Over 50 fasting and weight loss

DeeNixon

So what are your best tricks to follow over 50 woman trying to lose weight?

AnnPT77

The big one: Don't focus on trying to lose fast. Instead, concentrate on finding methods that help you lose (relatively) easily.

Find sustainable new habits, i.e., enjoyable eating at reduced calories, fun added activity. The real prize isn't reaching goal weight, it's staying there long term. That relies on finding new habits and practicing them until they can continue almost on autopilot when other parts of life get challenging (which they will).

For older women specifically (speaking as someone who lost around 50 pounds at 59-60, now age 68 still at a healthy weight):

1. For many of us, our daily life activity is lower than it was when we were much younger: Less physical job, less physical hobbies, not as many big DIY projects, not chasing toddlers, etc. It's possible to consciously increase daily life activity. Ideas here:

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

2. It's common to have lost muscle mass as we age. That lowers our calorie needs. Strength exercise can hold the line on further muscle loss while we lose fat, and potentially add muscle once at goal weight and maintenance calories. The impact of muscle mass on calorie needs at rest is very small, but more muscle makes it more fun and easy to move, so we move more and burn more calories that way. Bonus: It strengthens bones, too, so can prevent or delay osteoporosis.

3. Get overall good nutrition, especially adequate protein. For some reason, we older women often rely on veggies and salads when losing weight, and don't get enough protein (or healthy fats). On top of that, it's common for aging people of both sexes to under-consume protein, or to concentrate it in one meal. (When aging, we metabolize protein less efficiently, so benefit by spreading it through the day.)

4. Corollary of my first paragraph: Don't cut calories to the bone. That's not a path of thriving. It's a myth that all women need to eat 1200 calories or fewer in order to lose weight. (Very petite, much older, very inactive women may need calories that low. *May*. Others, much less likely.)

The idea that women can't lose weight over 40 (or in menopause, or whatever) is false. We may need to be patient and wily, but it's possible . . . and the quality of life improvement, in my experience, is more than worth the effort.

I'm cheering for you to succeed!

neanderthin

The only deliberate fasting I do which I implemented 2 years ago is a 3 day fast and I do that every quarter now.

I also not by design allow about 14 hours of not eating which is based on my feeding schedule and not a deliberate choice, which I personally find the science to be only beneficial for longevity and not for immediate benefit, for me personally. I'm not saying it won't be beneficial for some people where it can facilitate some weight loss based on their eating habits, it's just not for me. I believe the more whole and nutrient dense your food choices are the better (easier) a person can control their caloric intake, it's just more satiating with a focus on quality protein which are specifically animal protein and the fats they contain and to reduce as much as you can seed oils, which are extremely inflammatory and replace with fruit oil like olive and avocado.

tomcustombuilder

It's the same "tricks" at any age, taking in fewer calories than you burn. There are no shortcuts, just being diciplined with your diet and being as active as your lifestyle will allow.

jeri30

I suggest watching this or listening to the podcast version from ZOE Nutrition. It's very interesting and they also discuss fasting and how it impacts your working out including during before any kind of menopause, peri-menopause and post-menopause. Women shouldn't exercise while fasting but after eating because our bodies will eat themselves if we do. Women aren't short men as they said during the podcast.

https://youtu.be/DU4V5OpLp3s?si=Vd0ZY5LdUgZFlpSk

FibroHiker

Building sustainable habits long term will help you more than trying to lose weight quickly. There are many people who think, "If I could just lose this weight, I know I could keep it off." The reality for many people is that what they were willing to do to lose the weight is not what they were willing to do longterm to keep it off.

Pick one goal for every few weeks and master it. That goal could be eating less highly processed foods and replacing empty calorie snacks with more filling, nutrient dense snacks. Another goal could be adding any form of exercise a minimum number of times each week or increasing your water intake. This was how I lost 55 lbs. over 18 months and kept it off for many years. When I started not doing those habits anymore was when my weight slowly started creeping back on.

When you develop long term healthy habits you are more likely to have success that lasts. That is better than just losing weight quickly only to have it come back.