Suggestions on weight loss?

[thefooloftheyear]

One thing to keep in mind(and this is true for both men and women, but probably more so for women), is that humans often "change" when they hit middle age...Their fat composition and general shape undergoes a change...

 

You see many middle aged women that get thick in the middle and at the same time lose muscle mass, esp in the extremities and shoulders..

 

Yes, we all gain weight from overeating, but there is also this body transformation that naturally occurs that cause additional issues..Think about it this way, if you have ever had a dog or cat that lived to old age, you see the same scenario on a different level, and your dog wasn't eating pizza and ice cream to look like that..

 

Point is try to be reasonable as well...You may not ever get to a similar body type you had 20 years ago, or if you could it would be sooo hard as to be unsustainable...

 

Sure, all the same rules apply...Diet/exercise as well...But just bear in mind that the possibility exists that you have a "new" shape now that is different from your 20's..I also am a firm believer in seeking HRT if you can find a good doctor that understands this...Most GP's think its just frivolous and will likely discourage you or know so little about it its not worth even asking..

 

Good luck

 

TFY

[Veronica73]

Can someone please explain "Macros for Dummies?" I do not get this term "macros" at all. In fact, the very word practically gives me hives because it reminds me of one of my least favorite college classes....macroeconomics. (Micro was equally bad)

 

Okay...I will try, but I’m not an expert. From what I have read, calories in vs. calories out is the most important part of losing weight. Like 50% or greater. But macros, which means the percentage of calories that come from carbohydrates, protein, and fat, can also play a large role. Like maybe 25%. Especially if you are also physically active and lifting weights. Partly because how much protein you eat makes a difference in how much muscle you build. (And the biochemistry of your body means that your body processes fats, carbs, and proteins differently.) And I imagine there are other reasons it makes a difference. And I don’t think there is a set goal of what percentage of each macro you should eat. I think it might vary based on your goals and your own personal body and how it handles food.

 

So for an example...

For now, I’m trying to go with 29% of my calories from protein. And then my fats can range from 42-57%, and carbs 14-29%. I got these ranges out of a fitness book. Not sure how it will work.

[Veronica73]

Yes. Exercise naturally increases the serotonin levels in your brain as well as releasing endorphins. I have a mood disorder that had gotten quite bad and decided to try exercise and therapy first to see if I would still need medication. The exercise has been so helpful and my issues have been pretty minimal over the past month.

 

You just have to find a way to make the exercise enjoyable so that it will be easier to stick with it. I bought an exercise bike so I just use that while watching television.

Yeah, I agree with you. I like to listen to podcasts when I do cardio (and clean!). Makes it much less odious.

 

One thing to keep in mind(and this is true for both men and women, but probably more so for women), is that humans often "change" when they hit middle age...Their fat composition and general shape undergoes a change...

 

You see many middle aged women that get thick in the middle and at the same time lose muscle mass, esp in the extremities and shoulders..

 

Yes, we all gain weight from overeating, but there is also this body transformation that naturally occurs that cause additional issues..Think about it this way, if you have ever had a dog or cat that lived to old age, you see the same scenario on a different level, and your dog wasn't eating pizza and ice cream to look like that..

 

Point is try to be reasonable as well...You may not ever get to a similar body type you had 20 years ago, or if you could it would be sooo hard as to be unsustainable...

 

Sure, all the same rules apply...Diet/exercise as well...But just bear in mind that the possibility exists that you have a "new" shape now that is different from your 20's..I also am a firm believer in seeking HRT if you can find a good doctor that understands this...Most GP's think its just frivolous and will likely discourage you or know so little about it its not worth even asking..

 

Good luck

 

TFY

Thank you. I really hadn’t thought of that aspect at all, but I know that you are right. At some point, I probably won’t be able to have the same physique I had when I was in my 30’s, without substantial sacrifice. I mean, I don’t want to starve myself or workout for 4 hours a day. I guess I’m not sure that I’m at the point yet. I kind of feel that I’ve just lost motivation and been lazy for the past few years, and am hoping that I can turn it around. But I guess if I really change my lifestyle, and I can’t get back to the way I was, I’ll need to just accept that. (And if I can’t change I should get my hormone levels tested. I know that can make a huge difference.)

[CautiouslyOptimistic]

So for an example...

For now, I’m trying to go with 29% of my calories from protein. And then my fats can range from 42-57%, and carbs 14-29%. I got these ranges out of a fitness book. Not sure how it will work.

 

So, if you did all that "right" today, you'd say, at the end of the day, "I got all my macros in today" ??

