Women over 50, different % balance?

Salligraphy

Not only does it appear harder and take longer, but I'm wondering if for women over 50, there should be a different percentage of carbs to protein to fat in order to lose weight successfully. I've read a little bit about lowering the carbs. But I'm not ready for one of those super low carb diets. Anyone out there struggling with this same issue? I Think I'm being very faithful when entering calorie count, considering exercise (3 to 4 times a week) but still seem to be gaining weight or at least not losing.

Sued0nim

I'm 47, I've lost 44lbs and 20 years in the last 7-8 months... I've balanced out at about 50C, 20F, 30P (trying to get 100g protein daily but missing sometimes)

the only reason they say it is harder and takes longer is because the assumption is you're less active and have lost muscle ... simple solution to that really .. weight / resistance training

what do you mean you 'think' you are being very faithful .. if in doubt weigh and log everything, choose carefully from the MFP database and double check calories .. build your own recipes, scan barcodes etc

you can do it

Need2Exerc1se

The real run starts during/after menopause, whatever age that may be. There are significant changes in your body. It really depends on genetics and lifestyle, but yes, most women I've discussed this with (online and IRL) find better success with carb management. Either lowering carbs, or focusing slower digesting carbs.

It all comes down to calories, but what you eat can make manageing those calories easier or harder.

Branstin

People don't lose weight because of medical issues or too much food. Medical issues aside, it is not enough to "think" you are being faithful when you enter your calories. You have to be accurate as possible. Food scales are cheap tools that will remove the guessing game. Personally, I call BS to slow or hard weight loss due to age. It is due to inactivity and a calorie surplus. I will be 52 this year and lost 32 lbs. on Weight Watchers and another 33.5 lbs. on MFP. You could play around with your macro percentages until you find a combination that works best for you. However, it is the calorie deficiency you need to be more concerned about in terms of losing weight.

PeachyCarol

I'm 52 and menopausal and "thought" I was eating well until I came to this site. I was eyeballing portions, and thought I was consuming the amount of calories my doctor recommended. I was so far off. Accuracy is key. I blamed menopause, I blamed my thyroid, I blamed other medical conditions I have (and I have a boatload of them).

It was none of those things. I was simply eating too much.

As far as macros are concerned? It really all comes down to personal preference. I feel best eating a moderate amount of slow-digesting carbs so my macros are something like 40/45 30 30/25 (Carb, Protein, Fat) and I try to get around 100 g of protein a day.

Get a digital food scale so that your logging is as accurate as it can be. Use the correct food entries from the data base. I usually confirm the ones I chose with product labels or a Google search. Once you have that sorted, go ahead and add exercise. I exercise when my health issues aren't acting up, and it contributes to an overall sense of well-being, makes me more fit, gives me more calories to eat (though I don't generally eat back my exercise calories, it's nice to know they're there), burns additional calories and preserves lean muscle mass.

fiftyandfit

Being half a century plus is hard! Not like when were in our 30's for sure!
I'm still working on what works for me....started with calories, but may have
to change to macros. The important thing is, I'm moving again...walking and
strength training. Logging my food. Being accountable to ME!
Don't get discouraged by numbers!
Good luck!

Salligraphy

Thanks for all the input.

middlehaitch

Sorry, but like most of the other posters, it is still down to CICO even as we get older.
I am 61 now, but lost my 30lb in my mid 50's when menopause was in full swing.

Because of being menopausal, I did make sure I included a lot of exercise 3-5 times a week (aqua fit, body toning, Pilates, walking, and the machines at the gym), to hold on to as much LBM

If you are not using a scale already, you may find it beneficial to start using one.

I have maintained since 2010, 40c/30f/30p, when I am counting, still do something 5 days a week, eventhough I am a bookworm at heart, and find an overload of carbs can make me lethargic.

Cheers, h.

Salligraphy

Middlehaitch, that answers my question, thanks!

kpk54

I was about to add (and still will though your question is answered) I also eat 40%c/30%p/30%f. I'm 61 and lost 63 pounds in 53 weeks. I've maintained a range of -2/+3 of "goal" for 8 months with 40/30/30.

keziak1

I'm 52 and still working on it so I'm not sure how age will impact my weight loss efforts. In my 30s I lost a lot of weight (twice) and really toned up, but I just let myself go in my forties. : - (

We're also supposed to do weight lifting as a way to preserve strong bones.

