I did try the suggestion of looking for more NSV's. Although my weight was actually up this morning, I tried on shorts/jeans that had been too small and they fit. I then measured and discovered that even though I weigh 4 more pounds than I did in June, I lost an inch in my waist and abdominals. I know that's not much but hey it's something so I'll take it.
Simplelife and Nancy, You have give me more things to think about. I just randomly picked the weight I thought I should weigh by looking at how much fat I'm retaining. Well actually I was told 142 when I last had a body fat done a couple years ago but that was before I started doing y pump and pilates so maybe I need to have it repeated. I only do y pump twice a week, maybe I need to add the machines for a third time. And I've often been tempted to get rid of my scales because I feel so good about myself until I weigh and then when the scales say I've gained, I get frustrated. I don't really care what I weigh. I care about how I look and how healthy I am.
I came back from bad health and so I feel like I have truly taken back my health and that is the most important. The compliments are nice too though. Thanks so much for your advice and support, I am going back and read it all again tomorrow when I'm a little more rested. So thanks again.
How did you determine your goal weight? What makes you think you need to lose 10 more pounds? See if you can get your body fat tested, which would be a better gauge.
Here is a link for an age-adjusted chart from World Health Organization and National Institutes of Health: http://www.everydayhealth.com/toolkit/body -fat-calculator.aspx You will notice that as we age, the healthy range of body fat increases. This is because intramuscular fat naturally increases as we age. It also is protective in case of illness, and studies have show that those who have just a few extra pounds may fare better if they become ill. Where we carry fat is genetically determined and perhaps your midsection is it. I know that is my battleground and I have to be on the really low end of the BF scale for me to see results there.
Looking at your exercise routine, it seems a bit heavy on cardio. As your body adapts, it becomes more efficient and you burn fewer and fewer calories. The only solution is do more cardio or eat less. That's where weight training comes into play. Not sure how often you do the y pump, but you might consider adding another day of strength training, although not necessarily body pump, since your body has adapted to that as well. And don't be afraid to challenge yourself with progressively heavier weights. It's a great way to keep our bones strong as we age. And since muscle is metabolically active, it gives you an edge because it kicks up your metabolism. You also can mix up your cardio with some higher intensity activities like kickboxing, kettlebells or speed and agility training. The last one is great for helping prevent falls, which also becomes an issue as we age.
Frankly, I think you are doing awesome and are a role model for other 60-year-olds. Keep up the great work!
Fitness Minutes: (112,042)
46,222 12/2/12 8:54 A
As a person obsessed with the number on the scale, about 5 years ago my former running coach dared me to get rid of my scale. He was the one who got me doing lots of research and why the number means absolutely nothing--well unless you need a prescription from your doc which is based on your weight or maybe your driver's license (which thankfully in Texas is not a requirement).
It was one of the most liberating things I have ever done. I have a pair of size 4 jeans that I use as my guide. I use my running performance as a guide. I use my energy as my guide. All of these things have allowed me to let go of the obsession. For the last 8 years I have not once dieted (after spending 30 plus years on a perpetual diet roller coaster)...I have made this a lifestyle. Hang in there and keep reading.
Thanks so much for all your advice. First, RADIOTIKSPARK1 it was so nice to hear your story and maybe you're right, maybe a small reduction will get me there. I think I will try being just a bit more stringent in my eating for the next few weeks and see what happens.
Coach Nancy and Archimedes, as always our advice is so great. I didn't realize the part about the glycogen and i have noticed my weight always does go up the day after my y pump class, maybe that is why. And as for hormones, I am an estro/progest breast cancer survivor so my meds keep those hormones nonexistent so maybe that is a big part of my problem too. I take good care of myself sleep and stress-wise since I am retired. And yes I have noticed tons of NSV's, stronger, more pushups, heavier weights and I do look thinner except not right at the waist/belly. That truly is the only place I'm carrying any extra weight.
I really just appreciated the three of you listening and offering your advice. I will go back and reread your responses and maybe my best plan is to try a little longer (like until Christmas for sure) and then I'll have them test my body fat and see where it is. Maybe this is the weight I'm supposed to be since I really do look pretty good for my age. I don't know how to do the BMI so I'll look that up on line. My sparkfriends are all going back on the 17 day diet again and that diet does work for most because it really focuses on the natural foods and excludes processed foods and chemicals completely. Thanks again. Spark on!
Fitness Minutes: (112,042)
46,222 12/1/12 2:29 P
Remember the number is just that-- a number. It does not and will not tell anyone how healthy and fit you are. And contrary to what we have been led to believe, there is no standard goal weight for any of us. While the BMI calculators are OK for sedentary individuals, for an active person, not quite so. This is where having your body comp taken can be a more reliable measurement as to whether or not you even need to lose weight.
