40 and older with 10lbs or less to lose

2BLean

StiringWendel ~ No problem on the info. I will keep you posted! I'm hoping for great results, especially with the LEAN phase coming up. Currently in my last week of the PUSH phase and then onto the LEAN phase.

Hope everyone is doing great and Swissmiss, I hope your recovery is going good! :flowerforyou:

Swissmiss

StiringWendel--I have never thought about moving up to a higher calorie count as I reach my goal. That makes sense. This will get your body accustom to where it will be. I have been watching closely what I am eating as I am not active now. It hasn't been hard. Not much of an appetite and no way of getting to the store to buy cravings.:laugh:

singfree

As I become more fit, I find that I need to up the intensity of my workouts to feel like I worked hard enough. Also, I need to be thankful for small gains (in fitness, not weight). I am considering upping my cals a bit to see what happens. I'll keep you posted.

gnastro

Hi Caranne,
I know what you are dealing with and completely understand. I'm 42 and exercising also, it is so frustrating.I need to lose 15 lbs. I have pants for work that are too tight to wear. Eventhough the scale doesn't change are your clothes looser?You have to be very careful about the amount of sodium in your diet. You can retain fluid and it will show up as weight on the scale eventhough it is water weight.My problem is working out 5- 6days for an hour and not cheating at all takes it toll.I stick to chicken , cottage cheese, vegetables, fruit and turkey sometimes.It gets so mundane and if heaven forbid you have a couple of french fries or an occasion ice cream with your kid I gain 2 lbs. AAAAhhhhh.
As I get older my metabolism is slowing down, try weight lifting it helps speed up your metabolism. Don't give up you need to get healthier that is what I keep telling myself.

StiringWendel

singfree, it is interesting you mentioned that about your workouts because I've been experiencing the same feeling over the past couple of weeks with my cardio workouts. I'm still challenging myself with weights, but because I do cardio using my body as my resistance tool (step aerobics, kickboxing, etc), I'm finding it harder and harder to feel really challenged with my cardio. A couple days ago I was doing intervals on my step and trying to figure out why it seemed so easy (which I normally would NEVER say about interval training), and I actually think, in part, the weight loss (since my body is my resistance) has resulted in the workouts seeming easier (because I'm not hauling around the extra 18 pounds right now). I think the other part is that the endurance weight training I'm doing for my lower body right now is really, really effective. So I'm going to be looking for ways of upping my intensity a little bit as well. I hate machines, so I think I might try to find a way of doing my pylometrics or something.

As far as upping my calories, the one thing I've read/heard in a few places is that when trying to lose the last little bit, it really is important to keep the calories up and NEVER below your BMR. But, for me, this isn't so much about losing those last five pounds right now. I'm upping my calories because I really want to create a more sustainable lifestyle for me without all the crap food (or as much of it as I previously enjoyed). And, for me, it is amazing how I'm viewing these extra 100 calories I've been eating these past couple of days. Today I had a sandwich with lean turkey and swiss cheese for lunch--on normal slices of whole wheat bread (as opposed to the low calorie bread that looks like doll bread). I was so excited all morning thinking I was going to be eating a normal size sandwich for lunch!! To me, that's a good thing to recognize. And I feel completely full and satisfied. And I need to remember that as well. I can live off these calories, and I need to know that before I move on into full maintenance mode (where I'll eat back my exercise calories in addition to the 1400-1600 that my body burns a day). But based on my past experience with weight gain, it is critical for me to know that eating 1500 calories a day is perfectly easy, healthy and will give me plenty to keep going for those times when I can't workout.

It might take me a little bit longer to lose these extra five pounds because I'm doing this (and maybe not....I don't know), but I'm okay with that because this is ultimately much better for me right now than losing the five pounds and going back to how I was eating before. In a year or two, I'd be right back where I was in January. And I don't want to go back!!

Hope you are feeling better today, Swissmiss! And hope everybody is enjoying their day.

singfree

I think that we condition ourselves to a certain way of thinking (lo cal, lo cal, lo cal), and when we should eat more, we feel guilty. I know that I am on the right track now, and eating more good quality food is going to help me. Isn't it amazing that we are talking about aerobic being easy? What a great life!

Swissmiss

Thanks for the info, StiringWendel--before I had the surgery I only had seven pounds to go to reach my next goal. I had cut back more on my calories hoping to achieve this. It didn't work. I think I should have upped them instead. I am hoping that with what I have going through and it causing my to somewhat loss my appetite that I haven't gained any. I am planning on weighing myself after my doctor appointment tomorrow if I feel up to it.

singfree

Swissmiss, I hope you are doing well. Your 40+ friends are pulling for you.

singfree

ALF...if you are checking in, how's the weather in PR? Have a great time.

ontheedge50

Good golly!!!! I've never worked so hard to lose 3 lbs. But it's 3 lbs. less to pack around! YAY!!!

