How to lose weight/get fit at 50 years old? Help!
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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!!
Go Charles! Thank you for your response. It really is helpful and I now understand that I definitely need to increase my exercise. Thank you for your response.0 -
annettedifelice wrote: »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?
MFP = Myfitnesspal1 -
ShandaMSanders wrote: »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!!!
That's it! You motivated me! I need to exercise more, now that I have read through all these posts Thank you!0 -
My weight gain began 10 years ago when, at age 48, I quit smoking & entered menopause. I simply ballooned, and I was frustrated when restricting food and walking did not work. Counting calories was the only thing that helped. I discovered that my diet had not been as good as I believed: I was erratic, eating too much or too little. Hours & hours on the treadmill at 3.0 mph did not help. Through calorie counting and varying my physical activity, I lost a great deal of weight--that returned when I stopped paying attention. Last summer I recommitted to calorie counting and exercise, and I've lost around 35 pounds.
I know that some people dispute that it is harder to lose as we age, but that has been my experience. It is what it is. My task it to figure out what works. I am lifting weights, and I walk 3.5 mph on the treadmill for 30-60 minutes daily. The treadmill is as much for my mental health as physical.
It is baffling when what worked in the past is no longer effective, but it can be done. I draw a lot of inspiration from others who have done it, and I have learned a lot about exercise. This can be a good place for that.1 -
I'm 69 and have been on here for over three years, lost 47lbs. Yes it is slower and harder to lose when you get older, but you need to keep at it and dont give up if you get stuck. Build your steps up each day try to get a bit more active and complete your diary each day, use a digital scale andbe meticulous with food measurements, you reallycan do this but you need to stick with it get motivational mutually suortive friends on here. Good luck.1
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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!
Nutritious food is a fantastic adjustment! Great job!
TDEE is "total daily estimated expenditure" so all the calories you burn in a day. This is equivalent to maintenance calories (if you eat at maintenance you will neither gain nor lose weight, just maintain)
BMR is "basal metabolic rate" this is the amount of calories your body needs just to survive/exist each day to keep your systems functioning like beating your heart, breathing, organ function... this is actually where the majority of your daily calories are burned. This is your baseline calories, before you add in activities that burn extra calories (like moving, thinking, exercise)... you don't want your daily calorie goal to ever be set lower than your BMR or it can cause adverse effects like feeling bad, bad mood, brain fog, low energy, rapidly slowing your metabolism, hair loss, hormone disruptions, muscle loss, organ damage, and even can stall weight loss or prevent optimum fat loss.
Myfitnesspal should set your calories properly so you don't have to do the math yourself, but if you set your loss rate too high it may put you at too few calories. A lot of people want to lose weight as quickly as possible so they set their weight loss rate to 2 pounds per week which is a 1000 calorie deficit per day which is below BMR for most people unless they are very large or very active and so have a high TDEE and can afford a large deficit. But for weight loss a mild deficit and slower weight loss rate is actually much safer and more effective and promotes body fat loss more than muscle loss which is what you want. It takes longer but is worth it in the end.
If you are curious to find your TDEE and BMR I find this to be a pretty accurate calculator (it's still only an estimate, but it gets pretty close for me):
http://www.iifym.com/tdee-calculator/1 -
My husband is 48 and he is in phenomenal shape! Its possible with effort!1
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I am in the same boat. I started to pay more attention to my carbs than my calories. Weight is slowly coming off. Look up Dr. Westman and kept. There are a few good videos out there.0
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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.
I'm 64 and find most of the advice on MFP applicable to even someone my age.
An older person's nutritional needs might be somewhat different than say someone in their 20's but not much. There are certainly some forms of exercise that might be harder for an older person to do especially if you have not already been active and exercising. There is however plenty of exercise out here that will be suitable.
When I first started I was really out of shape and quite heavy. I used a site called Eldergym to get started. The exercises there are designed for the elderly or for even those with disabilities or those that have been sedentary for a long time. They are easy on your joints.
I now do my own thing...training to walk in a 1/2 marathon next year...resistance training (you don't have to lift "heavy" to reap some benefit). I want to get to the point that on a trip to Hawaii I can hike a volcano.
I lose weight as fast and as easily as most in their 20's. Yes because of age our calorie requirements are lower but that's life. I really isn't that much lower.
Somewhere along the line someone told us that older people struggle to lose weight or exercise. Yet many of us old people have defied that. We can lose weight and get fit...and some of us do. Yes the joints hurt a little more at first...somethings we can't do...but we can do this...if we want.1 -
annettedifelice wrote: »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 children
Ok so here is a red flag- the fact that you don't really exercise, are sedentary, and have dieted in the past leads me to believe that you may have low muscle mass. Dieting on too few calories can cause loss of muscle, and dieting while not also performing strength training exercises can cause loss of muscle. You also start to lose muscle mass naturally as you age too.
