LF women over 40 who have lost 50+ pounds

jb_2011

I just turned 59 and have been on MFP for almost 3 years. First year I lost 50, second year I lost 17, and have been holding fairly steady for the last year. Currently on a mission to get super serious and reach my 75 lb goal.

I don't eat under 1200, ever. I can't, I'd starve! I'm not an athlete, never will be, but over time I've increased walking speed, and as the weight came off I was able to start doing a little jogging. I burn most of my calories gardening, walking dogs, and doing aerobics on rainy days.

On an average, I lost the weight by eating right around 1450 calories, making sure to exercise every day, and focusing on cutting wayyyy down on bread, pasta, rice, chips, and sugar. I paid lots of attention (and still do) to getting enough potassium, and being sure to get enough Omega-3s daily. Both things help keep me feeling good, and staying positive.

The magic "losing" number for me now seems to be 1350. Some days that's enough to fill me, others, it isn't. I allow myself a couple days off on weekends, but I still try to pay attention and not be a total pig.

Thanks for the posts, it's good reading!

Barbonica

Age 51
SW 224 (April 2011)
CW 173 (Oct 2013)
GW 150

Lost ~40 pounds in first year, then held fairly steady for 9-10 months, then started losing again this year. I I typically eat around 1800 calories a day (gross), which nets to about 1500 after exercise. I lift weights 2x per week, run 2x-4x per week, yin yoga 1x per week, and walk 4x-6x- per week. On average, probably about 90 minutes of some activity per day (day off is just walking for an hour). I don't stress too much about "special occasion" eating, or vacation eating. I don't go nuts (usually), but I I will exceed maintenance, so the loss isn't as fast as it could be. For example, I was on vacation last week, and was averaging >2300 calories a day, with almost no exercise to offset.

supplemama

I'm 41. I'll be 42 in January.

Highest weight January 1st 2012: 238 pounds

Starting weight MFP June 12th 2012: 214 pounds

Current weight as of September 28th 2013: 148.2 pounds

Goal Weight: 130 pounds

I eat on average 1800 calories a day. I currently exercise every day, though starting November I will take a rest day one day a week (I'll still walk one mile on that day) I drink 136 oz. of water each day.

FishingFan123

Bump for inspiration

ndrumwright

I agree. I have tried several beach body workouts and when my husband and I do them consistently, THEY WORK!!! I'll use you as motivation..

jhutchison349

Bump for reference.

cindiva65

Im restarting....again. Good thread as I just turned 49 and know its not going to get any easier. But seeing it is doable gives me motivation. Im needing to lose about 60 lbs or so.

DonnaAnn64

I am restarting also.. I turned 50 in April, I had lost 30lbs , but due to being overindulgent, I am starting to gain it back. I have to get back on track!! This thread is great motivation.!

lalalalalaurie

I just turned 40. I have been on an up and down dieting journey for the past 10 years. I am finally at my highest weight and I have to lose 70 lbs, to say I am discouraged and intimidated is an understatement. I fear both my large number needing to be lost, but also, loose skin. This thread is extremely helpful to know that even some older than myself have been able to do this.

This time my plan is as follows:
Eat the maintenance calories for my ideal weight (around 1500 a day)
Eat protein at every meal with a large plate of veggies
Weigh daily
Weight training 2-3 times a week
Aerobic activity 4 times a week
Walking daily
Trying to get better sleep
Cut out sweeteners of all kinds

It is starting I find most intimidating.

electriclady67

i started at 327 lbs Sept 2012. I am at 283 9/16/2014. I do gym workout 2 times a week and aerobic 1 hr work out at least 1 time a week.
My goal is to lose 10 a month. having surgery on my Achilles tendon in Dec. my goal is to get to 160 by 2016 do to the recovery from my surgery will limit my work outs. once i am able to walk again weight loss will be my only goal till it happens

NextPage

Hi - I'm 51 and have found turning 50 and menopause much more challenging than the period between 40 and menopause. The loss of metabolism, thickening of the waist etc. has been something that I decided to reverse as much as possible. I'm hallway through my journey with a loss of 25 lbs and another 25 to go.