Created by MyFitnessPal.com - Calorie Counter

ontheedge50

Hmmmm.....anyone know why my ticker showed up twice? What did I do??????

2BLean

I think that we condition ourselves to a certain way of thinking (lo cal, lo cal, lo cal), and when we should eat more, we feel guilty. I know that I am on the right track now, and eating more good quality food is going to help me. Isn't it amazing that we are talking about aerobic being easy? What a great life!

I am so with you on the conditioning of our minds on the whole “low cal, low cal, low cal” ~ I have kept my diet that way for so long and couldn’t understand why I didn’t see the results I wanted. I know it is still a work in progress getting my mind sorted around the idea of eating more is sometimes better; of course as long as it stays clean!
I still struggle with the thought of “it’s ok to eat your exercise calories” … I have a tendency to feel like I still shouldn’t. I’m trying to trust that it will work! :embarassed:
So if I don’t see the results in following that idea my question is – do I cut back and not eat the exercise calories or eat more?! That’s the confusing part for me. Right now I am either under (maybe 50 – 150) or right at my calories. Always under on my carbs though …… I will be weighing in again in about a week (when I finish up this phase of the workout I am doing). I’m making progress definitely in my “inches” just want to make sure I’m doing it right on the calories of eating.

StiringWendel

Congratulations ontheedge!!! Be proud of your 'double ticker' since it shows your weight loss. :laugh: (In other words, I don't have a clue why it showed up twice).

Swissmiss, I hope you are continuing to improve. I hope you don't think too much about your weight right now and, instead, just focus on getting better. And remember that having surgery and being on medications (if you are on any) can impact your weight (the body can retain fluids after surgery and such). So don't panic if you step on the scale tomorrow and it shows an increase. Chances are it may be, at least in part, temporary. Hopefully that won't happen, though.

And, yeah, it is possible that you dropped your calories a little too low for losing the last bit of weight. I'm not one of these people who is too concerned about starvation mode in many circumstances, but I do believe the body does want some extra weight on it naturally (that only makes sense), so I don't think the body responds well to the combination of fewer calories when there is little weight to lose.

Singfree, I totally agree about how we've been conditioned to think eating more is something to feel guilty about. I really have to wonder how food has gotten so wrapped up in emotions for humans. That's just a strange, but very real, phenomenon that I can't explain. I'm really working hard to see food for what it is--fuel--and nothing else. I don't feel guilty when my car needs fuel and I fill it up. So I'm not so sure why I should feel guilty if I need a little extra fuel and decide to increase my fuel intake, especially if I'm making good food choices. But that guilty mindset is a difficult one to break away from, that's for sure.

I'm working through a bit of a foot injury right now, so I'm going to be lifting weights today and maybe doing a bit stretching. For all my talk yesterday about cardio being easier, it looks like I might be off of cardio for a few days. But I should be able to continue doing my weight lifting (lower body as well) so that shouldn't be too much of a problem.

StiringWendel

So if I don’t see the results in following that idea my question is – do I cut back and not eat the exercise calories or eat more?! That’s the confusing part for me. Right now I am either under (maybe 50 – 150) or right at my calories. Always under on my carbs though …… I will be weighing in again in about a week (when I finish up this phase of the workout I am doing). I’m making progress definitely in my “inches” just want to make sure I’m doing it right on the calories of eating.

If you are seeing improvement in your body measurement, then I say you are doing things right. Because, ultimately, that's what matter more than any number on a scale.

However, regarding your question about calories, including exercise calories, if your current plan isn't working for you, I would highly recommend you learn things about your body like you BMR (Basil Metabolic Rate) and your AMR (you Active Metabolic Rate). I think these would give you an idea as to whether you should be eating all, some or none of your exercise calories.

There are no hard and fast concrete rules that can be applied across the board for everybody regarding these issues since all of our bodies are different. As I've described earlier on this thread, I don't eat my exercise calories because my BMR/AMR numbers are so low that I can't create a calorie deficit big enough to lose weight from cutting calories alone. I HAVE to create a deficit using exercise.
But not everybody does, and you might be one who doesn't.

