How to lose weight/get fit at 50 years old? Help!
annettedifelice
Posts: 18 Member
Finding that I can't lose weight by simply cutting calories and being a bit active anymore. I seem to have low metabolism but generally eat healthy. So now I am 50, sad, out of shape, and forty pounds overweight! Anyone have tips or experience to share? All posts seem to be from/ for younger participants.
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I'm 58. I sit at a desk all day for my job. I don't have time to exercise very much. I've still lost 30 pounds since July by logging what I eat, and making sure I'm at a deficit. Before I started logging, I always thought I 'ate healthy' too, and mostly I did, but in quantities that caused me to gain weight.
Just set up your current weight and activity level on MFP, along with a reasonable goal like 1# loss per week. Get a food scale if you don't have one, and start keeping track of what you eat for a week or so, without worrying too much about adjusting your intake. Then you can review those results and look for ways to cut back on your food intake or modify your cooking methods to reduce calories.
It really is that simple.7 -
52, and have lost weight successfully using MFP. I find that it is even more important to accurately track and log your food. I use my food scale pretty faithfully. I used to be able to be more casual about it...I could just track "banana medium", taking the couple of seconds to weight that banana is important. When your calories are low, they all count even more!
Excercise is the bonus...will help you tone, feel healthier and happier. Feel free to friend me, I tend to have friends in our general age group so we can share similar experiences and challenges!4 -
Eat less than TDEE but more than BMR. Try to gain muscle mass and do strength training to increase metabolism. Consume adequate protein. How is your nutrition?1
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What is "a bit active"? What does that mean for you?
Have you done a lot of dieting in the past?0 -
Same as you did at 20 years old. It'll just come off a bit slower.2
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annettedifelice wrote: »Finding that I can't lose weight by simply cutting calories and being a bit active anymore. I seem to have low metabolism but generally eat healthy. So now I am 50, sad, out of shape, and forty pounds overweight! Anyone have tips or experience to share? All posts seem to be from/ for younger participants.
Well I have you beat, I am 65 with bad knees, actually waiting to schedule a full knee replacement this spring. I've lost 50 lbs and I walk about 2 miles per day, slow but I'm moving. I've cut my calories to 1200 per day since I am mostly inactive. So...that being said you can do this too.7 -
annettedifelice wrote: »Finding that I can't lose weight by simply cutting calories and being a bit active anymore. I seem to have low metabolism but generally eat healthy. So now I am 50, sad, out of shape, and forty pounds overweight! Anyone have tips or experience to share? All posts seem to be from/ for younger participants.
That's not true. You can lose weight by cutting calories and exercising. I may not be 50, but I'm 47, started this journey when I was 45, and have lost somewhere in the tune of 126lbs and am probably in better shape than I've ever been in my life right now. I have previous knee and back surgeries under my belt, arthritis in my knees and back (spinal stenosis), three previously herniated/bulging discs in my lumbar spine. Last year I ran 2 miles, and this coming summer I expect to do my first 5k. Don't sell yourself short because of age. At our age it may take a little more willpower than someone with higher testosterone levels and youthful bones and muscles, but you CAN absolutely do it.9 -
I did it at 54. Slow and steady.
Have a checkup. If you are menopausal there could be hormonal imbalances that will make weight loss more difficult without treatment. ie: T2 Diabetes, etc.
Once that is taken care of-
With 40 lbs to lose give yourself a reasonable deficit. 1lbs a week should do it.
Buy a digital food scale and weigh all your food, measure liquids only.
It really is no harder (once any medical problems are taken care of) than when you were 20.
What makes it seem harder is that we tend to slow down as we age. This is natural, to a point, but it does mean unless we consciously up our daily activity level we get fewer calories to sustain ourselves.
There is also a natural decline in calorie needs- 50-100 cals a decade depending on height, weight, and gender.
Adding exercise can help off set this a little. Cardio for cardiovascular health and resistance/strength training for bones and muscles.
The above mentioned slowing as we age also means we are losing muscle and bone so it is really important to use the muscles we have and strengthen them.
Diet. Really you can eat the food you like, just less of it. Making sure you are gettting adequate nutrition.
Protein is important. (helps with muscle retention) Treat your MFP goal as a minimum.
Fat is good for hormone and brain function, and nutrient absorption. So don't go low fat- fat doesn't make you fat.