I have tried to be as consistent as possible with logging both my workouts and food. The weeks I haven't lost are due to me not working my program rather than my program not working. I do track my macros and try to eat healthy but without any "I must reach ketosis" or "low-anything" obsession. I'm not saying these don't work for some people but I know myself and anything that involves avoiding types of food, complex planning, etc will not work for me. My plan is too eat as much nutritional dense food as possible so that I have a good amount of energy/health for my relative low calorie days. I have never been one to load up on bread, pastries etc. but you can definitely get fat eating mostly healthy foods! I also know that I will not be able to maintain weight loss if I have a "special" way of eating when I am trying to loss weight. After the next 25 lbs are gone I will eat more but not "different". I don't go lower than 1200 and usual have about 1500-1600, depending on level of activity.

My weeks would typically include two to three spinning classes and 2 to 3 strength training sessions. Lifting heavier (squats, glute thrusts, lunges, overhead presses, bicip curls etc.) has been the best thing I ever did. I'm not sure about you but I found dealing with loss of muscle just as hard as gaining extra weight. If you have ever looked behind you and thought "what the heck is my tush doing on the back of thigh" or thought "OMG I can't wear sleeveless tops with these batwings" you will know exactly what I'm talking about :noway:

MrsMizart

Want to read this one in full later!

Mischievous_Rascal

This and the links referenced in it made all the difference for me:

http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

Start a progressive lifting program to maintain your lean muscle mass. Figure out your true TDEE is and eat slightly below it with adequate fats and proteins. (Fats are SUPER important in regulating out hormones, by the way, and they keep you full, too. Win/win.)

I've been maintaining almost a year now on 2500 calories, which gives me loads of room for soul satisfying foods like wine and chocolate. I strength train 3xweek and walk - for enjoyment, not "cardio" - 4 or 5 times a week.

tigerblue

47, 5'2", currently 129 lbs. lowest MFP weight was 112 lbs. Initially lost 43+ lbs.


Totally understand the flamers comment. I have been the victim. . .

I've not read all the posts, so I can only hope that people respected your wishes.

Older women, especially at lower weights, need fewer calories. That is just a fact.

5 years ago when I initially lost, I followed the MFP guidelines to a T and it worked very dependably. I used the goal set for me for sedentary and ate back exercise. It took 11 months. I maintained for a year.

Then, it is like the rules changed!! Suddenly I gained while eating at what was supposed to be maintenance. I searched for answers (eat more, etc. I really wanted that to work!) and ended up gaining 20 lbs.

I am a true believer in the fact that perimenopause messes with our metabolisms!!!

I have finally just lately found what works.

I use the freedieting.com calorie needs calculator set to Mifflin-St Jour and also set to sedentary to find my net goal. I have then adjusted a bit because of watching MY ACTUAL RESULTS. I have ended up setting my net goal at right around my BMR --1175. I then log my exercise (minus 40 calories per 30 minutes to compensate for the fact that those calories are already accounted for--I based this on my BMR) and I eat it back if hungry, which I usually am. I also make sure I make mostly healthy choices, which helps keep me full on lower calories.

Basically, to lose I eat around 1350 TOTAL (including exercise) calories. I expect I will maintain at around 1600 (again including exercise calories).

The weight is FINALLY AFTER THREE YEARS coming off at the rate of a little more than 1/2 lb per week.

Don't let everyone tell you that you have to eat more. Sure, you will likely need to eat more than 800-1000 calories unless you are tiny, but you probably won't be eating 2200 a day either (that is what sooo many told me I needed--that is more than I would have needed to support my highest ever in my life weight!!). You will have to use trial and error and good record keeping to see the whole story.

Add me as a friend or message me if you want details of my journey.