MFP has a BMR calculator (in the tools section). You can google AMR and find a calculator OR you could calculate your AMR based on the following activity levels (NOT including exercise, but just your daily non-exercise activity level):

BMR x 1.1 for sedentary (ex. secretary)

BMR x 1.2 for mildly active (ex. salesman)

BMR x 1.3 for moderately active (ex. fitness trainer)

BMR x 1.4 for highly active (ex. construction worker)

So, for instance, if your BMR is 1300 and you lead a mildly active lifestyle, your AMR would be 1560 (1300 x 1.2). That's how many calories your body needs to do your normal daily activities. From there, in my opinion, you can more accurately assess the deficit you want to create through diet and the deficit you want to create through exercise. So, for instance, let's say you are eating 1300 calories a day and want to lose one pound a week. Your diet alone is creating a 260 calorie deficit per day (about 1/2 pound a week). So you would want to create the other 240 calorie deficit from exercise, so you could eat back all but 240 of your exercise calories a day.

That's just an example and, as I said above, it kind of gets a bit dicier the closer you get to your goal weight (because you never want to eat below your BMR when you are close to your goal weight). But I think knowing those things about your body will help you in the long run when you get towards maintenance as well because you'll know exactly how much you should be eating to maintain your weight both with and without exercise.

That's probably a clear as mud! But I hope that helps anyhow!!

2BLean

I totally agree about how we've been conditioned to think eating more is something to feel guilty about. I really have to wonder how food has gotten so wrapped up in emotions for humans. That's just a strange, but very real, phenomenon that I can't explain. I'm really working hard to see food for what it is--fuel--and nothing else. I don't feel guilty when my car needs fuel and I fill it up. So I'm not so sure why I should feel guilty if I need a little extra fuel and decide to increase my fuel intake, especially if I'm making good food choices. But that guilty mindset is a difficult one to break away from, that's for sure.

Again ~ absolutely with you guys on this ... :flowerforyou: It's good to know we are in this together and working through it!
Hope your foot gets better ......

singfree

Now that we solved that problem, let's find a remedy for those pesky wrinkles.

You know, now that I can see some light at the end of the fitness tunnel, I'm not going to constantly worry about exact daily calories. Sure, i'm going to track them on MFP, but if I am +/- a few, I'm not going to sweat it. I think the hope of Spring and the time change has changed my mood for the better. Also, we will get to see our 16 month old Grandson on Saturday. That really lifts my spirits. We are truly blessed. Have a great day, all!

Swissmiss

2BLean--Before I knew that we were to eat our exercise calories, I was not eating them. I think that is why I hit a plateau.
StiringWendle--Thinking about filling our car tanks. Why is it that when we do this our VW Bug doesn't grow into a Royals?

Swissmiss

Since you brought up the subject of wrinkles. Have you notice more as you lose the weight?

singfree

Actually, no. I am trying to lose the last few lbs of fat while retaining and possibly putting on some muscle weight. My body is getting a nice makeover, even though the scale probably has not moved much. I am an anti- scale watcher. Refuse to look at it. I look in the mirror and watch my clothes get looser. Come to think of it, I don't wear my glasses while looking in the mirror...then I don't see the wrinkles and greying hair.

Swissmiss

Ok, then. I have to put in my contacts before any makeup. But, seriously, I have noticed that my face is aging with every pound I lose. The wrinkles are taking over for the fat. Oh well, they are more healthy.

duffyzmom

Enjoyed reading the last few posts. I actually say a segment on the Today show with twins and weight. Every twin that weighed more was estimated to be younger. Although I was convinced a lot of the thinner ones were smokers and that is why their faces had aged so much.

Keep drinking your water and the hydration will help some with the wrinkles. I've stopped wearing much foundation because I couldn't find one that didn't sit in the wrinkles. Ah the joys of aging. My arthritis in my neck is acting up again so I'm grumpy but doing a good job of not eating junk to make me feel better. I splurged on a new tea infuser and some expensive tea instead.

Swissmiss

I also have been drinking more tea. I have to keep liquids in me and to be honest I just get tired of water. Green tea is said to be great for the metabolism but you may have more trips to the bathroom when drinking it. Oh, hey. More exercise--running to the bathroom.:laugh:

singfree

Yeah, sometimes I get a bit tired of plain water, especially while sitting at my desk all day. Green tea is a nice change. I try to have at least 2 cups per day. BTW, a few wrinkles doesn't detract from a person's beauty. Enjoy being you!

jmw7

I've started drinking white tea. The box says it is good for all sorts of health reasons. Anyone know the differences between white and green?

By the way, there is nothing quite so beautiful as a 40+ year old woman who takes care of her health, yet doesn't feel the need to cover her age with too much make-up. Her self-confidence shines through any signs of age and shows everyone around the little girl inside.

singfree

Don't forget that today is reporting day. I've been sticking to my clean eating pretty well this week. I can really see the effects of fat loss and muscle gain in the mirror (wife's not complaining either!). I'm starting to drag a bit at the end of the week, will take it easy on the weekend...maybe some walking outdoors. Have a great weekend!

