Weight loss at 45.

25sherry

I'm 45 years old and have been trying to lose 25 pounds but the scales seem to be going the other way. I seem to be be hungry all the time or just craving something all the time. My sedentary job is not helping the situation either. What happened to my will power???

blessmy5

For me, counting calories was just part of the equation. I had to eat the right foods, i.e. high protein!!! I shoot for a balance of 45% carbs, 25% fat and 30% protein. And, exercise!!! After 40 our bodies are not very forgiving and need to move. I exercise an hour a day, six days a week, but can cut down to 4 and adjust my diet. Seems to work for me ~ hope this helps!

bcunning

I found it helped me to do the eat smaller meals more often method. This helps keep your metabolism up, and hunger cravings down. Currently I eat a small (400-500 calorie) meal every three hours.

seekingstrengthX2

For me, counting calories was just part of the equation. I had to eat the right foods, i.e. high protein!!! I shoot for a balance of 45% carbs, 25% fat and 30% protein. And, exercise!!! After 40 our bodies are not very forgiving and need to move. I exercise an hour a day, six days a week, but can cut down to 4 and adjust my diet. Seems to work for me ~ hope this helps!

Perfect advice. I am 42 and would have typed the same thing. It takes more concrete effort when you are older.

musetta460

I am actually measuring my foods with a scale which is helping. My previous estimates were really off! I also wear a heart rate monitor to make sure that I reach my target heart rate (otherwise, on the elliptical, for example, I might cruise along while watching TV - -not good!). I am trying to make veggies the star of my plate and reduce the size of protein portion (this week, I have been using 3 oz portions of meat/fish instead of about twice that). I am planning healthy snacks between meals.
I am trying to eat more slowly and savor my food. I have also really stepped up exercise.

Having said that, I also have seen a big difference now that I am over 40 in my metabolism. I used to shed pounds much more easily and seems I can't get away with late night snacking like I used to . . . I also have a lot of trouble with restaurants -- the scale comes flying back up so quickly if I'm not careful.

Having said all this, I just started this particular program . . .

Hope this helps!

tripitena

No doubt it was easier when we were younger!
I count calories/fat grams religiously but exercise is really where it's at for me. Adding weights to cardio really helps.
I wasn't getting enough protein and now that I'm upping that I do feel better and have a lot more energy for more productive workouts.
Dont be discouraged, most of us are in that boat right along side you. Keep on keepin' on and you'll find what works for you.

texastumbleweed1

BUMP

Usbornegal

Water. Try the water. Your body is sending you signals that you interpret as hunger, but maybe it is searching for more water. When I keep my water on hand with a day at the desk it REALLY cuts down on urges to snack. You could also take bonus snacks to work for the munchies like celery, carrots, raw sugar snap peas, etc., that are low on cals, lots of crunch and taste.

I'm 55 and my ticker shows how much weight I have lost since October '11. You can do it, it just takes a lot more focus, more consistent diet and lots more exercise.

Elleinnz

I am over 50 - and refuse to use my age as an excuse (that is just me).

Are you eating enough - and the right foods - for me that means extra protein, lots of vegetables and salads and some healthy fats (nuts, avocado, olives etc) - protein or nuts is the only thing that satiates me when I really get the munchies or are truly hungry...

And exercise / activity - it keeps me healthy - and as a bonus means I can eat a bit more as well.....

rower75

My thoughts exactly. I'm 49 and have been trying to lose 10 - 15 pounds. Started watching my calories and exercising and getting nowhere. Just this week, I decided to boost my protein intake and cut out refined sugars totally and have dropped a couple of pounds. At our age, every little thing we put in our mouths counts....gotta hate getting older...

rower75

Oh, and I have a low or inactive thyroid that doesn't help. And am taking tamoxifen for breast cancer and it has a side effect of weight gain.

bordakov

I think if meal planning is done right there would be no cravings. So you would only need willpower to measure your food intake, track your exersize and plan your meals as accurate as possible. You have already got good advice about protein, carbs, fat. Here is another good advice http://www.myfitnesspal.com/topics/show/518976-i-hit-51-lbs-pictures.
Now I would like to draw your attention to SUGAR. MFP calculates your sugar need. DO NOT GO ABOVE THAT NUMBER. I discovered it is a key for me not to have cravings. And sugar is not only sweets. A lot of foods have plenty of sugar even if they do not taste sweet (milk, plain yougurt, tart apples, etc.) MFP have the numbers, use it for planning.

danmoffett

I've lost 155 pounds at age 57.
I've found weight loss to be easy once you know what to eat and what to avoid. I live a high fat low carb lifestyle.
I get to eat all the good stuff like real butter, high fat heavy cream. Great meats like beef and chicken with all the fat and skin left on.
I eat all I want. I have NEVER counted a calorie. I don't work out at the gym. I found that you don't have to exercise t lose weight.
I exercise now that I have lost the weight because I so much energy to work off.

