a day but many many many days fall short. I realize that I need a good sweat every day and don't get that because of kids and school and life. |
Anonymous
| You mentioned your weight of 165 pounds. Has your weight increased significantly in 2020 or is your body looking different to you? |