[CautiouslyOptimistic]

Yeah, I agree with you. I like to listen to podcasts when I do cardio (and clean!). Makes it much less odious.

 

Same! Or audiobooks.

 

Great podcast if you haven't heard of it: Judge John Hodgman. So funny!

[Veronica73]

So, if you did all that "right" today, you'd say, at the end of the day, "I got all my macros in today" ??

 

I’m not sure what you mean. Number one would be finding out what calorie goal you are going for. That’s most important. And yeah, then you decide the percentages of your calories that should come from the various macros. So if I’d met both the calorie goal, and the macro goals, then yeah, I guess I’d say that I got all my macros in.

 

For me, the hardest parts are 1)getting enough protein, and 2)not overdoing the carbs.

[Veronica73]

Same! Or audiobooks.

 

Great podcast if you haven't heard of it: Judge John Hodgman. So funny!

 

I’ll look it up. Thank you

[alphamale]

HRT

 

what's that?

[alphamale]

For me, the hardest parts are 1)getting enough protein, and 2)not overdoing the carbs.

 

sometimes I want to fill a kiddie pool with donuts and pasta and take a swim

[Veronica73]

I think HRT is hormone replacement therapy.

[major_merrick]

Protein isn't all that hard. Get a steak. Eat some chicken. Start with the protein part of your dinner, then eat the vegetables part. After that see where you're at after sitting for 20 minutes. You probably won't be all that hungry. If you want something sweet (and I'm crazy for sugary stuff) then eat a piece of fruit, rather than a dessert. Over time, you can retrain your body a bit.

 

As for exercise, there's one thing you can do that burns quite a few calories, tones your midsection, and keeps you off your feet.....SEX.

[Veronica73]

Lol, I don’t have a boyfriend and I’m not promiscuous, not that there is anything wrong with that! Just not me

 

But I actually do find it hard to get enough protein. I do have to focus on it and make an effort at it. And I LOVE steak.

[major_merrick]

Hmm....well if you don't have a boyfriend, you could always find a girlfriend You don't have to be promiscuous. One partner will do just fine to get some exercise. It would probably also help if you had a partner who could encourage you and do some of the cooking. When we're by ourselves, we tend not to take good care of our bodies the way we should. I do a lot better since I have my husband and my GF#1 to pester me to death about how I eat.

[Veronica73]

Hmm....well if you don't have a boyfriend, you could always find a girlfriend You don't have to be promiscuous. One partner will do just fine to get some exercise. It would probably also help if you had a partner who could encourage you and do some of the cooking. When we're by ourselves, we tend not to take good care of our bodies the way we should. I do a lot better since I have my husband and my GF#1 to pester me to death about how I eat.

 

I agree with all of the above. But it’s hard to find, or even feel comfortable with, a partner when you are in the state I am in. I mean, I think part of what got me into this state was that I didn’t have a partner, so I let myself go. So I do agree with you.

[major_merrick]

It all kind of depends on the person you meet. I'll say this - it can seem like a chicken-or-the-egg dilemma. But one thing or the other will give if you apply willpower and let time help you out. If you want to lose 30 lbs (which is about right, since you are 5'8") think of it as a journey. At one pound per week, if you started tomorrow May 29th, you will complete your journey around Christmas. Call it a Christmas present to yourself.

 

Take it a step at a time, a change at a time. Take your first step tomorrow, don't wait! Don't try to do it all at once. Start with the food. Less carbs, more meat. From there, switch up the kinds of vegetables you eat. More leafy, less starchy. A bit at a time. Add in some exercise a bit at a time. Every little bit helps, and everything is progress. Don't set your expectations too high at first. You're trying to make changes for life, after all. This is not just the 30 pound plan, this is the 30 YEAR plan.

[Andy_K]

On the plus side, the further overweight you are, the easier it is to lose weight, so you can see some big changes in the reading on your scales with just a few weeks of discipline.

 

You don't need to exercise for several hours a day... less than an hour a day with the right routine and diet is as much as many fitness models. Two or three times a week could get you in better shape than 90% of your age group.

 

Most important thing.. when you inevitably slip up on your diet (and you will!) don't class the day/week as a 'write-off' and proceed to eat a ton of crap and make things 10x worse. Get straight back on the wagon immediately and forget about it. You don't need perfection, you just need consistency.

[JuneL]

Veronica,

Do you have a friend to exchange food logs with you? Paradoxically, it’s more effective to exchange with one who is not overweight and not trying to lose weight. You’d feel guilty when you know someone who’s not trying to lose weight is eating quite a bit less and eating much healthier.