I feel your pain!

AndraKC

Hi. I'm 56 years old and begin this journey late July 2014. I'm on track at 1200 calories per day and I DO eat my exercise calories. I have lost 23 pounds in 56 days.

Mandasmim

I am 52 and I have lost 24 lbs since June 2nd. During the week I avoid "junk carbs" and log my food and exercise faithfully. I choose one day on the weekend to have some of whatever I may be craving: sometimes a piece of pizza, sometimes a piece of cake. This keeps me from feeling deprived during the week. I find that I don't over do it because I don't want to undo whatever I have accomplished during the week. I weigh in on Fridays, usually every other week so that I see better results. I started walking with a friend after work 4-5 times a week, usually for an hour. I keep my calorie intake at about 1200 per day, and I try not to eat back my exercise calories. I have really increased my veggie intake because they are low cal and fill me up. I set obtainable goals each month so I feel successful rather than defeated. I love pasta and sweets, but find now that I'm eating fewer I want them less. My goal is to lose 55 lbs, and I actually believe that Can do it this time. . If I can do this, anyone can. Best of luck to you!

elisa123gal

seems like everyone lost a pound a week..no matter the advice.

00Allie00

43 year old who has lost 75 lbs in the last couple of years. Always looking for new friends

rtwing40

I am 56 and have lost 59 lbs. in about 16 months. I found that using a food diary has really opened my eyes to what I eat. I exercise 5 times a week. Drink plenty of water. I have a great support group of family and friends. Hope this helps.

pam1056

Bump

gummibear64

I love reading these stories!:flowerforyou:

chaos416

I'm 52 and finally made that dial on the scale move in the right direction. I need stories like this to keep me believing that I can do it too.

GatorDeb1

I just had to mention that I *AM* a unique snowflake

36-year-old walks out.....

sparklelioness

Started in June 2012 when I was 40 at 262 lbs. Currently at 148. 1200 calories a day six days a week, on sunday I eat what I want, but don't consciously binge - just, if I want pizza I get pizza. I've been taking a break from exercise but through most of my weight loss I walked one hour a day six days a week. Did not eat back my exercise cals most days,.. sometimes I'd eat back half.

Two larger meals a day instead of three small ones - it just works better for me, makes me feel more satisfied to have two "real" meals instead of three that leave me wanting. Lots of protein, decent amount of fat, lots of veggies, try to keep it lower-carb. Lean Cuisine a couple nights a week when I don't feel like cooking, but I always add veggies or meat to it - for example I'll get the chicken alfredo and add a cup of broccoli to it, or I'll get weight watchers parmesan noodles with spinach and add some turkey sausage to it. Dessert every night, usually 150 cals. For the last year it's been a regular supermarket brand ice cream sandwich - 150 cals and really good. Lately I've been putting a half tablespoon of cookie butter on it :>

Loose skin isn't too bad, all in all I'm very happy with how things are turning out. If you're over 40 don't think it's too late and you can't do it, because it's not true

tildastwistedlife

I'm 45 and have lost just a bit over 40 pounds so far, since about January (probably about 40 more to go).
1. I have gone from almost no water daily to trying consistently to drink 8+ glasses a day.
2. I try to maintain 1200 calories a day. If I go a bit over, that's okay.
3. I try to exercise as many days as possible per week, but usually average about 5 days.
4. I have been primarily concentrating on cardio but have seen the need to increase strength training lately to hopefully improve the flabby feeling.
5. I vary my workouts frequently. My body likes to get stuck if I stay with the same workouts a lot, so I change it up.
6. I try to make each meal meet my percentages for protein, carbs, and fat (currently 25%, 50%, 25% respectively). I also try to keep my sodium under control since I tend to hold water.

WithWhatsLeft

I needed this thread.

I am 47, 5'4, 157lbs (WHAT? yes.) and muscular. God help me I am built like my daddy. I have fat around my NECK. What worked 5 or 6 years ago to get the extra weight off, my body just laughs at now.