Swissmiss

Ok, new here. What does everyone report? And is it every Friday?
singfree--your reply has made my day.
I have read recently that those of us trying to lose weight seem to be having some trouble on the weekends. I can see that. We have a refrigerator in the office at work. So, on Mondays I take a week's worth of lunches and snacks. I don't touch anything else. When I am at home and having to feed my family is when I usually slip up.

duffyzmom

Happy Friday!

Weight was up half a pound this morning but I snacked late last night on whole wheat pita chips and hummus and it is most likely from all the sodium. I was so thirsty this morning. I blame the final season of ER.

I'm going to try some yoga for my neck pain and then attempt a easy run. I pulled out my old 6 week body makeover folder and am going to focus more on exercising in the fat burning zone. As a runner it is easy for me to stay at a higher cardio level and I know that doesn't necessarily help with burning these last few stubborn pounds. Now that I have my HRM it will be interesting to see what pace keeps me in the fat burning zone.

Still doing the hundred push-ups challenge. Husband is really impressed with the toning on my arms and back. I noticed though that my right arm is looking better than my left. Strange???huh??? I think it is because my left wrist is the one that hurts so I may be compensating by leaning more on the right.

As far as Tea goes - the girl at the tea shop said white tea actually has more antioxidents than the green tea. I bought a nice jasmine green and a white chai.

I've eaten really clean this week. We have plans to celebrate a neighbors birthday on Saturday so that will be my cheat day this week. Goal is to limit alcohol. This woman is a big refiller. You know what I mean your wine glass is half full and she comes along and tops it off. Planning to take my own diet tonic and grey goose. That way I can sneak tonic only and limit the calories.

Everyone have a great weekend. Spring is creeping into Michigan and I intend to take advantage of some warmer weather. I hope you all can too.

singfree

Swissmiss- Happy Friday. When Alf started this thread several weeks ago, she sugested that we choose one day per week to report on our progress. We all have different weight/ fitness goals, so there is no judgement here. No pressure, just talking among friends. If you are so inclined, just let us know how you are doing with your eating, exercise etc... during the week. We are pleased and encouraged by the posts. As for me, you'll notice that I don't report my weight. Fitness is my goal, and the weight will take care of itself. Actually , I have not weighed mysef in many months. I can hear the collective gasps from everyone, this is blasphemy! So, I report about my eating, how my clothes are fitting, how pleased (or not) I am when I look in the mirror.

BTW, are you actually Swiss? I am of German Swiss descent. My family came here in 1751.

InTheMoney

Down 1 from last week. if we are reporting. But the difference in size is amazing.
Don't have a belt that fits right now, too big.
Muscle mass is replacing fat mass apparently.
Have a great Friday.

StiringWendel

Good morning everybody! I'm down half a pound this week (4.4 pounds away from my goal of 120), and that makes me happy given that I've been increasing my calories this week as well. I'm really happy with what I'm seeing in the mirror right now and how my clothes are fitting. I went shopping for clothes for the first time since losing the weight yesterday. I love being able to shop for smaller sizes!

Singfree, you won't hear me gasp about not using the scale. Until nine months ago, I hadn't weighed myself in four years. The only reason I started using the scale again was because we had moved, and I was reassembling a set of dumbbells and couldn't remember how much the bars themselves weighed!! I don't want to be a slave to the scale, but I have found it helpful this time around in losing weight. I might weigh myself about once a month after I reach my goal just to make sure I'm not letting an extra 5-10 pounds creep on again. But I also know if I control my eating, that won't happen. So....we'll see.

duffy, I'm curious what kind of results you get from changing the intensity of your running. Keep us posted on that because there is so much conflicting information out there about what type of cardio works best and when. I'm impressed you are still doing the pushup challenge with your neck bothering you. I've been having problems with my neck on and off for about six months, and when it is really bothering me, it is all I can do to lift a glass of water!

Congratulation on the weight loss, InTheMoney! I'm so glad you are seeing suh good results from your fitness regime!

I'm attending a St. Patrick's Day party tomorrow, but plan on eating before (I think there will just be finger food there, which I will hopefully avoid) and not drinking. I'm going to try to keep my eating clean for as long as I can. My husband's birthday is in a month, and I've already promised him a dinner out and whatever dessert he wants that night--and I will share! But my hope is that I'll stay clean until then. Of course, I'm going to this conference in Colorado in a couple of weeks, and I'll be spending the weekend before the conference with my sisters in Denver. I've already told them I'm trying not to drink and eat clean (and they are very supportive), but sometimes when we get together, there is nothing better than sharing a bottle of wine with lots of laughter. I may have to spoil myself with a glass of wine (or two) just one night!

Still nursing a sore foot from too much impact, so I'm going to focus on doing lower body strength training today and maybe some yoga. And I think I'll try a cup of organic green tea with my lunch today!