Edited May 29, 2019 by JuneL

[oceanblue12]

Andy is right....you cannot be dedicated then simply LET IT ALL GO by

eating a lot of bad things. Get into a routine and stick with it. You

can do it V just take it a day at a time

[Veronica73]

If you want to lose 30 lbs (which is about right, since you are 5'8") think of it as a journey. At one pound per week, if you started tomorrow May 29th, you will complete your journey around Christmas. Call it a Christmas present to yourself.

 

Take it a step at a time, a change at a time. Take your first step tomorrow, don't wait! Don't try to do it all at once. Start with the food. Less carbs, more meat. From there, switch up the kinds of vegetables you eat. More leafy, less starchy. A bit at a time. Add in some exercise a bit at a time. Every little bit helps, and everything is progress. Don't set your expectations too high at first. You're trying to make changes for life, after all. This is not just the 30 pound plan, this is the 30 YEAR plan.

I think I need to lose more than 30lbs, but I think that’s a good first goal. Makes it seem more doable. And yes, this is going to need to be a lifestyle change. Especially as I’m getting old, it is much more important that I take good care of myself. Thank you for the encouragement!

 

On the plus side, the further overweight you are, the easier it is to lose weight, so you can see some big changes in the reading on your scales with just a few weeks of discipline.

That would be nice. And motivating!

 

Veronica,

Do you have a friend to exchange food logs with you? Paradoxically, it’s more effective to exchange with one who is not overweight and not trying to lose weight. You’d feel guilty when you know someone who’s not trying to lose weight is eating quite a bit less and eating much healthier.

Not really. Maybe my sister. I’m pretty sure she tracks her food intake, but she’s trying to lose weight too. We are sharing our activity levels with our Apple Watches.

 

Thanks for the ideas and encouragement everyone

[major_merrick]

I think you'll notice a difference even at 30 lbs. You're a couple inches taller than me, and I'm fine at about 150. I don't have a long/lanky figure, but at 150 your BMI would be about right.

[LuckyM]

See a dietitian. That's what I do and am not overweight. Ironically, she is overweight! She will limit your carbos but still indulge a little.

[alphamale]

V73, how much weight have you lost so far??

[JEG88]

Understand your body type. This will go a long way in determining what kind of macro mix you'll need in your diet to achieve proper weight loss. A caloric deficit is a given, but you also need to make sure you're still taking in quality foods. Sure, you can starve yourself and lose weight, but you'll lose a ton of strength and lean mass in addition to losing fat.

 

What kind of workouts do you want to get back into? Mostly cardio-based? Weightlifting? A mix?

[Veronica73]

See a dietitian. That's what I do and am not overweight. Ironically, she is overweight! She will limit your carbos but still indulge a little.

 

I’ll do that if I don’t make progress on my own. I think a lot of it is that I’m in a rut, and just haven’t been taking care of myself in general. I don’t know...it’s hard to explain. I think it has to do with getting divorced and not being terribly interested in dating anymore. I’ve never been single (and fine with being single) for this long before. Plus, I’m not enjoying my career much anymore. Something needs to change there as well. Plus I’m dealing with some upsetting personal issues that I’m seeing a therapist for. Anyway, TMI, but it’s been a weird, weird year for me. But losing weight and getting fit would probably do wonders for my mood.

 

V73, how much weight have you lost so far??

6lbs. Thanks for asking!

 

Understand your body type.

...

 

What kind of workouts do you want to get back into? Mostly cardio-based? Weightlifting? A mix?

 

I have kind of a lanky body type (not right now obviously). But I have long, lean appendages and definitely don’t put muscle on easily. Back when I was a runner I would run 5-6 days a week, and lift 3 days a week. Lifting is definitely good for me. I look and feel better with a bit of muscle on me. On Instagram, it seems like the girls who lift heavy weights have the nicest bodies. And I’m certainly not someone who would easily “bulk up”.

 

Tracking what I eat is probably what is going to help me most right now.

 

I liked doing HIIT. And some CrossFit style workouts. I used to be a runner, was even on the track and cross country teams in college, but I injured my foot, so I can’t do that any longer. I just bought a pair of inline skates. Am hoping I can learn to do that without cracking my head open. I loved ice skating when I was young. Maybe my foot will be able to handle that and it will feel somewhat similar to running.

[amaysngrace]

Ice skating and in line skating are very similar except in line skates are heavier. Your ankle may hurt but you shouldn’t crack your head.