Why is my body not the same after losing weight this time?

Andrea222

I just lost 50 pounds to get down to a weight I was at 12 years ago. Yet the clothes I wore them are still too small. Not by a large amount, but I would not wear them in public. Has this ever happened to anyone else? Any idea why this happened?

I’m 61, and I do water aerobics and some weight lifting. Still want to lose another 50 pounds.

AnnPT77

Most commonly, that would happen if we've lost muscle mass in the intervening years. Posture can also have some effect. So can loss of height (via osteopenia/osteoporosis typically).

Aging eventually results in losing muscle mass unless we work fairly hard to maintain or even increase it.

Fast weight loss increases probability of muscle mass loss, as does systematically sub-ideal nutrition (especially but not exclusively sub-ideal protein).

This next is not an observation about you, because I don't know you. But a pattern I've noticed in women in my demographic (I'm F, 68) is a tendency to shoot for fast weight loss, eating mostly salads/veggies and doing lots of cardio (minimal/no strength training). That's often followed by regain eating high fat/carb (still inadequate protein) plus essentially no exercise. Especially when done repeatedly, that's a near-perfect recipe for progressive loss of muscle mass.

In your case, because you've just lost 50 pounds and still have pounds to lose, you may also still have some loose skin or partially depleted fat mass ("squishy fat" areas) taking up space. That will continue slowly shrinking as time and fat loss proceed. Until then, they could help make your measurements somewhat bigger than when previously at the same weight.

If the issue is body composition (loss of muscle mass), that can be minimized going forward if you make progressively challenging strength training a priority alongside your continuing fat loss, lose fat at a sensibly moderate pace, and make it a point to get as good nutrition as possible (especially but not exclusively ample protein).

In our age group, recent research suggests better results if we spread protein through the day, rather than loading most of it into fewer meals. That's because we metabolize protein less efficiently as we age.

It's unrealistic to expect much if any muscle mass gain during weight loss (especially in our demographic), but slow regain of muscle mass in maintenance can happen with the right strength training practices and good nutrition.

Best wishes!

Andrea222

Thanks, AnnPT77. I lost the 50 pounds in about 2 years. LOL So it hasn't been fast. Though I would like to lose a little faster for 2024. Also, I do not do the salad/veggie thing. I'm type 2 diabetic, so I watch my carbs, but still eat them. And I always include protein. But water aerobics is probably mostly cardio, so I probably should do weight lifting a couple days a week.

Ultimately I have lost 160 pounds from my highest, so there is a lot of loose skin. And probably a lot of squishy fat. I never thought about these two things as an issue, but I know skin loses elasticity as we age, so that might be why I still can't button my old winter coat. Thanks for the ideas on what's causing this.

AnnPT77

Strength training of some type would probably be a good idea. It can be lifting, but a good bodyweight program, kettlebell work, or some other things can be sufficient stimulus, as long as a bit challenging (manageably challenging). There's a thread here in which MFP-ers shared strength training programs they found beneficial:

http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

Despite the title, it does include strength options beyond just standard weight training.

I don't enjoy strength training, don't do nearly enough of it for my own best outcomes, but I did make it a point to strength train more consistently while I was losing weight. My main cardio is a slightly more strength-challenging type (on water and machine rowing), but I do usually do some weight training in the water rowing off-season. I don't feel that I lost much muscle mass while losing weight (because my athletic performance was similar before and after, among other evidence).

I couldn't link it this morning on the device I was using then, but here's a detailed recommendation report from an international expert group about protein needs in our age group, including recommendations for various situations:

https://www.jamda.com/article/S1525-8610(13)00326-5/fulltext

You'll see some improvements over time, I'm sure.

tomcustombuilder

Body composition is different. For its weight, fat volume is bigger than muscle and you have less muscle as you age so you’ll be bigger at the same weight.

AnnPT77

tomcustombuilder wrote: »

Body composition is different. For its weight, fat volume is bigger than muscle and you have less muscle as you age so you’ll be bigger at the same weight.

You write as if that were inevitable. In the long run, yes it is . . . but the effect is much more able to be prevented or very substantially slowed among those who take the right steps, as compared with what we see in the general population. It can even be reversed, to some extent. There's research showing people who are age 75+ gaining muscle mass with the right interventions.