Why is this a problem? Because having more muscle mass means a higher metabolism, and having less muscle mass means a slower metabolism. So you aren't imagining things- your metabolism probably has slowed down- but not really just from your age, but from your loss of muscle from age, inactivity, and past dieting.
Muscle mass is also a health indicator. Statistically, those who have more muscle are generally healthier and live longer, and the opposite for those with less.
Don't worry there's steps you can take to fix this: eating adequate protein and doing strength training exercises.
Take a look at the part of your food diary that shows your protein intake. On the app this is under "nutrition", under "nutrients". How many grams of protein per day is your goal, and how many do you actually get on average? Check back through the past couple weeks of your diary to see how you're doing on protein consumption. You want to think of your daily protein goal as a minimum you must reach, not a limit. If you see that you are not hitting your protein goal, then adjust your diet to include more. If you still have trouble meeting it just with diet then you might want to get some protein powder and have a protein shake each day or on days your protein is low.
Now for adjusting your exercise... walking and "chasing children" is great haha, but not enough. You need to do exercises that really work your muscles. Maybe start with body weight strength exercises - like squats, push ups, planks, lunges, that kind of thing. Then you'll probably want to also add in some weight lifting. You can start with a set of a few dumbbells and home workouts, and later maybe progress to using a gym if you find this isn't enough. But you can get a pretty great workout at home with just dumbbells so if going to the gym isn't your thing that's fine. Check out the YouTube channel Fitnessblender- they're my favorite for at-home workout videos and they have a lot to choose from, both body weight only exercises, weight workouts, warm ups, stretching, hiit, short workouts, long workouts, low impact variations, etc... and all for free. Or you can look into other resources or even make up your own workouts, as long as you get in about 3 hours of strength training per week - that could be 20 minutes 6 days a week, half an hour 5 days a week, 1 hour 3 times a week... whatever works best for you. You can slowly work up to that or do a little more or a little less, depending how you feel. Make sure to take rest days too (at least 1 to 2 days per week with no strength training so muscles can rest and repair. Walking or stretching is fine on rest days. You may need more rest days at the beginning while your body is getting used to strength training).
I hope this helps! I think you will have much better results if you make sure to consume enough protein and get in some strength training. That should help you maintain the muscle you have while losing weight this time, and increase your muscle mass when you are maintaining your weight (it's hard to actually gain muscle while in a caloric deficit, but you might gain a little at first since it will be new to you- they call this "newbie gains").
Have fun!1 -
And don't get frustrated. I lost fifty pounds three years ago, kept it off until late last summer when I went through a great deal of work stress that almost hospitalized me. I pretty much stopped caring and put a whole bunch of weight back on (like 30-ish pounds) over a five month period.
That said, the first time around was initially very discouraging, because I would watch what I ate, stayed at or under my calories, and worked out like crazy, but initially it seemed like nothing was happening. Give it time, for sure, as losses aren't linear. Some weeks I would lose half a pound or nothing, others I would drop three.
I'm 51, back on the bandwagon, and actually starting to feel better physically. I'm strength training, doing cardio, and actually trying out Yoga to see if that is something I want to pursue (jury is still out on that
). Find something you enjoy and work at it. Liking your workout is half the battle.
Hang in there! This site has a lot of resources, and really knowledgeable folks on the forums.
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Just to add my two cents...I am 59. A few years ago I made a vow to be in as good shape in my 60s as I was in my 30s ( I was 185 lbs. and muscular and felt great!). In 2010 I was at my heaviest weight of 323. I am currently at 264.2, so coming down to the halfway mark (254). What a long, strange trip it's been!
Dec. 2015 I weighed in at 298.
Feb. 2016 started a Paleo WOE on MFP
Jul. 2016 adjusted macros for weight loss
Aug thru Oct 2016 more or less stalled over the summer
Oct. 13, 2016 quit smoking
Nov. 2016 began exercising regularly by walking and using 'Fall Back Into Fitness' videos.
Jan 2, 2017 began Whole30 protocol
I'm just putting this here as yet another example of a guy in his 50s that is determined to be fitter and more active in his 60s and beyond.
You CAN do this.1 -
Did it at age 52 and 100 lbs overweight. In the 20 years leading up to that, the only thing holding me back from succeeding was me. But when I saw a picture of myself, my attitude ... and my results ... turn around completely. For some inspiration read my success story.2
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61 yo and in the best shape of my life..2.5 yr ago I could barely get out of a chair or walk up my steep driveway. Now I walk several miles per day, swim, lift more than my hubby, and even RAN a 5k last summer. 148 lbs lost. At our age we have the maturity and experience to do difficult things and hopefully get past the mind games a little easier.