There is a good many over 50's very active on this forum, and quite a few of us over 60's too. So don't feel you are alone.
I lost 30 lbs at 54, and have maintained that loss- 63 now. Fittest I have been my whole life.
Cheers, h.
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I'm 58 and have lost 56 lbs in the last year. I too thought I was eating healthily until I started logging exactly what I eat. I work in an office but manage to walk at least five miles per day. It can be done.5
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The basic weight loss equation is the same now as before, though the numbers may have changed. You may have to eat less than you did when you were younger, especially if you've lost muscle as you age. Also, thyroid problems are much more common in older women than young. If you have regular checkups with your doctor that's likely already been checked at your age but if not you should. An underactive thyroid can make weight very difficult but is totally treatable.
I think exercise and proper diet become much more important when trying to lose weight as an older woman. This is the time when we tend to lose bone and muscle. It's important to work to keep those. Make sure you exercise routine includes resistance and you are getting proper nutrition, especially calcium and vitamin D.
I'm 53 and have been able to lose the weight I wanted (30ish lbs) and keep it off for a year. But yeah, whether mental or physical I found/find it takes a little more work than it did when I was younger.
Best of luck to you!2 -
My most consistent path in loosing or at least not gaining weight was persistent AND accurate logging of what I ate, portion management, and replacing a big lunch with smaller snack sized meals during my workday. In a perfect week I work out 4-5 days alternating weights and cardio - stationary bike and elliptical because the old knee doesn't agree with the impact of running anymore.1
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Hope this doesn't come across as rude but stopping using age as an excuse might be your first step towards finding success.
I used a different, but also illogical, excuse for 20 years and it really underlines until you get your head in the game you aren't going to make progress.
If you have a calorie deficit you will lose weight - just the same as any other time in your life.
Boost your metabolism by being as active as you can be and doing exercise you enjoy but also challenges you.
But the #1 priority is finding a way to have a sustainable calorie deficit over time.
It took me until I was 52 to sort myself out so at least you are a couple of years ahead of me. My 50's have been great so far - being fit, strong and healthy genuinely does transform your life but you only get out what you put in.
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I was 51 when I started to lose weight and exercise. I've lost 73 lbs by eating at a deficit and weighing everything. I started working out at home with Jillian Michaels DVDs and then strong lifts. I've recently got into running and am hoping to run a 5 k in Feb. We are spring chickens compared to Charles Eugster, who I read about this morning. He is 97 and took up body building at 87 and sprinting at 95!!3
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I lost a little over 20 lbs early last year with MFP, got lazy & put 17 of it back on. I'm turning 50 in 13 days & because of a motivational poster I saw recently, decided this year it's do it or quit whining about it!
The poster was: There are seven days in a week and "Someday" ISN'T ONE OF THEM!
So I re-connected with MFP, put my UP on, bought a food scale, joined my local 24 hr gym (hard to say I can't find the time when it's 2.5 miles from my house) dragged my fiance & my daughter to the gym with me and here I am 15 days later and 7.8 lbs lighter! At the gym I walk on the treadmill or ride the bike - last week I used one of the ellipticals & loved the way I felt after. I already feel the difference in my clothes. I know it's going to take some time to drop the 74 lbs I want to lose, but I didn't put them on quickly, so I shouldn't expect them to go quickly. Don't try for big loses every week - one lb a week is 52 lbs in a year! Add me & we'll motivate each other to stay focused on being fit & fabulous in our 50's!!!6 -
Having a check up with your doctor would be a great idea.Middlehaitch is right about the hormone,and thyroid issues.It would be helpful to see where you stand at fifty on your important health markers.
But really considering the advances in modern medicine,50 shouldn't be looked at as old age.You can have many years of healthy,happy,productive life ahead of you.
Besides the effects of going over your basic calorie needs adding weight.There's also the effect of what's called Sarcopenia in older people.It means loss of flesh.Really it's loss of muscle.Less muscle = less active calorie using tissue.That's a real problem for the metabolism of older people.You get weak,and flabby.
Do look into the possibility of joining a gym/fitness center that has a program for teaching mature people how to do basic strength training exercises.It will help more than you can imagine.
You could search for programs online too.Learn to do some simple dumbbell exercises.