After a good few months, I have lost... 3 or 4 lbs that will very quickly bounce back after a night of splurging. I'm still playing around with what kind of daily caloric intake I need (certainly less than it used to be), do I eat all my calories back, what's a macro, etc etc...

In the past few weeks I'm beginning to realize that I just can't mess around anymore; it's gotten harder. I'm running a pretty good deficit but need to eat a little more, have stopped lifting (briefly!!) to run every day, and I've stopped drinking my precious gin & tonics at night. Weighing food VERY carefully, and being really honest with myself.

So somewhere between alcohol prohibiting weigh loss/increasing water retention/causing binges (I so love to drink, too), not carefully accounting for all foods, and needing a lower daily intake, I think I"m beginning to see the key somewhere.

Y'all please feel free to add me.

Greatsouthwest

In the late '90s, I weighed 180 and today it's 125. I'm 5 foot 5.5 inches tall and aged 58.

Here's a few of the things that helped, I think.
1) Walking. Good for your head, your body, your spirit. Good time to think positively about the weight you're aiming for.
2) I substituted home-made food for store bought foods that used to be triggers. For example, I often have an out-of-the-freezer home-made crepe for breakfast, rolled up with 2 TBSP ground flax seed and a TBSP honey. It tastes like baklava to me! Instead of buying a bag of chocolates and demolishing it, I'll measure a TBSP or 2 of cocoa, some icing sugar to sweeten it, a little milk to make a paste, then add coconut and voila - macaroons! Instead of potato chips, I'll stir fry minced potatoes in a Pam-sprayed fry pan till cooked, then sautee in TBSP olive oil to finish. Two salted tortillas fried in 2 tsp oil instead of taco chips.
3) Visualize. I use practices like those described in the book Ask and It Is Given. "Wouldn't it be nice to weigh 125?" (It is!)
4) Journal. Get the feelings out. Talk about how it's going. Note how much you weigh. What's working.
5) I make most of my own food and rarely eat out. It's usually beans for lunch and when you make your own, using Quick Soak method, they're pretty delicious. Love red or black beans, salsa, and light sour cream. Beans freeze well in ziplock containers.
6) Made friends with vegetables. They seemed to steer the body to a healthier state. Some of them taste pretty good too.
7) Had official weigh-in and recorded it, but could weigh myself whenever I felt like it. Had 2 month mini-goals to meet.
8) Avoided high glycemic carbs whenever I could. A good supper would be a few ounces lean protein and vegetables.
9) Minimized alcohol, but had red wine to look forward to at least once a week.
10) Stop eating by 7pm. Have a cup of tea, no-cal lemonade to mark the end of eating. Maybe even brush teeth then.
11) Drink a large pot of loose green jasmine tea a day - at least that much. Five pound bags of jasmine green tea can be had at Chinese Markets for little cost and last a long while.
13) Have a 'super salad' for supper a couple times a week. Measure into it imitation bacon bits, parmesan, sunflower seeds, any other protein so you are getting at least 15 grams worth of protein. Light or no-fat ranch dressing for me, or balsamic vinegar with a little sugar and garlic for very lo-cal dressing.
14) I aim for at least 15 grams of protein per meal. Your body can only use it a little at a time, so that's efficient, plus allays hunger.
15) I measured everything. Tablespoons, measuring cups, scale. Aimed for 400 calories per meal, or so, plus afternoon snack.
16) Got one hint from a diet book that helped: you got to get those Omega 3s. I grind 2TBSP of flax seed (buy a spice/seed grinder) every day - good over cereal, in that crepe, maybe mixed with a little honey/syrup. And take 2 fish oil capsules a day, plus various vitamins.
17) Have 'away food' options ready. Lunch away could be home-made granola with nuts, pack some cheese and it's a meal.

Best of luck to all. Those tired words, "If I can do it, you can do it" are true.