Salligraphy

I do strength training, yoga and cycling. Pretty active in general, but never really calorie counted. Thus my question of balance as I gain weight! From your suggestions and what I have read, lower % of carbs seems the way to go! Thanks again to all.

mamacoates

Maybe it is obvious, but one thing that I did not read so far on this post is that physiologically our metabolisms do slow down a bit as we age so while I agree on the issue of CICO, we need to remember that OUR TDEE is lower than a 30 yo or 20 yo so we have to adjust accordingly. Also, while it seems logical that a calorie is a calorie, I know my body responds differently to a diet of lean protein and veggies, than it does to a high simple-carb menu. Menu also impacts water retention, satiety, etc. And since your body needs protein to build new muscle, it makes sense that you'd want ample protein in your diet while you build all those strong muscles!!

I try to eat 30% carb, 40% protein, 30% fat and striving for the higher protein % means I focus on a leaner diet in general. If you are not losing, I suggest that you double check your MFP logging activity. Read labels, weigh/measure everything. When you are exact in your logging, it is often quite surprising to find out what our food is really composed of - then take a few minutes each week to analyze the data that you gather about your diet. I also found that as I got older, I had to up the intensity of my workouts to be sure I was building new muscle and achieving body recomposition for my age. Weight bearing exercise helps with bone density.

And if you haven't yet read this article, I highly recommend it: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants.

Other good articles on macros plus a macro calculator available here: http://iifym.com/ and finally, Scooby's Workshop is another good webpage for even more helpful info … just move past the “bro” language and pics. (LOL) http://scoobysworkshop.com

Feel free to add me if you want to stay in contact. Either way, best wishes to you! You can do this!! Good health is a lifetime commitment.

Salligraphy

Thank you, thank you! These are exactly the issues I was addressing...I think I didn't explain myself too well in my initial post.

Salligraphy

Forgive me @mamacoates not sure how to add you to my stay in touch list....

Need2Exerc1se

Salligraphy wrote: »

Forgive me @mamacoates not sure how to add you to my stay in touch list....

Send her a friend request.

47Jacqueline

I'm 67 and lost 30 lb with no discernible issues. People buy into a philosophy of I have a slower metabolism or it's a menopausal issue instead of biting the bullet and doing the work necessary. I use MFP's macros and add whatever additional nutrients are medically recommended. I lead an active lifestyle and moved from focusing on weight to living a happy life.

meritage4

I pay attention to total calories-not % I'm 56 and have taken off 10 lbs since early Dec.

CASue13

I have an urgent question, how do you meet those 40%/30%/30% and still eat enough calories. I'm losing weight, but calorie intake is too low according to MFP and I don't want to get sick. Suggestions would be really great. I usually finish my day with 300 or 400 calories left over.

Sued0nim

CASue13 wrote: »

I have an urgent question, how do you meet those 40%/30%/30% and still eat enough calories. I'm losing weight, but calorie intake is too low according to MFP and I don't want to get sick. Suggestions would be really great. I usually finish my day with 300 or 400 calories left over.

Umm...eat more

Percentages just work out the grammes you need to consume ..you need to eat your calories


Ignore it and eat more calorie dense foods ..nut butters, avocado, chocolate etc

Sued0nim

mamacoates wrote: »

Maybe it is obvious, but one thing that I did not read so far on this post is that physiologically our metabolisms do slow down a bit as we age so while I agree on the issue of CICO, we need to remember that OUR TDEE is lower than a 30 yo or 20 yo so we have to adjust accordingly. Also, while it seems logical that a calorie is a calorie, I know my body responds differently to a diet of lean protein and veggies, than it does to a high simple-carb menu. Menu also impacts water retention, satiety, etc. And since your body needs protein to build new muscle, it makes sense that you'd want ample protein in your diet while you build all those strong muscles!!

I try to eat 30% carb, 40% protein, 30% fat and striving for the higher protein % means I focus on a leaner diet in general. If you are not losing, I suggest that you double check your MFP logging activity. Read labels, weigh/measure everything. When you are exact in your logging, it is often quite surprising to find out what our food is really composed of - then take a few minutes each week to analyze the data that you gather about your diet. I also found that as I got older, I had to up the intensity of my workouts to be sure I was building new muscle and achieving body recomposition for my age. Weight bearing exercise helps with bone density.

And if you haven't yet read this article, I highly recommend it: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants.

