Fitness Minutes: (48,271)
5/18/13 6:08 P
I began in earnest at 49. The thing that made al the difference to me was listening to Archi and eating 6-9 servings of fruit and veggies. I average 7-9 servings of veggies and 1-4 + servings of fruit (depending on the day, how busy, etc). Couldn't believe the difference.
Also, even though in theory it's "calories in / calories out," it's not that simple: not all calories are created equal, especially, it seems, as we age. Aim for 85% healthful eating and allow yourself other stuff (treats, etc) for the rest. No all-or-nothing thinking - that just doesn't cut it anymore.
Get your cardio and your weights in there, add some rest / sleep and relax & enjoy the ride.
Best of luck to you!
Fitness Minutes: (20,298)
1,724 5/18/13 1:28 P
I'm 47 (almost 48) and with regards to how/what to eat, I have gotten very good results from following the food plan in the DASH Diet Weight Loss Solution (Marla Heller). I also exercise 5-6 days a week for 40-60 minutes (3 days a week I strength train with a short cardio workout, 3 days a week I do longer cardio sessions).
You've gotten good advice. If you've entered your personal info accurately here on SP (your age, weight, height, activity level, goal, etc.), the site is giving you a calorie range that's realistic. Stick to it and get your activity in and you will get healthier, and see pounds and inches drop. As others have said, there's no way to force your body to drop "x" pounds in "y" time period. You can set activity (walk a certain number of miles, burn a certain number of calories, exercise for so many minutes) and eating goals (get your protein, fat, carbs, calories in line) and watch yourself succeed. My best advice is to not make the scale your only measure. Get a streak going of days you meet your tracking goals, take your measurements (waist, hips, arm, thigh), log how many pushups you can do -- get some numerical measures besides the scale that will show you your progress. There's more to this than only the number on the scale. You can do it.
Edited by: ANGELCITYGAL at: 5/18/2013 (13:32)
Fitness Minutes: (9,064)
241 5/16/13 1:01 P
I'm 44. When I started Sparking, I saw very little change in the scale. As I kept it up, though, I have lost 16 pounds in a little over 2 months. One week no pounds off, then one wonderful week, 6 pounds, most weeks 1 pound. I am thrilled that my clothes are fitting again and I am feeling good. I work out 6 days a week, mostly walking, but I've added in Jillian Michaels' 30 Day Shred for strength. I firmly believe that as we age, we need strength training more than ever. It helps in every way, from balance to less stress on joints (using muscle rather than joints). It also helps firm up the jiggly stuff so that you look better at any weight.
For me, adding protein has been a big help in losing weight. I was amazed at how little protein I was taking in. I am not a big meat eater, so I had to find something else to eat for the protein. Greek yogurt is awesome. You can use it in so many ways.
It is hard to take, knowing that at 20 you could just not eat for a few days and drop 10 pounds, but this is a much more healthy and long-lasting way.
Fitness Minutes: (301,178)
5/16/13 11:05 A
In theory, a person "could" lose 1-2 pounds per week depending on how much weight they need to lose. This is not a guarantee that a person will lose 1-2 per week. The closer a person is to a healthy weight for their height, the harder and longer it takes to lose any perceived excess. Someone trying to lose 100+ pounds has very different needs than someone trying to lose 10 pounds.
Also, as we age, the weight doesn't fall off the way it once did. Why ? If you've been sedentary for a long time, that means you've lost lean muscle. Lean muscle drives our metabolism. So, if you want your body to become more efficient at burning fat, you need to increase lean muscle. And no, you are not too old to increase lean muscle. If you were to start a good strength training program, you would notice change over the next few weeks and months.
Ultimately, if you want to lose weight, you have to eat right and watch your portions. When it comes to weight loss or weight gain, what matters most is what you eat. Good nutrition is what takes the weight off and keeps it off. Exercise is what keeps our bodies fit and healthy. In short, you can't outrun a bad diet with exercise. If you want to lose weight, you have to eat right first.
There really is no way to ensure you lose at least 2 pounds per week. The problem is that starving doesn't work and that's what too many women do in hopes of speeding up their weight loss. Eating too little can hinder your weight loss, not help it. I know this is going to sound strange, but a person has to EAT in order to lose weight.
Weight loss is nothing more than a byproduct of a healthy lifestyle. If you eat right, watch your portions and get some regular exercise that includes some strength training, the weight will come off with time. But remember, you didn't gain the weight overnight, it's not coming off overnight. If it took you several years to pack on the weight, it's going to take a while to get it off.
So, I'm going to be honest with you, there is no way to force your body to lose 1-2 pounds per week. You're going to have to do your best to eat right and let your body lose on its own terms. This is why so many people give up. it's because they're expecting instant results and weight loss just doesn't happen like that.
Weight loss really is a slow steady process that takes time. My advice ? Do your best to try to eat more healthfully. Try to eat more servings of fresh fruit and veggies. Try to eat more whole grains and cereals. Try to avoid highly processed foods. Try to watch your portion sizes and definitely try to do some strength training as part of your regular exercise routine.
PS - I'm 49 too and I strength train regularly.
Edited by: ARCHIMEDESII at: 5/16/2013 (11:08)
5/16/13 10:46 A
I have to have the worst metabolism in the whole world! I am 49 years old and the exercise I do today would have taken the weight off like nothing. I would like to lose 2 lbs per week. Am I still supposed to eat between 1200 and 1550 a day plus exercise enough each day to minus 1000 calories (because 3500 calories equals a pound)? I can't figure out the way to reach that goal of 2 lbs per week. Need insight so I am getting what I need plus getting results from the exercise. Also, what is the best way to know the types of food I should be eating? I eat fruit, veg, protein, but wonder if bread should be lessened or eliminated. I would really appreciate your help.