You can start with simple body weight exercises at home if you want.2 -
I'm 58. I sit at a desk all day for my job. I don't have time to exercise very much. I've still lost 30 pounds since July by logging what I eat, and making sure I'm at a deficit. Before I started logging, I always thought I 'ate healthy' too, and mostly I did, but in quantities that caused me to gain weight.
Just set up your current weight and activity level on MFP, along with a reasonable goal like 1# loss per week. Get a food scale if you don't have one, and start keeping track of what you eat for a week or so, without worrying too much about adjusting your intake. Then you can review those results and look for ways to cut back on your food intake or modify your cooking methods to reduce calories.
It really is that simple.
Thank you. It is simple, yet so hard. I have started measuring and wrighting my food. Many of you are correct, I was SO wrong about what I was eating! Thanks for your support.4 -
52, and have lost weight successfully using MFP. I find that it is even more important to accurately track and log your food. I use my food scale pretty faithfully. I used to be able to be more casual about it...I could just track "banana medium", taking the couple of seconds to weight that banana is important. When your calories are low, they all count even more!
Excercise is the bonus...will help you tone, feel healthier and happier. Feel free to friend me, I tend to have friends in our general age group so we can share similar experiences and challenges!
You are so right. Started measuring food and was wrong about my estimates. Trying to add exercise. I will keep you posted. Thanks for your support!3 -
courtneyfabulous wrote: »Eat less than TDEE but more than BMR. Try to gain muscle mass and do strength training to increase metabolism. Consume adequate protein. How is your nutrition?
I have started making my calories count with nutritional food. Sorry for the dumb questions but what are TDEE and BMR? Thanks for your suggestions!2 -
courtneyfabulous wrote: »What is "a bit active"? What does that mean for you?
Have you done a lot of dieting in the past?
I have done a lot of dieting in the past by cutting calories. I work (sitting) FT so my exercise is walking the dog and chasing children0 -
annettedifelice wrote: »Finding that I can't lose weight by simply cutting calories and being a bit active anymore. I seem to have low metabolism but generally eat healthy. So now I am 50, sad, out of shape, and forty pounds overweight! Anyone have tips or experience to share? All posts seem to be from/ for younger participants.
Well I have you beat, I am 65 with bad knees, actually waiting to schedule a full knee replacement this spring. I've lost 50 lbs and I walk about 2 miles per day, slow but I'm moving. I've cut my calories to 1200 per day since I am mostly inactive. So...that being said you can do this too.
Thank you for the encouragement. I am fortunate to have no significant health issues. Wishing you luck on your surgery and congratulations on your 50 pound loss. You have inspired me!0 -
I turned 60 this year and have lost 73 pounds. You can do it. For us it takes longer because our metabolism tends to be slower. I know people may disagree with that but that has been my experience. I have found as I come to the lower weights my loss has slowed significantly. I have 25 to go and the last ten took 3 months! But having said that slow and steady wins the race. Weighing and measuring is key. I went back and started doing that again because I had stalled for a few weeks and sure enough the weight started dropping again. It's just too easy to underestimate the size of a portion. If there is anything I can do to help let me know.2
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52, and have lost weight successfully using MFP. I find that it is even more important to accurately track and log your food. I use my food scale pretty faithfully. I used to be able to be more casual about it...I could just track "banana medium", taking the couple of seconds to weight that banana is important. When your calories are low, they all count even more!
Excercise is the bonus...will help you tone, feel healthier and happier. Feel free to friend me, I tend to have friends in our general age group so we can share similar experiences and challenges!
Sorry, I forgot to ask earlier. What is MFP?0 -
Check out @Tattooedmom44 for inspiration. She is your age and has suffered a stroke in the past. She is in better shape than most 20yr olds.1
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Spliner1969 wrote: »annettedifelice wrote: »Finding that I can't lose weight by simply cutting calories and being a bit active anymore. I seem to have low metabolism but generally eat healthy. So now I am 50, sad, out of shape, and forty pounds overweight! Anyone have tips or experience to share? All posts seem to be from/ for younger participants.
That's not true. You can lose weight by cutting calories and exercising. I may not be 50, but I'm 47, started this journey when I was 45, and have lost somewhere in the tune of 126lbs and am probably in better shape than I've ever been in my life right now. I have previous knee and back surgeries under my belt, arthritis in my knees and back (spinal stenosis), three previously herniated/bulging discs in my lumbar spine. Last year I ran 2 miles, and this coming summer I expect to do my first 5k. Don't sell yourself short because of age. At our age it may take a little more willpower than someone with higher testosterone levels and youthful bones and muscles, but you CAN absolutely do it.