Regarding "how" to do it--the same way you've learned to do anything else...small steps. Set a plan and stick to it! There's lots of info on this site about the methods and techniques.2 -
When did you start? I'm 62 & thought I'd never lose wt from a slow metabolism but have lost 33lbs since last June. I didn't start coming off right away, took about 2-3 weeks to start loosing. I weigh & measure everything1
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I was going to suggest that you weigh everything you eat.. it seems you have done that and found you ate more than you thought. It's so very easy to do and things like condiments can add a ton of calories without weighing. Great job on your change, looking forward to hearing how you are doing.0
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jharding7va wrote: »I am in the same boat. I started to pay more attention to my carbs than my calories. Weight is slowly coming off. Look up Dr. Westman and kept. There are a few good videos out there.
No need to manage carbs unless you have medical issues. CALORIES are king. Continue to eat foods you love....but always manage portions.
OP - great for starting exercise.....Leslie Sansone Walk At home
https://www.youtube.com/user/walkathomemedia0 -
CasperNaegle wrote: »I was going to suggest that you weigh everything you eat.. it seems you have done that and found you ate more than you thought. It's so very easy to do and things like condiments can add a ton of calories without weighing. Great job on your change, looking forward to hearing how you are doing.
You are absolutely right. I started weighing and measuring everything 5 days ago and it has made a difference. Thanks for your support.2 -
I am a bit younger at 44 but I am dealing with perimenopause and a hysterectomy 4 years ago due to large fibroids, on HRT etc. In 2016, I lost 25 lbs (put on a few over the holidays and trying to get back to my maintenance weight). I've been lucky to work with a health coach who told me about MFP and tracking and exercise and really keeping my blood sugar in check/eating on a regular basis and being really mindful of what I was eating was huge. Also, I had issues with high BP and my BP is in a normal, healthy range. I am actually a Zumba teacher and have danced and been active since I was a young girl but yo-yo'd my entire life. I lost 40 lbs in my 30s, then had issues with fibroids and always had a big stomach because of my huge fibroids/big uterus. Not fun! I was a new person after my hysterectomy. I never felt better and instantly lost 7 lbs after my surgery.
I take yoga classes, walk a lot, and hiked a ton this summer. My body has definitely changed since my 30s and add the hormonal fluctuations but I did it and am still doing it. I even helped my 73 year old mom who has Type 2 diabetes with her weight loss lsst year and we walk together and motivate each other.
For women who are peri/menopausal, exercise is the key to keep hormones regulated and raise endorphins. It is a huge stress reliever too. Also, yoga and breathing exercises help me a lot.
Keep up the good work, ladies. WE all can do it! 1 -
I'm 62. I lost 25 pounds 2 times with MFP but have failed at maintenance. Here I am again, determined to get back to my goal weight. I used to jog but developed foot problems two years ago. I switched to some weight lifting dvds. I highly recommend you hang out on the fitness boards. I missed cardio so bought a stationary bike last year and bike 10 miles every morning before work while watching the news. I also do 5-10 min of weights 3 days a week. I weigh my food and log and will do that once I get to maintenance.
I'm only 5'2" and eat 1200 calories. It's tough as I feel like my metabolism has slowed a lot in the past decade. Maintenance for me is 1350 calories. Not much room for slipping up or having an ice cream Sunday! I try to taste the yummy stuff but have very small portions of it so I don't feel deprived. I also lost no weight for a few weeks when I started again, but stuck with it and am now losing a pound a week. Hand in there. Friend me if you'd like.2 -
I am a bit younger at 44 but I am dealing with perimenopause and a hysterectomy 4 years ago due to large fibroids, on HRT etc. In 2016, I lost 25 lbs (put on a few over the holidays and trying to get back to my maintenance weight). I've been lucky to work with a health coach who told me about MFP and tracking and exercise and really keeping my blood sugar in check/eating on a regular basis and being really mindful of what I was eating was huge. Also, I had issues with high BP and my BP is in a normal, healthy range. I am actually a Zumba teacher and have danced and been active since I was a young girl but yo-yo'd my entire life. I lost 40 lbs in my 30s, then had issues with fibroids and always had a big stomach because of my huge fibroids/big uterus. Not fun! I was a new person after my hysterectomy. I never felt better and instantly lost 7 lbs after my surgery.
I take yoga classes, walk a lot, and hiked a ton this summer. My body has definitely changed since my 30s and add the hormonal fluctuations but I did it and am still doing it. I even helped my 73 year old mom who has Type 2 diabetes with her weight loss lsst year and we walk together and motivate each other.
For women who are peri/menopausal, exercise is the key to keep hormones regulated and raise endorphins. It is a huge stress reliever too. Also, yoga and breathing exercises help me a lot.
Keep up the good work, ladies. WE all can do it!
Thanks for taking time to share you story. The exercise information is rally helpful.0
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