At similar weight in my 60s, I'm quite close to the size I was in my 20s at that weight. I can wear the clothes I wore then, but I admit the fit is slightly less sleek (we're talking maybe half an inch of waistband difference). (I recently tried on my wedding outfit, so we're talking literally the same clothes, not just the same size number.) I do have substantially more muscle mass than average for a woman of my weight/age. That's not from being active, nutrition conscious, or weight training regularly my whole lifespan, either - just part of the time. I've only been routinely active for about 20 years. I still don't lift much (which I honestly regard as a suboptimal thing, but it's the choice I'm living, at this point).

I row with a woman who's now 77, has been lifting regularly since her 30s. Bodily, she looks at most 50s - probably younger, as she's small and tight; and she can row in boats with people in their 20s/30s and keep up without observable difficulty.

Sooner or later, people who've lifted for decades will see declines as they age . . . but in comparison to those who've not lifted or been active, they tend to have much more muscle mass at any given age. Late starters can make newbie gains to some extent in middle and later age. There's individual genetic variability in that, of course; and the right program/nutrition are a factor as well.

kshama2001

Andrea222 wrote: »

Thanks, AnnPT77. I lost the 50 pounds in about 2 years. LOL So it hasn't been fast. Though I would like to lose a little faster for 2024. Also, I do not do the salad/veggie thing. I'm type 2 diabetic, so I watch my carbs, but still eat them. And I always include protein. But water aerobics is probably mostly cardio, so I probably should do weight lifting a couple days a week.

Ultimately I have lost 160 pounds from my highest, so there is a lot of loose skin. And probably a lot of squishy fat. I never thought about these two things as an issue, but I know skin loses elasticity as we age, so that might be why I still can't button my old winter coat. Thanks for the ideas on what's causing this.

I'm not new to weight lifting, but in my 50's tried a number of strength training programs supposedly for beginners and they're really not. Maybe they would have been appropriate when I was in my 20's or 30's. /shrug/

Sounds like you belong to a gym. I suggest working with a personal trainer for at least a few sessions to develop a good routine. It's also far easier to learn proper form with a live teacher.

neanderthin

Lower and less bioavailable protein, sarcopenia and exercise that might not be at an intensity that requires building and possible maintenance. Eat a steak and lift heavy, repeat for a while, see what happens, can't get worse and your cloths might fit better in the future, hopefully not too far in the future.

tomcustombuilder

AnnPT77 wrote: »

tomcustombuilder wrote: »

Body composition is different. For its weight, fat volume is bigger than muscle and you have less muscle as you age so you’ll be bigger at the same weight.

You write as if that were inevitable. In the long run, yes it is . . . but the effect is much more able to be prevented or very substantially slowed among those who take the right steps, as compared with what we see in the general population. It can even be reversed, to some extent. There's research showing people who are age 75+ gaining muscle mass with the right interventions.

At similar weight in my 60s, I'm quite close to the size I was in my 20s at that weight. I can wear the clothes I wore then, but I admit the fit is slightly less sleek (we're talking maybe half an inch of waistband difference). (I recently tried on my wedding outfit, so we're talking literally the same clothes, not just the same size number.) I do have substantially more muscle mass than average for a woman of my weight/age. That's not from being active, nutrition conscious, or weight training regularly my whole lifespan, either - just part of the time. I've only been routinely active for about 20 years. I still don't lift much (which I honestly regard as a suboptimal thing, but it's the choice I'm living, at this point).

I row with a woman who's now 77, has been lifting regularly since her 30s. Bodily, she looks at most 50s - probably younger, as she's small and tight; and she can row in boats with people in their 20s/30s and keep up without observable difficulty.

Sooner or later, people who've lifted for decades will see declines as they age . . . but in comparison to those who've not lifted or been active, they tend to have much more muscle mass at any given age. Late starters can make newbie gains to some extent in middle and later age. There's individual genetic variability in that, of course; and the right program/nutrition are a factor as well.

its not inevitable however when someone wants to know why the look different this is generally the reason. There will always be people that train and offset things. At 65 I was sill very buff with low bodyfat and a lot of muscle however I was not your normal 65 year old. 6 days a week of proper training. My profile pic is at 65.

Retroguy2000

tomcustombuilder wrote: »

its not inevitable however when someone wants to know why the look different this is generally the reason. There will always be people that train and offset things. At 65 I was sill very buff with low bodyfat and a lot of muscle however I was not your normal 65 year old. 6 days a week of proper training. My profile pic is at 65.

Impressive, and I agree with the reasoning.

