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[quote=Anonymous][quote=Anonymous][quote=Anonymous][quote=Anonymous][quote=Anonymous][quote=Anonymous]NP here. Any advice you have for me is welcome.

I am 175 pounds, need to lose minimum of 20 pounds to feel good. I am 50 years old.

I run 3-4 miles two or three times a week, and lift 2X week for 50-60 minutes.

My resting metabolic rate is 1600.

I have a couple problems - I eat for fun and comfort. Love carbs and wine. Have a DH who is 40 pounds overweight and two athletic teen boys to cook for.  If it were just me, I'd eat regular breakfasts and lunches and make a light dinner, but my family is all big dinner eaters - think meat or beans, a starch and a veggie.

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I'm one of the PPs who has mostly eating advice, but something about your workout caught my eye, which is that 50-60 min is a long time to be lifting. Can I ask what you're doing and whether you still get any muscle soreness after a lifting day? I have a quick workout that basically cripples me but only takes about 20 minutes to do. I would encourage you to make sure you're still working hard at the weights. You should have no more than 1-2 minutes between sets and should be pushing yourself a little on weight or, if you're worried about bulk, on # of reps. And try to change it up a little bit to make sure your body doesn't get too used to the same old thing. That's true on the runs too. You can try to vary distance, or run at an uneven pace, sprinting one block followed by a slower jog and then sprint again, and so on. [/quote]

50-60 minutes is about right for a heavy lifting program, which I hope OP is doing.

20 minutes of heavy weightlifting shouldn't cripple you - perhaps you're doing metabolic workouts with some weights, instead of heavy compound movements? [/quote]

PP, yes, I'm not doing heavy lifting at all. As a mid-30s woman, I was definitely assuming that a 50 yo woman probably wasn't either, which may be off base. I played a sport at a quite mediocre D1 college and did more serious weightlifting then. Now I stick to dumbbells or even weight-free exercises like squats and lunges.[/quote]

The 50 year old poster here..yes, I'm doing what for me is heavy lifting, eg 115 pounds for deadlifts.[/quote]

Good for you.  How much protein are you doing?  I found that I started adding muscle and shedding fat when I really made an effort to eat more protein.  If you track your food, see what % is protein and try to play around with that number.  30% is a good goal for most people. I shoot for 40% carbs, 30% protein, 30% fat.  If you don't drack, maybe just track for a week or so and see where you are and gradually make adjustments.   I love carbs and wine too, you can still be healthy :)

I think for me, focusing on what I need to put in - rather than what I keep out - is pretty key.  Making sure I am getting enough veggies, protein, good carbs, etc.  I find that if I have a plan to eat healthy and I plan my meals I don't want to snarf down all the things.

My plan for dinner is to eat the same thing as the rest of the family but in different portions.  So let's say it's pasta, chicken, and veggies - I will load up on veggies and chicken and have a smaller portion of pasta.  (Though now I am loading up on carbs at night to fuel AM workouts, but that's a different program altogether!) 
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