Other good articles on macros plus a macro calculator available here: http://iifym.com/ and finally, Scooby's Workshop is another good webpage for even more helpful info … just move past the “bro” language and pics. (LOL) http://scoobysworkshop.com

Feel free to add me if you want to stay in contact. Either way, best wishes to you! You can do this!! Good health is a lifetime commitment.

It slows down BECAUSE of lack of activity / muscle loss...so move more and protect your muscle. It doesn't have to, there's a difference between observational statistics and causative relationships

CASue13

MFP terms - need assistance. What are the "Macros" "CICO" and "TDEE" that is discussed here. Thanks.

Sued0nim

Macros are percentages of carbohydrates, proteins and fats that make up your daily calories

Cico is calories in calories out

TDEE is total daily energy expenditure eg how many calories you use in a day

mamacoates

CASue13 wrote: »

I have an urgent question, how do you meet those 40%/30%/30% and still eat enough calories. I'm losing weight, but calorie intake is too low according to MFP and I don't want to get sick. Suggestions would be really great. I usually finish my day with 300 or 400 calories left over.

Meal planning. Consciously choose your foods to be sure you are getting enough protein and then fill in with healthy carbs and healthy fats like nuts, nut butters, hummus, avocado, etc. The fats will also provide additional satiety to keep you feeling full longer.

jvt63

I'm 52 and for 23 days, have weighed and measured each morsel, exercised 5 times a week, and stayed at 1300 calories a day. Macros are 25 percent carb, 50 percent protein, 50 percent healthy fat, no processed food at all. And I am losing VERY. SLOWLY. But I am being patient. Better to lose 3 pounds in 3 weeks than gain the same amount. But all this, "it's not harder to lose weight after 50" is not true in my experience. It is harder. Much harder. And I was in fantastic shape until I hit 49.

lynn_glenmont

I was past 50 when I started on MFP, and I've lost 40+ lbs counting calories, more easily and more successfully than any other approach I had tried in the 30 years before (everything from Atkins to cabbage soup, and lots of variations on "sensible eating plans" -- for me, counting calories is much more flexible, much more reliable, and much more sustainable). I lost the first 30 lbs in about four months, and I've maintained that 30-lb loss for more than a year while slowly losing another 10+ lbs. Log consistently and as accurately as possible, add it all up over a month or more (to smooth out the bumps from weight fluctuations not directly related to your calorie balance) so you can calculate your average daily consumption, and if you haven't lost, you know you need to eat less and/or move more.

jvt63

I can't eat less than 1300 calories a day, and 5 days a week of cardio, 45 minutes at a pop, is reasonable. And yes, I sweat. It really is harder to lose weigh after 50, in my experience. I'm saying this only because some women will need to hear it. Yes. It is harder. You will weigh and measure your food, you will eat within your calorie range, you will sweat, and you will lose 1 pound a week, or sometimes stay the same for weeks. I've made my peace with it. I only need to lose 10 pounds, and I'm giving myself six months to do it. The good news: eating no processed foods at all, I have more energy than I know what to do with. I use it at the gym.

GaleHawkins

It is not just a woman issue. Things are very different for me at 64 vs 34 when it comes to losing weight. This time around I have left out most all foods that contain over a few carbs per serving. As jvt63 note eating no processed foods at all can be a plus in many cases. Since I only walk to get exercise beyond daily living moving there is not reason to eat extra due to exercising.

Salligraphy

Thanks, @jvt63‌ . Felt for a second I was being whiney! I needed to hear it! It is harder! I am not using it as an excuse to do nothing, throw my hands up and forget it...just realizing that what works now is going to be different from what kept me fit / healthy in the past...and I have to figure it out. Some trial and error, some advice from those who have been there. Maybe some people don't see much of a difference, lucky them but nice to know I am not alone!

zerryz

52. Started here at 49. First lost on a combo of calorie intake reduction, and increase in calorie expanded. That worked for while ( 60lbs lost) then it stopped working, even after adjusting my TDEE w new data (increased activity level and new body comp due to weight loss)

The only way that seems to be working for me now is eating below TDEE combined with low carb/medium protein/high fat regimen (10/20/70) w below 40g of carbs/day. Benefits: No hunger, no cravings, no bloating. Sharper thinking, more endurance and of course fat loss. Downfall: hard to keep, all or nothing, meaning these are macros to keep for life or the weight comes back. And yes, i do feel hormonal changes affect my body, on many levels, not just weight.

Salligraphy

Thank you for insight! Helpful!