It's been an interesting 24 months. I never dreamed I would lose so much or feel so good.

If I can do it, you can do it. Read my online blog for my story.

Dan

danmoffett

I think if meal planning is done right there would be no cravings. So you would only need willpower to measure your food intake, track your exersize and plan your meals as accurate as possible. You have already got good advice about protein, carbs, fat. Here is another good advice http://www.myfitnesspal.com/topics/show/518976-i-hit-51-lbs-pictures.
Now I would like to draw your attention to SUGAR. MFP calculates your sugar need. DO NOT GO ABOVE THAT NUMBER. I discovered it is a key for me not to have cravings. And sugar is not only sweets. A lot of foods have plenty of sugar even if they do not taste sweet (milk, plain yougurt, tart apples, etc.) MFP have the numbers, use it for planning.

Two slices of whole wheat bread will spike your blood sugar more than a snickers bar. Want to stop the cravings? Want to be able to miss meals and not be hungry? Read a book called "Wheat Belly" by Dr. William Davis, it will change your life.
Don't weigh food, don't track your meals, just eat the right stuff and all you want, avoid the bad. You'll lose weight.

Riley4ever

I think if meal planning is done right there would be no cravings. So you would only need willpower to measure your food intake, track your exersize and plan your meals as accurate as possible. You have already got good advice about protein, carbs, fat. Here is another good advice http://www.myfitnesspal.com/topics/show/518976-i-hit-51-lbs-pictures.
Now I would like to draw your attention to SUGAR. MFP calculates your sugar need. DO NOT GO ABOVE THAT NUMBER. I discovered it is a key for me not to have cravings. And sugar is not only sweets. A lot of foods have plenty of sugar even if they do not taste sweet (milk, plain yougurt, tart apples, etc.) MFP have the numbers, use it for planning.

Two slices of whole wheat bread will spike your blood sugar more than a snickers bar. Want to stop the cravings? Want to be able to miss meals and not be hungry? Read a book called "Wheat Belly" by Dr. William Davis, it will change your life.
Don't weigh food, don't track your meals, just eat the right stuff and all you want, avoid the bad. You'll lose weight.

^^^^^ This! I was doing quite well but then have been finding it really difficult to stick to my daily calories recently so I started tracking my sugar intake - wow! an eye-opener. It is scary just how many everyday foods (even savoury ones) are loaded with sugar! I don't believe your metabolism slows just because you (as in one) are in your forties - I do think the menopause probably makes a difference but thankfully not there yet.
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ladybugss

bump

Graciecny

I found it helped me to do the eat smaller meals more often method. This helps keep your metabolism up, and hunger cravings down. Currently I eat a small (400-500 calorie) meal every three hours.

That would be perfect unless you are female, short and in your mid-40's. In that case, two and a half meals in (ie:less than 9 hours) and you'd be out of food/calories! LOL!

Seriously, though, I'm reading the responses because I have the same concerns. I'm 44 and although I have been able to lose a small amount of weight thus far, I'm concerned about trying to learn to live within my calories long-term. OP, thank you for asking this question.

25sherry

Thanks for the advice! I have never tracked my sugar so I guess I will start there. I know I have a weakness for sweets and breads. My main focus has always been fat and calories. Thanks again, this gives me a new avenue to pursue.

MissJay75

I think if meal planning is done right there would be no cravings.

I didn't even need to look at the picture to know that was written by a man.

Sorry, but I have to respectfully disagree.

DAM_Fine

I am over 50 - and refuse to use my age as an excuse (that is just me).

Are you eating enough - and the right foods - for me that means extra protein, lots of vegetables and salads and some healthy fats (nuts, avocado, olives etc) - protein or nuts is the only thing that satiates me when I really get the munchies or are truly hungry...

And exercise / activity - it keeps me healthy - and as a bonus means I can eat a bit more as well.....

What she said! Age should never be used as an excuse - it's what my sisters do and I never will. They're both about my height, but one weighs over 150 and the other is over 170 - and has hip and knee problems now. They tell me I'm crazy to want to weight what I do and work so hard for it - that after 50 you should carry a little extra weight in case you get sick, so you have reserves to fall back on. I tell them I don't plan to live my life planning to be sick.

Okay - rant over.. You can do it if you really want to. Watch your intake, exercise regularly, drink lots of water, sleep enough and it will work.

BTW - I'm 57 and my sisters are 58 and 56, respectively.

bambee2013

I am having a hard time too. I am 47. I know it is hard work and working out more. Deirdre you are right. I need to stop making excuses for my age and just start doing it. I started today with a 3.5 mile walk and some sit ups and leg lifts today. I know will get instant results and feel better tomorrow.

DAM_Fine

I am having a hard time too. I am 47. I know it is hard work and working out more. Deirdre you are right. I need to stop making excuses for my age and just start doing it. I started today with a 3.5 mile walk and some sit ups and leg lifts today. I know will get instant results and feel better tomorrow.

