Success after 50? Please share!

3greyhorses

After decades of ups and downs and then giving up entirely, I'm trying to lose weight and gain muscle again. I would love to hear and see your success stories, particularly if you started out with your journey later in life. TIA

thewhipple12955

I started this at 54 and and was determined to bust any myths that its harder to lose weight and gain muscle after 50. I was 190lb (may not sound a lot) but I was not happy with it. I changed my diet (as it was terrible what I was eating) do the Peloton daily and do it with passion meaning I want results. I go to the gym and lift weights 5 days a week. I wanted a lifestyle where I could incorporate all this in a couple of hours a day and it not become over whelming. In 6 months I was 155lbs and 33 inch waste and had transformed the shape of my body and strength. I recently Joined Myfitnesspal to keep myself accountable as I do not want to go back. You can do it!!! its a great feeling of accomplishment.

Akiiim

Turning 50 in about 2 month
I just entered myfitnesspal again to track what I'm eating.
I don´t follow any specific diet. I only look out that I´m not going ballistic with what I eat.
I´m 1,94m and 98kg. Going down to 94kg would be nice. But I also do sports (running about 3 times a week and body weight workouts 5 times a week).
I personally believe that exercise is key and nutrition should fit.

And I realized that just tracking what you eat (being honest of course) and thinking a little bit about the food is the most important thing. At least for me...

albamarie61

I am about to turn 60 in less than a month. Fully through menopause. I never "dieted" before but have always been into good nutrition and exercise (my first book on the subject was called "Eat to Win" back from 1984 -- so my habits had a long foundation). Nonetheless, I found myself about 30 pounds overweight and it was steadily climbing. I got a FitBit and joined MFP in August 2021 with a goal of losing 10 pounds. After those first 10, I realized that more needed to come off. I returned to swimming and riding a stationary bike (HIIT). I have taken off 24 pounds in total and have decided I am NOT going to actively try for anymore. I feel good at my current weight and have been eating in maintenance since the start of the new year. Every single person told me it would be impossible and even my doctor wanted to know my "secret." No secrets just the tracking and more movement. Tracking here is something I actually enjoy as I am a data and technology person.

You can do this. Don't let anyone tell you otherwise and believe/invest in yourself. Good luck!

Stefanyyz

I will be 52 in March. Two years ago I was 240 pounds. Doing one hour on the treadmill five days a week along with some strength training and keeping a sharp look out at my sodium levels I worked my way down to 200 pounds . It is only recently that I started eating healthier and it’s been three weeks since I started on this app and I’ve already managed to lose five more pounds. It can be done as I am working my way to hit 180 before the summer. Best of luck to you.

fatty2begone

53 yo female. Started jan 28, 206 and currently 196 weight. Its working counting calories and moving more. No gimmicks. I am aiming for 1 pound week weight loss. Running (slow new runner) and just started doing some strength weights.

Retroguy2000

At around 50 I decided to correct my lazy 40's where I had stopped going to the gym. During the covid times I lost about 50 pounds, thanks to using MFP and working out at home with a bike and dumbbells.

What I've found challenging regarding the exercise is finding a sweet spot where I feel capable of meeting my desired weights workout schedule, while still getting enough volume in each week. In my head I thought I could do for example push/pull/legs/rest where each day was 60-75 minutes weights, but the reality was that I found I was needing more rest days, which cut into total weekly volume. I've recently settled on doing half hour bike plus 40-45 minutes weights, and doing that most days with a custom split, and that's more sustainable for me.

AlexandraFindsHerself1971

Started at 49 at 296, and unable to exercise due to arthritis. I lost 60 pounds, and then my thyroid seriously misbehaved, and my weight loss paused while we got that dealt with. They extracted the thyroid 2/16, and I'm on replacement hormone and I'm already a pound down. I look forward to starting gentle exercise since now that I'm not carrying so much weight, I don't hurt so much. About another 100 pounds to go...

