50 yrs, high BP and Cholesterol

Ajwheeldon

Hi all,

Wow!

Been struggling (reluctantly) with weight for several (hundred) years, done slimming world (target), weight watchers (gold) etc etc.

Now just had UK NHS 'MOT' and found:

1) high cholestrol
2) High BP
3) overweight (220'bs, 5'9")

Wake up call!!!

I have lost 5.3 lbs in 3 weeks, my 'myfitnesspal' daily target is 1590 cals, but I am struggling with priorities, do I:-
a) consume 1590 cals, no excercise
b) exercise and 'eat' the extra calories
c) exercise and count the extra calories as ' bonus'

Also, I find myself , here, after having a bad ' the more you drink, the less you care' evening, thinking, OK, do I put it down to a 'bad day' or do i punish myself for the rest of the week.

Is it all about calories per day, week, or even, month???

Tony

jojo37696

same problems. add me.

dharmony1

Hi Tony - Here's my take for whatever it's worth.

I started out on September 21, 2012, at 250 pounds (well, 249.5 on my doctor's scale). As part of the annual physical I got the annual lecture on the need to lose "a little" weight. Cholesterol was borderline. BP was ok, but he was also somewhat concerned about sugar level.

I came home frustrated as I have been throughout my entire life by the fact that I just did not know how to lose weight. I knew I did not want to try any of the diet programs because i had seen the result for others: lose the weight, quit the program, weight reappears. I decided to look for an iPhone app that would have some magic weight loss concept behind it. I found myfitnesspal's app and subsequently the website.

Today I am at 215 pounds. I am consistently under the calorie goal either because I have been able to reduce my appetite or because of a combination of eating less and exercising more. I was away from home for almost the entire month of November but managed to maintain my weight during that time period.

I have joined a gym and do some cardio there. Eventually I will get into weights, but for now I am content with burning calories either on the elliptical or the treadmill.

I set an initial goal of losing 50 pounds by the time of my 6-.month checkup in March. Since I am a mere 15 pounds away from that goal, I know I will make it long before March. My next target is to return to 180 - a weight I enjoyed once upon a time and that fits my frame and height.

Once I hit the 180 mark then I can relax my efforts so I can maintain that weight. I know that with this tool, I will be able to do it in the future.

One other thing - as I have consciously reduced my food consumption, I find myself now satisfied with much smaller portions than I would have ever believed. Tonight I fixed 4 ozs of pork steak and sauteed string beans in a little olive oil with some almond slivers. I got up from the table totally satisfied. I tell you this only because you also will reach this point. Your appetite (and capacity) diminish.

Good luck to you in your efforts. Let me know how it's going for you.

rmatt06

Hello\ Tony,
I am new to this site but not to weight loss.
Here is some tips to follow:
8 Tips to Lose Fat Fast
Are you looking to trim fat, lose love handles, and flatten your belly? I hear a lot about dieting and cutting back calories to lose weight, but I don't just want to lose weight, I also want to lose fat and fast!
In a nut shell, without exercising, much of the weight you lose will be muscle, not fat, and your metabolism will slow. To lose fat, you’ll need to add more exercise to your weight loss program. Try increasing your workout routine to at least 3 days per week for 1 hour each day. Aim to get your heart rate into that cardio fat burning zone of 60% - 70% of your maximum heart rate (max heart rate = 220 - your age) for at least 30 minutes each workout and do a variety of strength training exercises for at least 20 minutes.
Develop a healthy diet plan with fewer calories than your current daily intake. Then, increase the calorie deficit by burning more calories with both cardio and strength training and you will begin to see the fat melt away.

1. Strength Training. Lean muscle helps burns more fat in both your active and rest states. To gain more muscle, you must strength train regularly. Lifting heavier weights at lower reps will burn more calories and elevate your metabolism. Don't worry ladies, strength training will not make you bulky, you need testosterone for that.

2. Cardio Training. Work up a sweat. Find an activity you can do for an extended period of time. Run, walk, cycle and spin your way to less fat. Try to go for 45 minutes to 1 hour with at least 30 minutes in the fat burning heart rate zone.

3. Circuit Training. An excellent way to burn fat is to circuit train. Perform a variety of strength exercises in a progressive sequence. To further increase fat burning, keep your heart rate up by moving quickly, or jogging, between exercises.

4. Know Calories Burned. Make the most out of your workout. Use a calories burned calculator to learn how many calories each exercise burns. Popular cardio machines also include a fat burning setting to ensure you’re working at a speed and intensity to target fat.

5. Know Your Daily Calorie Intake. So, how much exercise do you need to perform? A calorie calculator will establish your daily intake for weight maintenance. Eat fewer (but not too few) calories and burn a lot more with exercise to create an energy deficit.

6. Track Calories and Nutrients. Design a plan and stick to it. Stay within your calorie and nutrient target ranges. Utilize a calorie calculator to track the foods and beverages you consume each day. Knowledge of the foods you eat will help you make better choices.

7. Eat Smaller, More Frequent Meals. Distribute food energy into 6 small meals per day. Eat 3 balanced, portion-controlled meals with 3 smaller snacks as needed. You’ll feel more satiated, have more energy for workouts, and keep your metabolism revving.

8. The Right Stuff. What you eat is as important as how much you eat. A fat burning diet should be low in added sugar, lower fat, and higher in protein. Eat lean meats, low-fat dairy products, fruits, non-starchy vegetables, and whole grains. Avoid added sugars and processed foods.
I hope this helps! Robert

rosesigil

Hi,
I'm not a diet expert or anything, but I am also in the 50'a and have hi cholesterol. I get 1200 according to mfp and what I try to do is not eat all my calories to the limit every day so I can "ban" some for days like my birthday, Christmas, night out, etc., that way I never go over per the week. It seems weekly would be the amount of time you could bank them---I like working outside like raking and painting and caring for the farm and house and the like. If it's raking or other hard stuff I log it--and I not to eat those calories so I can bank them too (for those big days). I log everything--everyday. It's fun and holds me accountable. That's what I do--but I'm no expert just a regular person trying to lose a lot of weight and keep it off. You can friend me if you want! I don't drink alcohol ever at all---I don't like it!