Congratulations on a great start! But, lol - instant results may be asking a bit much - it took me months to lose the 40 pounds extra I was carrying. And you may be a bit stiff tomorrow - but don't let that stop you. Stay consistent and the results will show.

bambee2013

YOU INSPIRE ME DEIDRE. IT JUST TAKES WORK. I AM 47 YEARS OLD AND KEEP MAKING EXCUSES. I JOINED A GYM AND GOING TO WORK OUT 4 TIMES A WEEK. EVERY TIME I GO I AM GOING TO DO CARDIO AT LEAST 30 MINUTES AND WEIGHTS EVERY OTHER DAY. I AM GONNA THROW A YOGA AND ZUMBA CLASS IN THERE SOMEHOW. I JOINED A WOMANS GYM AND I LOVE IT. I AM JUST CREATING A SCHEDULE. GONNA REWARD M SELF AT THE END OF THE WEEK
WITH A JACUZZI. THEY SAID MY BODY FAT WA 39%. NO SURE IF THAT IS CORRECT, BUT IT IS SURE GOING TO MAKE ME
WORK OUT MORE. I HAVE SOME HEALTH ISSUES, AND I AM SURE THIS LIFE STYLE CHANGE WILL CHANGE THAT FOR
THE BETTER.

angelovearth

I found it helped me to do the eat smaller meals more often method. This helps keep your metabolism up, and hunger cravings down. Currently I eat a small (400-500 calorie) meal every three hours.

That would be perfect unless you are female, short and in your mid-40's. In that case, two and a half meals in (ie:less than 9 hours) and you'd be out of food/calories! LOL!

Seriously, though, I'm reading the responses because I have the same concerns. I'm 44 and although I have been able to lose a small amount of weight thus far, I'm concerned about trying to learn to live within my calories long-term. OP, thank you for asking this question.

lol I was thinking the same thing exacly! I'm 42, female and short (5'2"). I think this is actually good advice but I keep my meals to about 200-300 calories. It's been working great for me. You do need to exercise at least 5-6 times a week to lose weight. Tracking each and every calorie is important. I also do weigh my food to get it right. Those little calories here and there can really add up.

almc170

I'm 42 and have lost 17 pounds since December. It's been a little slow going, but actually much easier now that I'm no longer taking birth control pills. I found that the best approach has been moderation, both in terms of calorie deficit and exercise. I lost weight at around 1600-1800 cals day (I'm 5'9). I lift weights 3x week, do cardio 2x week, and yoga 1x week. I try not to overdo the exercise, because I've noticed my recovery isn't quite what it used to be. Not severely restricting calories or overtraining helps keep the metabolism going, along with the weight training. I also track my food very carefully and have my macros set at 40% carbs/30% protein/30% fat.

SophinMaine

My only gripe about my age (47) is that my body is getting worn! So I physically can't exercise as much as I would like to (and definitely have the drive and energy for)!
Last year I was plagued by plantar fasciiatis, so no walking/running/dancing for me, fortunately riding (horse and bike) was ok.
I have a chronically bad knee that can't take too much, and a weak lower back. Cracked eardrums, so swimming isn't ideal. And the list goes on...
These are not excuses, they're facts of life, lol!

That said, I have to agree with everyone who said watch the carbs and sugar, exercise regularly, make water your basic drink, and you should see results.

My weaknesses are fresh baked bread and 70% Green & Black chocolate...so I try to exercise the calories off rather than going without those 2 things!

77tes

I've got ten years on you and have been losing steadily. But, I had a lot more to lose. If you want to check out my diary, it is open (although I am now set to only a half pound per week as I'm getting close to my goal). I think the hunger might be from not getting enough protein.

Good luck. You will figure it out.

CampKelly

In the same boat...exactly :ohwell:

I'll continue to work out, but can someone give me suggestions of healthy protein to add to my day?

almc170

In the same boat...exactly :ohwell:

I'll continue to work out, but can someone give me suggestions of healthy protein to add to my day?

Fish, Greek yogurt, cottage cheese, nuts, seeds, lean meat, whey powder

Peta22

Great thread... I definitely want to keep follwing.

Im almost in my 40's and I'v been struggling to lose as well. But the bigger issue for me has been that I feel as if I actually have limited amount of energy - and working out every day was draining that precious energy to ziltch! Aren't you supposed to get MORE energy the fitter you get! I've had to stop for the moment though due to the flu... Just hope I can start again!

Anyhoo, I've had blood tests done to see if there if any clues there but its just so frustrating when your doing everything right and its not working how its supposed to!! But, others are doing it so I will too!!! :happy:

trmecham

I'm 44 and have no plans of going gently into the good night. Get moving with exercise. You'll never be younger than right now. Eat protein and foods lower on the glycemic scale, these foods will help to minimize the feeling of being hungry between meals. Emphasize whole foods. Nutritiondata.com is a great site for information on the food you eat. But mostly, get moving, as Mr. Young said, rust never sleeps.