PJFinSJ

I just turned 67. Between the ages of 61-64, I had a personal trainer. I raised my resting metabolic rate from 1771 to 2074, and lost 35 pounds. I maintained my loss for over a year. Then, I moved out of state, the pandemic hit, I stopped working out, and gained 25 pounds. I am starting slowly - doing workouts with Peloton (beginning strength, cycling). For me, consistency is key - tracking and regular workouts. I also didn't think I'd be able to do it being older, but even at my age, I've been able to lose weight and get stronger. You can do it, too!

AnnPT77

At age 59-60, starting in 2015, lost from 180s pounds (84kg) to 120s pounds (57kg) at 5'5" (152cm): Class 1 obese to normal weight. Now 66 and heading into year 6+ of maintaining, 126 (point something) pounds (57kg) this morning.

This is probably my clearest before and after, the before photo is from (I think) 2014, and the after is 2016 after reaching goal. I don't think I look lots different now, except for not cutting my hair during the pandemic, so it's longer and grayer now, and probably I have more wrinkles. I've been up and down a few pounds in maintenance, but never out of the normal BMI range, and consistently in the same jeans I bought at goal in 2016.



I kind of cheated, started being very active in my mid/late 40s after the whole 9 yards of cancer treatment was over. Before that, I'd been quite sedentary for decades. You can see that I look more doughy than muscular in the before pic, but when I lost fat, it turned out that there were some modest li'l ol' lady muscles hiding under the fat layer. (I'm a lackadaisical, intermittent lifter at best, Most of any small amount of muscle I may have is from 20 years of rowing - really, really lots of rowing - boats and machines. Lifting is a more efficient way to add muscle, by far.)

Chemotherapy put me in menopause at age 45, then I took anti-estrogen drugs for 7.5 years (metaphorically creates sort of a hyper-menopause), so all of the above was post menopause.

IMO, age is no barrier, menopause is no barrier. I'm also vegetarian (47+ years now), which some people will tell you limits strength/muscle . . . I don't think so; and severely hypothyroid (but properly medicated) which some people will tell you interferes with weight loss . . . I don't think so. 🤷‍♀️

3greyhorses

Wow! Thanks so much for all of the inspiration everyone. You should all be proud

amfmmama

I will be 50 in 2 weeks. I am still very much in the process of losing, and had the same fear about losing weight after 50. I have been going to a gym and there are a ton of women, older than me,...like 20 years older, that are just amazing! I have changed my goals from looking good in a bathing suit, to being on badass, fit , old lady!

luisanapa

Typically metabolism slows after 50, but if you do mini-workouts all day it will help keep your metabolism up (eg: set of squats after using the bathroom ± 30 secs or arm exercises while waiting for microwave). If you search "Mini-Workouts" on Amazon or Google, you'll find links to articles and some books w/ great ideas. Good luck!

AnnPT77

luisanapa wrote: »

Typically metabolism slows after 50, but if you do mini-workouts all day it will help keep your metabolism up (eg: set of squats after using the bathroom ± 30 secs or arm exercises while waiting for microwave). If you search "Mini-Workouts" on Amazon or Google, you'll find links to articles and some books w/ great ideas. Good luck!

Mini workouts can be great, energizing, useful, easy to fit in, yup.

But recent research suggests that "metabolism" is pretty stable from 20s through 60s.

https://pubmed.ncbi.nlm.nih.gov/34385400/

What changes (in terms of statistically average people) is the amount of movement in our daily life, and - if we don't exercise and eat sensibly - our body composition and fitness (so moving becomes less easy, less fun, so we do less in daily life, do less exercise or less objectively challenging exercise, etc.)

Those are things we can affect via deliberate choices. Mini-workouts can make a contribution, absolutely. The mechanism is more movement, rather than strictly "metabolism".

