50+ ladies: exercise and diet for moderate fitness?

[Anonymous]

If you’re a moderately fit 50+ woman, what is your exercise routine and is there anything you do food wise to control your weight? I am 48 and I am beginning to sense I need to change my exercise and eating habits.

[Anonymous]

I mostly stay away from sugar/sweets. Don't eat too many carbs either. Breakfast is usually plain nonfat yogurt with fruit, lunch is a turkey sandwich and/or soup or leftovers, dinner is fish/chicken and vegetables. Snacks are almonds, cheese sticks, fruit. I try to walk everyday and play tennis about twice a week. Sometimes I lift weights too.

[Anonymous]

Anonymous wrote:I mostly stay away from sugar/sweets. Don't eat too many carbs either. Breakfast is usually plain nonfat yogurt with fruit, lunch is a turkey sandwich and/or soup or leftovers, dinner is fish/chicken and vegetables. Snacks are almonds, cheese sticks, fruit. I try to walk everyday and play tennis about twice a week. Sometimes I lift weights too.

Have you had to change your habits as you have aged?

[Anonymous]

No gluten or dairy and very little sugar and no snacking

[Anonymous]

Anonymous wrote:No gluten or dairy and very little sugar and no snacking

Sounds like fun

This is no way to live.

[Anonymous]

I run 30 minutes to 100 minutes 5x a week, and strength train 3x a week. I don’t do anything special for diet except cook most of my own meals and include a lot of vegetables and fruit.

[Anonymous]

I work out 5 to 6 times weekly (2 long runs, 2 outside rides, 2 peloton rides). I don't eat any processed food, very little sugar and rarely have carbs. I try to eat a lot of veggies and meat. I usually snack on unsalted nuts.

[Anonymous]

Anonymous wrote:I work out 5 to 6 times weekly (2 long runs, 2 outside rides, 2 peloton rides). I don't eat any processed food, very little sugar and rarely have carbs. I try to eat a lot of veggies and meat. I usually snack on unsalted nuts.

To the runners: Do you find it harder to run as you age? I used to run too but I am increasingly finding that runs cause leg or back tightness that leads to pain (even though I stretch a ton.)

[Anonymous]

Anonymous wrote:

Anonymous wrote:I mostly stay away from sugar/sweets. Don't eat too many carbs either. Breakfast is usually plain nonfat yogurt with fruit, lunch is a turkey sandwich and/or soup or leftovers, dinner is fish/chicken and vegetables. Snacks are almonds, cheese sticks, fruit. I try to walk everyday and play tennis about twice a week. Sometimes I lift weights too.

Have you had to change your habits as you have aged?

Yes, I eat less and I still have trouble losing weight. My weight also seems to have moved to my stomach and I’ve lost muscle tone. I really want to strength train more.

[Anonymous]

Anonymous wrote:

Anonymous wrote:I work out 5 to 6 times weekly (2 long runs, 2 outside rides, 2 peloton rides). I don't eat any processed food, very little sugar and rarely have carbs. I try to eat a lot of veggies and meat. I usually snack on unsalted nuts.

To the runners: Do you find it harder to run as you age? I used to run too but I am increasingly finding that runs cause leg or back tightness that leads to pain (even though I stretch a ton.)

Yes, definitely. Stretching and yoga helps a lot. And realizing I can’t run as much and as fast as I used to. I take two days off per week.

[Anonymous]

Anonymous wrote:I run 30 minutes to 100 minutes 5x a week, and strength train 3x a week. I don’t do anything special for diet except cook most of my own meals and include a lot of vegetables and fruit.

This is me too. Sometimes I need to reset my calorie intake if my weight creeps up. I’ll count calories for a week to “remind” myself of appropriate portion sizes. Generally I try to cap calorie intake at 2,000 calories a day to maintain my desired weight.

Running is my escape time and enjoy listening to music and podcasts. I’m considering adding yoga in addition to strength training.

[Anonymous]

Have always gained around middle - after 50 it became more of an issue. I stumbled across IF suggestion on 50+ forum. I looked into it and changing my eating window to noon to 8pm has made all the difference for me. I lost and kept off 15 pounds of belly & back fat. I figure I could have easily gained 5-10, so in my mind, I count it as 20-25. Good mind trick, no? I typically do not eat junk, but love food: cheese, bread, chocolate, beef and wine. With this window I can truly eat whatever I love and still maintain. We have a dog now and we take daily brisk walks- probably about 3-5 miles per day, so that has been an added bonus. Good luck!

[Anonymous]

For the intermittent fasters, is coffee or tea fair game before you eat, or is it water (or absolutely nothing)?

[Anonymous]

Anonymous wrote:

Anonymous wrote:No gluten or dairy and very little sugar and no snacking

Sounds like fun

This is no way to live.

Not PP but I feel so much better eating that way that it isn’t a challenge at all. I’d so much rather not have acid reflux than have cheese.

[Anonymous]

I found after 50 that I need to drink less alcohol. I used to drink a glass of wine every night with dinner but now I have it down to no more than 3 glasses per week.