Thank you for the pep talk. You have accomplished so much, despite your challenges. You have really inspied me. Thank you!1 -
middlehaitch wrote: »I did it at 54. Slow and steady.
Have a checkup. If you are menopausal there could be hormonal imbalances that will make weight loss more difficult without treatment. ie: T2 Diabetes, etc.
Once that is taken care of-
With 40 lbs to lose give yourself a reasonable deficit. 1lbs a week should do it.
Buy a digital food scale and weigh all your food, measure liquids only.
It really is no harder (once any medical problems are taken care of) than when you were 20.
What makes it seem harder is that we tend to slow down as we age. This is natural, to a point, but it does mean unless we consciously up our daily activity level we get fewer calories to sustain ourselves.
There is also a natural decline in calorie needs- 50-100 cals a decade depending on height, weight, and gender.
Adding exercise can help off set this a little. Cardio for cardiovascular health and resistance/strength training for bones and muscles.
The above mentioned slowing as we age also means we are losing muscle and bone so it is really important to use the muscles we have and strengthen them.
Diet. Really you can eat the food you like, just less of it. Making sure you are gettting adequate nutrition.
Protein is important. (helps with muscle retention) Treat your MFP goal as a minimum.
Fat is good for hormone and brain function, and nutrient absorption. So don't go low fat- fat doesn't make you fat.
There is a good many over 50's very active on this forum, and quite a few of us over 60's too. So don't feel you are alone.
I lost 30 lbs at 54, and have maintained that loss- 63 now. Fittest I have been my whole life.
Cheers, h.
Thank you so much for all of this information! I truly appreciate your detailed response to my post.2 -
annettedifelice wrote: »courtneyfabulous wrote: »Eat less than TDEE but more than BMR. Try to gain muscle mass and do strength training to increase metabolism. Consume adequate protein. How is your nutrition?
I have started making my calories count with nutritional food. Sorry for the dumb questions but what are TDEE and BMR? Thanks for your suggestions!
You have come to the right place to do this. TDEE is your total daily energy expenditure and BMR is your basal metabolic rate, the amount of energy you expend by just being alive and breathing. To make is easy MFP lets you plug in your numbers and it tells you how many calories to eat based on your activity level and stats like height and weight. I'm 63, have lost 60 pounds, 50 of those last year when I got serious, finally. I weigh less than I have for the the past 35 years and feel better and more fit than I ever have. You can do this. Follow the forums, weed out the woo, and pay attention to those that really know how this all works. Make it fun and make it a mission for the rest of your life.1 -
Lesely2603 wrote: »I'm 58 and have lost 56 lbs in the last year. I too thought I was eating healthily until I started logging exactly what I eat. I work in an office but manage to walk at least five miles per day. It can be done.
Thanks for the encouragement. I have started weighing, measuring and logging my food. It has made a difference.0 -
Need2Exerc1se wrote: »The basic weight loss equation is the same now as before, though the numbers may have changed. You may have to eat less than you did when you were younger, especially if you've lost muscle as you age. Also, thyroid problems are much more common in older women than young. If you have regular checkups with your doctor that's likely already been checked at your age but if not you should. An underactive thyroid can make weight very difficult but is totally treatable.
I think exercise and proper diet become much more important when trying to lose weight as an older woman. This is the time when we tend to lose bone and muscle. It's important to work to keep those. Make sure you exercise routine includes resistance and you are getting proper nutrition, especially calcium and vitamin D.
I'm 53 and have been able to lose the weight I wanted (30ish lbs) and keep it off for a year. But yeah, whether mental or physical I found/find it takes a little more work than it did when I was younger.
Best of luck to you!
Thank you for responding. Wish I could blame this on my thyroid but can't. Based on your response and others, I can see that diet and exercise are the key, along with persistence.0 -
Hi there - I know what you mean. I will be 73 in May and over the years have weighed more than is recommended, and I found from 50 onwards it was so much more difficult.
I agree with all the postings, it can be done, but could I suggest getting a 'Diet Pal'. That does help, especially if you are at all competitive!
I am slowly coming down - 1lb a week is all you need.
Good luck1
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