Thread here in which MFP-ers discuss ways to increase daily life movement, including some of the mini-workout type:

http://community.myfitnesspal.com/en/discussion/10610953/neat-improvement-strategies-to-improve-weight-loss/p1

marycbunnell

I use to believe that doing weights and strength training would bulk me. Nope! If anything I've gained some pretty awesome biceps etc. I will be 57 this year and the last two years I have really invested in myself by having a personal trainer at my local Y; hiking, and staying focused. You have to put in the hard work and as we get older, it takes us longer to bounce back. I balance train on a Bosu Ball as well. Great workouts for all of us to try out.

My weight has stayed the same, but I've distributed the weight into muscle.
I'm also a Nana to two Grandgirls and I want to be a bad *kitten* Nana and be inspirations to them.

Don't let age bother you, get started and keep going.

kjratliff55

At 55 I stepped on the scale and saw 315lbs.
Health wise I felt fine but blood work found signs of "Fatty Liver.
Of course I had "dieted" before and had lost 80lbs on Atkins only to gain it back (and more). But Atkins had worked so I started again and found that Atkins had an App. That is how I started the Atkins app shut down for a upgrade about a year later and stayed down longer than was expected (good for me) that was when I found MyFitnessPal. MFP has functioned consistently for me for years now. I am now 60 and weight almost exactly half of what I did at 55 (160lbs). "Fatty Liver" is no longer a concern, current BMI has my BodyFat at under 16%. Frankly I am in better shape than I have been since my 20's.

gcibsthom

I started here when I was 64. That was 6 years ago. I started out at 296 lbs, and hit my goal weight of 175lb 3 years ago. Been maintaining since then. I have several medical issues that made it a bit more difficult, but it can be done.....

cameronk5153

Well okay here goes!
I am 68, turning 69 in April. After being Diagnosed with a couple of different autoimmune disorders, many many courses of prednisone, I ballooned up to 300+ Lbs. I have decided to Make this the year of me.
My doctor recommended weight loss surgery. After many many hours Spent researching I decided it wasn't for me. But I knew I had to do something. Unfortunately, I've seem to have lost the the ability to lose weight. I would lose let's say 10lbs.... Continue on the exact same plan and start gaining it back...The frustration has been unbelievable. Just got me thinking about bariatric surgery again, and again I decided no way. I was talking to a bariatric surgeon however, who told me that for 2 weeks before surgery you have to go on these 3 shakes per day. So I thought OK if I can commit to doing that and then maybe follow the rest of the program instead of actually having a surgery I can make it work. Again to the research. So I tried to figure out How to trick my metabolism into helping me lose weight And I seem to have hit on a solution. I chose premier protein, as recommended by the bariatric surgeon, and did wonderfully For the 1st 4 days. Lost Maybe 5 lbs.. Then I started to feel weak and ill. I then switched to 1 protein shake in the morning, Had 1 pc of Ezekiel toast, no butter and 2 poached eggs for lunch and another protein shake in the evening. Interestingly enough that seem to jog my metabolism. Did that for a couple of days and gained 2#s.... Okay instead of getting discouraged, I decided to see how this went for few more days And started adding just enough Calories to take me up to about 700 a day. No I know that's not enough for most people, But I seem to be doing all right with this my energy has come back and I vary my eating every day.... Well lo and behold, I'm down £16 in just Under 2 weeks. So I talked to the doctor about this, She agreed That indeed studies are showing that the way to break this metabolic problem that we have From dieting Is to do exactly what I'm doing. So I tried to vary my calories by about 300 per day From two shakes And my toast and poached eggs, to 1 Shake and actual food for the other 2 meals. Yesterday I had 1 shake, My toast and poached eggs And for dinner a beautiful stir fried Shrimp and asparagus with 1⁄2 a cup of rice and 1Tbs. Olive oil . I thought for sure when I got on the scale this morning I was gonna be in trouble, nope lost another #! I'm not recommending to anybody do what I'm doing, I have a way to go to lose the weight I need to lose And my next step is to add exercise which is difficult for me with rheumatoid arthritis, fibromyalgia And a few other things thrown in for good measure! (This is where you chuckle! LOL). Somewhere along the line I started to realize that part of the problem I was having before I started this journey is that I simply was not eating enough protein Not to mention being a total and complete carb junkie!
OK....BOTTOM LINE.... For now this is working. I still have to stay under 800 calories a day But I plan to start adding 50 calories extra Every other day For a week and then adding another 50 until I am up to a thousand calories a day.
I've also noticed that after 4 to 5 days my appetite Decreased so significantly That I sometimes have to force myself to eat.
I'll try to update you and let you know how this is going, But for now I'm feeling better, I certainly I'm very pleased with myself, And for the 1st time in a very very long time, I feel hopeful That I can finally tame this immense Problem.
Blessings to you all!
Karen