People can get fatter via dieting too. What I mean is, I'm a rarity among the age 50+ people I know because I regularly lift weights. Most don't even do any intentional cardio, never mind lift. Trying to persuade my age 70+ mother and mother-in-law to walk more often, while they are currently perfectly capable of doing so, is impossible. As people age with their sedentary lifestyles they gain mostly fat and very little muscle. Then they diet, but don't diet slowly while increasing protein and lifting, so they lose muscle mass during the diet. Then over time they gain the weight back in fat. Repeat. So over time, their body fat % at the same weight goes up.

tomcustombuilder

Retroguy2000 wrote: »

tomcustombuilder wrote: »

its not inevitable however when someone wants to know why the look different this is generally the reason. There will always be people that train and offset things. At 65 I was sill very buff with low bodyfat and a lot of muscle however I was not your normal 65 year old. 6 days a week of proper training. My profile pic is at 65.

Impressive, and I agree with the reasoning.

People can get fatter via dieting too. What I mean is, I'm a rarity among the age 50+ people I know because I regularly lift weights. Most don't even do any intentional cardio, never mind lift. Trying to persuade my age 70+ mother and mother-in-law to walk more often, while they are currently perfectly capable of doing so, is impossible. As people age with their sedentary lifestyles they gain mostly fat and very little muscle. Then they diet, but don't diet slowly while increasing protein and lifting, so they lose muscle mass during the diet. Then over time they gain the weight back in fat. Repeat. So over time, their body fat % at the same weight goes up.

yes, simple in a nutshell explanation. Not rocket science.

ddsb1111

“the effect is much more able to be prevented or very substantially slowed among those who take the right steps, as compared with what we see in the general population. It can even be reversed, to some extent. There's research showing people who are age 75+ gaining muscle mass with the right interventions”.

I don’t think there’s a day that goes by here that people don’t contribute their weight gain or muscle loss to aging. The problem with this is they think it’s inevitable when it’s not. Thank you for educating so many people that don’t realize they can prevent or change their situation while aging. It doesn’t have to be so bad with a maintenance plan in place.

AnnPT77

ddsb1111 wrote: »

“the effect is much more able to be prevented or very substantially slowed among those who take the right steps, as compared with what we see in the general population. It can even be reversed, to some extent. There's research showing people who are age 75+ gaining muscle mass with the right interventions”.

I don’t think there’s a day that goes by here that people don’t contribute their weight gain or muscle loss to aging. The problem with this is they think it’s inevitable when it’s not. Thank you for educating so many people that don’t realize they can prevent or change their situation while aging. It doesn’t have to be so bad with a maintenance plan in place.

Low expectations of aging people are a toxic force in our culture, IMO. Worse yet when individuals' low expectations of themselves make them give up before they even try. Improvement IME doesn't require the extreme, punitive, time-consuming tactics that some assume.

Someone here used the phrase "a tyranny of low expectations" in another context. I think it applies to the idea of physical improvements among aging people.

SummerSkier

Andrea222 wrote: »

I just lost 50 pounds to get down to a weight I was at 12 years ago. Yet the clothes I wore them are still too small. Not by a large amount, but I would not wear them in public. Has this ever happened to anyone else? Any idea why this happened?

I’m 61, and I do water aerobics and some weight lifting. Still want to lose another 50 pounds.

I agree that our body composition changes as we age which is why your clothes fit differently. Are you the same height? I think at 65 I have lost about 1/2 in over time. Altho for those who gain and lose the same 20-30 to whatever weight over time in a yo yo fashion the muscle/fat ratio is never the same.

Even in maintenance since 2017 I noticed while still in the same weight range that my middle over my belly button was larger than it was. You can't spot reduce but to work on that I had to add more core and weight training AND reduce my weight range a little.

When I was a teenager 120 pounds looked perfect on me. Now at 65 it is about 20 pounds too heavy. sigh. Too much yo yo dieting. If I could go back and tell that teenager to step off the roller coaster I certainly would altho I doubt she would listen to me. 🤷‍♀️

zebasschick

i'm a 5' 4" 66 year old woman. i've weighed 140 pounds twice in the past 9 years. the first time, i had significantly more muscle, and i fit a size 8/9 and had a 29 inch waist. you could see my thigh and calf muscles. this time around, i'm much lower muscle and higher body fat with a 34 inch waist and fit a size 12ish or 14. you can't see my thigh or calf muscles as they're smaller and there's more body fat.

as i work at building back muscle, there are changes - less fat around my waist and over my butt. it's hard for me to see the changes (body dysmorphia) , but my tape measure is beginning to see them. i lost to inches around my waist in the last 3 months, down from 36 inches to 34. btw, i eat a lot of protein to fuel my muscle growth.