As you so wisely pointed out, the reason your dropped weight when you cut out sugar and flour is that these are both sources of carbs, which is stored as glycogen in the liver and muscles, cause us to retain water. The more active you are, the more glycogen stores you have in order to fuel your workouts. Because you have larger glycogen stores, you are able to store water with this to aid in energy production and the cooling off process.
I just watched a really interesting video presentation sponsored by IDEA Fitness on belly fat and the role hormones play in our weight. Once we hit menopause we no longer have the aid of two very powerful hormones--estrogen and progesterone--both of which help us burn fat. But before you think all hope is lost, this is where we need to be careful not to restrict our calories too low or exercise like crazy...the reason, these two scenarios wreck havoc on our other hormones...cortisol, leptin, ghrelin, insulin just to name a few. You want to eat enough to keep hunger, energy and cravings inline. And for those of us over 50, we need to be mindful of the amount of refined foods we eat. Your body needs carbs, but more in the form of fruits and veggies.
Lastly make sure you are getting plenty of sleep and that you take time to decompress. Once again our goal is to lower the fat-storing and increase the fat-burning hormones since we do not have the help of estrogen and progesterone.
I hope this helps!
Fitness Minutes: (212,360)
20,886 12/1/12 2:03 P
Most of the members will tell you that those last 5-10 pounds do take the longest to get off. So don't assume something is wrong because the weight isn't coming off as fast as you want. The closer a person is to a healthy weight for their height, the harder and longer it takes to lose those last couple.
One thing to consider is this, you might not need to lose those last 10. What is your current height ? Depending on your height, you may be at a very healthy weight for that height. BMI may not be the best gauge for measuring health, but if your BMI is anywhere between 21-25, that is considered a healthy range.
Have you ever had your body fat tested ? Women are hard on themselves. they think they are overweight when they really aren't. Don't use a body fat scale. Consider going to your local gym and having a personal trainer do a 9 point caliper test. That will give you a rough idea of your current body fat percentage. Depending on age and athletic ability, women can carry 20-29% body fat and still be considered healthy.
Also, even though the scale may not have moved, you've probably noticed a lot of other changes. Do your clothes fit better ? Can you do more push ups today than you could three months ago ? can you walk up stairs without getting winded ? Are you sleeping better ? Do you have more energy ? If you seen improvements in other areas of your life (except the scale), then you really are making a difference.
Women tend to fixate on the scale to much. When they do that, they neglect all the other positive changes that have occurred since they decided to improve their over all health.
So, let me ask you this, what improvements have you noticed over these last three months ? Celebrate your non scale victories.
Will you lose those last few pounds ? It really depends on what your current body fat is because your body fat may be lower than you think.
Fitness Minutes: (2,813)
638 12/1/12 11:47 A
I've had a lot of problems with my last 10 pounds as well. I've been hovering around the same weight since the start of june with some downs but some right back ups. It is only just recently that I have seen some movement and my last 10 pounds are now my last 4 pounds (as of today!)
I think that what I am really getting a handle on is that now that I am smaller, I honestly need fewer calories to function. While my upper end of 1600 is still technically a caloric deficit, it is a deficit of maybe 100 of what is now my BMR based on my weight+height+activity level. I have to tell myself that my body isn't overweight anymore, it needs less. As I am not going to increase my activity level (not just because I am lazy but really because I broke 4 bones in my foot that aren't quite healed yet), I realized that I would have to seriously zero in on my caloric intake if I wanted to shave these last pounds before the end of time.
So, yes. Now I eat between 1200 and 1350 calories. Not a lot, not a lot of wiggle room, but still healthy and doable and that is what has worked for me, just kind of focusing in. I know people see 'plateau' success with increasing calories but, well, that doesn't work for me: neither in theory nor in practice.
I'm a 60 year old woman who is a notoriously slow loser. It had taken me 3 year of diet/exercise to lose 40 pounds and down to my last 10 and since June I've actually gained 3 pounds in spite of continuing on my diet and exercising two hours/5 days a week. This last couple weeks I upped my calories to 1500 thinking maybe I needed to eat more due to the exercise (y pump, zumba, pilates, water aerobics) and even though things look good on paper, weight is actually going up-so frustrating. At first I thought it was muscle gain but after 6 months of weights? I just can't seem to eat any sugar/flour and when I do I gain and if I take it out, I maintain but the weight loss is just so elusive. Most of the weight I did lose was on no sugar/flour (17 Day Diet) but once in a while I'd like to eat that stuff and even though I stay in calorie range, I immediately gain. I'm not quitting, just venting and wondering if anyone came up with a solution to this.
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.