sijomial

Had a reality check at age 53 and decided I had to make some decisions on how to approach getting older. Neither of my parents had a long and healthy retirement so I felt I had to really prioritise my health including weight loss and fitness aspects.

Lost the excess weight that I had carried around for 21 years in just 5 months - mixed feelings of pleasure at achieving something that had eluded me for so long but regret I didn't get my head in gear earlier.
Since Christmas 2013 I've maintained weight in my goal range but got far fitter and healthier. I'm the same weight I was in my 20's. Far less pain from a damaged lower back and knees was an unexpected bonus.

Took up cycling in 2014 (1,000 miles that year) for enjoyment and to improve my fitness and amazed at how much progress I made. 6,000+ miles last year and great health/fitness markers including a low resting HR. All that exercise plus keeping myself physically active in daily life means I get to eat far more than when I was a chubster!

I'd always strength trained sporadically but with children being more self-sufficient I could devote more time to myself. As I'm a very goal driven person I loved hitting the same bench press weight (100kg) I first hit at age 18.

On my long distance cycling events (100 - 200km) I meet loads of inspirational older people including octogenarians not letting their age define them.

3greyhorses

Thanks for even more inspiration! Feeling super motivated today. Thanks!

ginamyrmel

I'm 70 years old and began my weight loss journey in July of 2020, beginning at 215 pounds on a 5'3" frame. I've lost approximately 80 pounds. I weigh myself daily (it works for me). Sizewise, I'm now in sizes XS to M, or 6-10, depending on the cut of the item. I used to be a size 2XL. I recall when I reached size 12 and I was so thrilled. I hadn't worn size 12 clothing since high school. I often see people who complain of weight gain with this pandemic we're enduring. I found the additional at-home time gave me more time to focus on myself, logging in MFP and learning about the Keto lifestyle. I watched a lot of YouTube videos to learn about Keto and to see success stories and I shopped at thrift stores so I could have a wardrobe that fit me all along my journey. When clothing became too big, I just re-donated it to thrift stores. My hubby said I only "rented" my clothes. New to me, but used clothing has helped to motivate me to continue with my weight loss efforts. For the first time in a very long time, I feel pretty. A neighbor recently asked me what motivated me to finally lose the weight and I honestly couldn't come up with an earth-shaking moment. So, my response was "I was fat." I've often said that if I could give people who want to lose weight just 10 minutes of what being thin feels like, no one would be overweight. I'll never go back. I will log my food intake every day for the rest of my life. It's simply worth it.

CoastalWanderer

I am 52, I've gone up and down for the last 26 years to a high of 315#. I am down to 245# and still going... I am comfortably wearing a pair of (admittedly relaxed fit) 34/34 Wranglers with a shirt tucked into them down from a topend of 42/34s (that amounts to an 8 inch drop at the waist). I haven't been in that size since I got married (26 years)... and while it was somewhat obscene, I was able to put on and button a pair of relaxed fit 32/34 Wranglers... something I don't think I've been able to do since middle school (40ish years ago). Before someone asks or comments...Yes, I measure my success by Wrangler BlueJean size! NO Judging!

