Weight loss over 40

SholaChen

Really struggling with weight loss now I'm in my 40s. I put on over 3 stones during covid and I can't get rid of it. Any tips

kinetixtrainer2

Figure out your estimate for maintenance calories. Based on age, sex, weight and current number of days you’re doing 30 mins of cardio or more.

Track your food At maintenance for 2 to 3 weeks.

Weigh every morning. Track the trend. Weight may vary from day to day. But over the week you should be able to see which way your body weight is trending.

If you’re not currently doing cardio add in 3 days per week of 30 min cardio. ie… walking at 3.0 mph on a treadmill.

Continue to track your weight and log your food religiously. You will have to weigh your food if you want to be accurate.

If you’re not starting to see a downward trend in your body weight cut out 250-500 calories per day, keeping all other variables the same.

This is a basic beginners guide to losing body fat.

Other rules I personally go by are.
1. I will not drop my over all calorie intake below 10x my desired body weight. ie… if the least I want to weigh is 190lbs then I will not lower my calories below 1900 per day.
2. I do not eat the calories from exercise that mfp will add back in to my remaining food calories if you log your exercise.
3. I eat on average 1 gram of protein per lbs of body weight.
4. I still lift heavy while leaning out.
5. I drink 6 to 9 17 fluid ozs water bottles per day.
6. Weight train at least 4 days per week.
7. Once my calories hit my minimum (1900) I add more cardio if needed.
8. after the first month of being into my cut I add a free meal once per week. I eat whatever I want as long as I can eat it in one sitting.
9. I stay committed when I hit the sticking points. I’ll hit a plateau sometimes for a week or more without seeing any progress on the scales. I’m 47 btw
10. I add lots of broccoli and leafy veggies as the calories get lower. Helps you feel full.
11. I also use water flavors in my water bottles to help stave off cravings.
12. Meal prepping is a must because there’s too many unknowns when eating food you don’t prepare. So as the wiggle room in your diet shrinks you will have to meal prep.
13. I aim for 10,000 to 15,000 steps at a minimum per day when cutting. You will naturally want to be more sedentary when you stop eating as much. If you track your steps and set a goal it will help you stay active when your body instinctively wants to preserve calories.

Sorry for any typos.

Good luck

cowsfan12

kinetixtrainer2 wrote: »

Figure out your estimate for maintenance calories. Based on age, sex, weight and current number of days you’re doing 30 mins of cardio or more.

Track your food At maintenance for 2 to 3 weeks.

Weigh every morning. Track the trend. Weight may vary from day to day. But over the week you should be able to see which way your body weight is trending.

If you’re not currently doing cardio add in 3 days per week of 30 min cardio. ie… walking at 3.0 mph on a treadmill.

Continue to track your weight and log your food religiously. You will have to weigh your food if you want to be accurate.

If you’re not starting to see a downward trend in your body weight cut out 250-500 calories per day, keeping all other variables the same.

This is a basic beginners guide to losing body fat.

Other rules I personally go by are.
1. I will not drop my over all calorie intake below 10x my desired body weight. ie… if the least I want to weigh is 190lbs then I will not lower my calories below 1900 per day.
2. I do not eat the calories from exercise that mfp will add back in to my remaining food calories if you log your exercise.
3. I eat on average 1 gram of protein per lbs of body weight.
4. I still lift heavy while leaning out.
5. I drink 6 to 9 17 fluid ozs water bottles per day.
6. Weight train at least 4 days per week.
7. Once my calories hit my minimum (1900) I add more cardio if needed.
8. after the first month of being into my cut I add a free meal once per week. I eat whatever I want as long as I can eat it in one sitting.
9. I stay committed when I hit the sticking points. I’ll hit a plateau sometimes for a week or more without seeing any progress on the scales. I’m 47 btw
10. I add lots of broccoli and leafy veggies as the calories get lower. Helps you feel full.
11. I also use water flavors in my water bottles to help stave off cravings.
12. Meal prepping is a must because there’s too many unknowns when eating food you don’t prepare. So as the wiggle room in your diet shrinks you will have to meal prep.
13. I aim for 10,000 to 15,000 steps at a minimum per day when cutting. You will naturally want to be more sedentary when you stop eating as much. If you track your steps and set a goal it will help you stay active when your body instinctively wants to preserve calories.

Sorry for any typos.

Good luck

What he said - I use an app called happy scale to track my weight daily you can easily see your weekly average on it