Age vs. Weight Loss?

successby50

I've seen many posts here regarding slow weight loss despite good efforts. I'll add my story, and hopefully someone can give me good advice!
I'm 48 this year, and I'm finding weight loss to be more difficult than ever. I'm working at this harder and more sensibly than ever, but the weight just isn't moving. I am looking to loose approximately 30 lbs. (ideally more, but 30 would make me very happy!)
I've discovered a love for exercise for the first time in my life, and go to an hour long boxercise class 3 times a week, plus a personal fitness session once a week.
I had a consultation with a nutritionist, who suggested 1450 calories daily, plus 11 (!) cups of water.
I am following all of this quite religiously, with the exception of a very occasional treat.
Could it be that as we get older, our weight just doesn't want to leave us?
Any suggestions/comments/insights??

aciolan

What does your daily meal consist of ?
When getting older your metabolism slows down so its good to cut the carbs and sugars and increase fiber and protein.

successby50

The nutritionist broke my daily meals down as follows:

Carbs 45-65%
Protein 10-15%
Fats 20-35%

I'm also thinking the carbs are a bit high, and the protein is a bit low. I'm just not sure where to make changes

lvtruu1

Get another nutritionist that is terrible. While getting older may make it harder to lose weight, it isn't much harder.

Bodybuilding.com/losingfat section

http://forum.bodybuilding.com/showthread.php?t=133163973

Macronutrient NeedsOnce you work out calorie needs, you then work out how much of each macronutrient you should aim for. This is one of the areas that is MOST often confused but This should NOT be based on a RATIO of macro intakes. (eg: '30:40:30 or 40:40:20') Your body doesn't CARE what % intake you have. It works based on SUFFICIENT QUANTITY per LEAN MASS or TOTAL MASS. So to try to make it as simple as possible:

1. Protein: Believe it or not - Protein intake is a bit of a controversial issue. In this, the general recommendations given in the 'bodybuilding' area are nearly double the 'standard' recommendations given in the Sports Nutrition Arena.
The GENERAL sports nutrition guideline based on most studies out suggest that in the face of ADEQUATE calories and CARBS then the following protein intakes are sufficient:
STRENGTH training -> 1.2 to 1.6g per KG bodyweight (about .6 / pound)
ENDURANCE training -> 1.4 to 1.8g per KG bodyweight (about .8 / pound)
ADOLESCENT in training -> 1.8 to 2.2g per KG bodyweight (about 1g / pound)
BUT they also acknowledge that protein becomes MORE important in the context of LOWER calorie intakes, or LOWER carb intakes.

Regardless of this, the general 'bodybuilding' guidelines would be as follows:
- If you guess your bodyfat is AVERAGE = 1-1.25g per pound TOTAL weight
- If you KNOW your bodyfat = 1-1.5g per pound LEAN weight

If you are VERY LEAN or on a VERY LOW CALORIE INTAKE then protein should be higher:
- Average bodyfat, lower calorie intake = 1.25-1.5 per pound total mass
- Very lean, lower calorie intake = 1.33-2 per pounds lean mass

If you are VERY OVERWEIGHT, VERY INACTIVE, or on a HIGH calorie diet then you can decrease BELOW the above levels if desired*= ~ 1 x LEAN mass to 0.8-1 x total weight in pounds

Anecdotally, most find the HIGHER protein intake better for satiety, partitioning, and blood sugar control. So UNLESS you are specifically guided to use the GENERAL sports nutrition guidelines, I would suggest the BODYBUILDING values.


2. Fats: Generally speaking, although the body can get away with short periods of very low fat, in the long run your body NEEDS fat to maintain general health, satiety, and sanity. Additionally - any form of high intensity training will benefit from a 'fat buffer' in your diet - which acts to control free radical damage and inflammation. General guides:
Average or lean: 1 - 2g fat/ kg body weight [between 0.45 - 1g total weight/ pounds]
High bodyfat: 1-2g fat/ LEAN weight [between 0.45 - 1g LEAN weight/ pounds]
IF low calorie dieting - you can decrease further, but as a minimum, I would not suggest LESS than about 0.35g/ pound.
Note 1: Total fat intake is NOT the same as 'essential fats' (essential fats are specific TYPES of fats that are INCLUDED in your total fat intake)...


3. Carbs: Important for athletes, HIGHLY ACTIVE individuals, or those trying to GAIN MASS, carbs help with workout intensity, health, & satiety (+ sanity).
For carbs there are no specific 'requirements' for your body so for 'general folk' to calculate your carbs you just calculate it from the calories left over from fats/ protein:
carb calories = Total calorie needs - ([protein grams as above x 4] + [fat grams as above x 9])
carbs in grams = above total/ 4

If you are an athlete - I would actually suggest you CALCULATE a requirement for carbs as a PRIORITY - then go back and calculate protein / fat:
moderately active: 4.5 - 6.5 g/ kg (about 2 - 3g/ pound)
highly active: 6.5 - 9 g/ kg (about 3 - 4g/ pound)