This is a lifestyle thing. MEASURE EVERYTHING and LOG EVERTHING. If possible, use known sizes and volumes, and eat predetermined quantities as often as possible. The Healthy Choice frozen meals have made this easier for me, and they are far cheaper and easier to come by than a meal delivery service. There are plenty of other options in the freezer section and don't be afraid to add seasoning and spice for better flavor. Meal prep is your friend, it can be a fun activity as well. Mostly, I eat lean meats, vegetables, and fruits like apples and bananas. Carbs are limited to ~100g/day. I have had 3 pieces of bread or bread-like things since November and one of those was a 2oz slice of KingCake. Every once in a while I narf on too much of something but keep inside my caloric goals and exercise aggressively for an hour daily if possible. The bottom line is it can be done. Stick with it, keep trying.

danabee3

I am really glad I found this post. I needed this inspiration and encouragment.
Sometimes I feel really ashamed. I am a Registered Dietitian, about to turn 52 years old and am 40 pounds overweight the highest weight I have ever been. The old methods of maintaining and losing weight are not working. I could eat 1200 calories a day for a week and the scale does not budge. I am realizing I need to encorporate some strength building and calorie burning excercise if anything is going to work.
Now that I am an empty nester, I have removed all of the tempting foods out of the nest and I need to find an excercise that I enjoy and look forward to doing.
I am going to refocus on myself, keep on logging and keep reading these inspirational posts

AnnPT77

Maybe this is off-track, but I'm going to risk throwing it out there, not so much about weight loss, but about fit-spiration and fun-spiration, for fitness accomplishments later in life.

The photo below is one of my boats, back at the start of the pandemic. That lineup, from left to right, is:

* F, age 73, inactive until she was in her 60s, cancer survivor;
* F, age 74, smart woman who started strength training at age 39 (when few women did!) and has been generally active since, cancer survivor;
* M, age 29 (new rower, almost-credentialed medical doctor, infectious disease specialist, PhD completed besides DO in process!) - not our ringer, in fact probably the least-strong rower in the bunch;
* me, then age 65, started being active in mid/late 40s after cancer treatment, lost 50+ pounds at 59-60.



You know how the boat gets to the water? We four take it off a rack in a boathouse, carry it down to the water, put it in, row, pick it out of the water again, carry it back up the riverbank and put it away.

Normally, I wouldn't share photos of other people without asking them, but I think they're far enough away to be anonymous, especially with the masks (we'd just left the boathouse, where they were required at the time).

I help with our learn-to-row class every summer. Routinely, age 50+ people - some who've not be very active for quite a while! - take that class, do fine. You, too, can do more things than you think, when you're just starting out. Work up to them sensibly, and you'll surprise yourself.

BigBurlingtonBear

52 years old

Started calorie counting and 18 hour daily fast and lots of time on treadmill.

I have lost 65+ pounds during omicron.

Consitency is my secret I guess, I log everything no matter what, even cheat days, keeps me honest. I like to work based on numbers and adjust accordingly.

Good luck you can do this.

projectchrissie20

These success stories are amazing, and if all of you can do it so can I. I am 61 and have struggled with my weight for a long time, i managed to lose 10kgs, but then with the Pandemic, lockdown and family trauma I managed to gain it all back on, so now I am on the journey again to find myself, revamp my eating and exercise regime and lose the 30kgs I need to lose, seems a lot but going by 5% at a time.

springlering62

Age 56:



Age 59:



I was headed the way of my parents- multiple issues, ultimately bedridden. A thyroid prescription with a biblical side effects pamphlet flipped my switch.

I counted calories, exercised, discovered I loved moving and seldom stop now.

It’s my firm belief that this age is the cusp. You can either chose to do nothing and be and act old. Or, you can choose to be youthful and active.

One of the gyms I work out at is associated with a hospital and has a lot of rehab clients as well as older members like me. I see them watching me and wishing they were like me. I don’t mean to sound like I think I’m “all that”, but I want to show them my photo album, shake them and slap some sense into their heads and tell them it’s not too late. It breaks my heart. Why should the last third or half of our lives suck?

It still shocks me to meet greyheaded men and women who shuffle (a sign of low activity and poor health) and moan and learn many of them are only four or five years older than me.

I’m not giving up on life. I’m in the best shape ever, and the happiest I’ve ever been. My husband has joined me, too. That bit of his gray gut you see in the first photo is gone, he’s counting and exercising, too, and he has more energy than I’ve seen him show in years. I’m so proud of him!

John772016

springlering62 wrote: »

Age ....


It’s my firm belief that this age is the cusp. You can either chose to do nothing and be and act old. Or, you can choose to be youthful and active.

Lots of wisdom in your post, but I really love this....

springlering62

John772016 wrote: »

springlering62 wrote: »

Age ....


It’s my firm belief that this age is the cusp. You can either chose to do nothing and be and act old. Or, you can choose to be youthful and active.

Lots of wisdom in your post, but I really love this....

One of my favorite couples here “on the Square” is a retired airline pilot and his wife, both in their 80’s. I see them walking our city trail all the time, and they volunteer all over the place. He runs the local tree planting and park cleanup group. The day I saw she’d dyed her hair neon pink I nearly hit the sidewalk laughing (she liked mine and kept saying she was gonna do it) and congratulating her on her new look.

My trainer is 73 and could kick my *kitten*. With one hand and one leg tied behind her back. She’s like 5’ tall and got pissed off when she overheard some young guy questioning the legends he’d heard about her. She raised the garage door to the gym (her gym btw) and went outside and started casually flipping the 500 pound tire til he ate his words.

I want to have that zest and that interest in everything at “that age”.

I’ve got wonderful role models, now, after three decades of obesity. The old saying “you are who you hang out with” applies to health and happiness, too. Other people are only too happy to hold you down to their level, and it’s too easy to get comfortable there. Living proof, right here.

ossentia

danabee3 wrote: »

I am really glad I found this post. I needed this inspiration and encouragment.
Sometimes I feel really ashamed. I am a Registered Dietitian, about to turn 52 years old and am 40 pounds overweight the highest weight I have ever been. The old methods of maintaining and losing weight are not working. I could eat 1200 calories a day for a week and the scale does not budge. I am realizing I need to encorporate some strength building and calorie burning excercise if anything is going to work.
Now that I am an empty nester, I have removed all of the tempting foods out of the nest and I need to find an excercise that I enjoy and look forward to doing.
I am going to refocus on myself, keep on logging and keep reading these inspirational posts

I'm 42. The first time I lost a lot of weight at 32, the scale moved every week like clockwork. Over the last few years, I've found that I see very little (if any) movement on the scale for several weeks at a time. Don't know if it's just me or getting older, but you may want to give yourself a month or so before you decide that something isn't working.

Hollis100

springlering62 wrote: »

Age 56:



Age 59:



I was headed the way of my parents- multiple issues, ultimately bedridden. A thyroid prescription with a biblical side effects pamphlet flipped my switch.

I counted calories, exercised, discovered I loved moving and seldom stop now.

It’s my firm belief that this age is the cusp. You can either chose to do nothing and be and act old. Or, you can choose to be youthful and active.

One of the gyms I work out at is associated with a hospital and has a lot of rehab clients as well as older members like me. I see them watching me and wishing they were like me. I don’t mean to sound like I think I’m “all that”, but I want to show them my photo album, shake them and slap some sense into their heads and tell them it’s not too late. It breaks my heart. Why should the last third or half of our lives suck?

It still shocks me to meet greyheaded men and women who shuffle (a sign of low activity and poor health) and moan and learn many of them are only four or five years older than me.

I’m not giving up on life. I’m in the best shape ever, and the happiest I’ve ever been. My husband has joined me, too. That bit of his gray gut you see in the first photo is gone, he’s counting and exercising, too, and he has more energy than I’ve seen him show in years. I’m so proud of him!

Your post is fabulous, with so much wisdom from experience. Wonderful photos. Thanks for sharing your story here.