Any successful loss in body fat those aged 35-45?

Hiya, I'm 38. I think your already doing the right stuff, it's just going to take time. I'm stuck at a point where I am really paying attention to my protein and Carb intake and my diet in genral, the only difference iI have noticed from taking in more protein is that I have less muscle ache after the gym.

But for what it's worth last year I dropped from107 Kg (235 pounds) in Jan to 95 Kg (209 pounds) making a few very small changes.

trying to do at least some oversize 3 times a week (a 20min walk in the local park is better than nothing).

No drinking alcohol through the week.

No fizzy drinks (diet versions just make me crave the real thing) .

no fatty canteen food at work (took my own lunch in).

No crappy vending machine coffee with the powdered creamer.

No crap from the vending machine at work

smaller portions of food.

This I guess is the basics (or my basics, it worked for me) but shifting this final 10Kg is slow going hence why I joined MFP.

Would also be interested to hear any success stories from people in my age group.

Hi Jat74, I am 40 and I have gone from 25% body fat (April 2012) to below 18% fat and lost over 25lbs. First on the exercise front, strength or resistance training goes a long way in this regard. When I started - first few months I just did cardio and ate "cleaner" and saw loss but realized I also wanted strength to not just get more "skinny fat". So in July I began with a trainer 1x a week to show me a good routine I could do on my own, and I would do that routine the other 2x a week. Even if you can't afford a trainer then you can look up some of this stuff online and really even just one time someone can show you a sample routine.

My rule 3x a week strength training, and if possible 3-5x a week cardio. Keep in mind that strength training or resistance training doesn't even have to mean weights (though that helps) - things like Push Ups, plank position, crunchers all help. I have a bunch of free weights and a routine I can do at home (I actually enjoy home more because I like privacy). And gradually increase the amounts as you progress.

Cardio can be a brisk walk - for me it was bicycling (particularly in the summer, cause it's FUN), tennis and some running, even jumping jacks or running up stairs can be quite the workout.

A couple of years back I lost a whole bunch of weight (over 20 pounds) through only cardio and I barely changed body fat percentage - this time with the incorporation of strength/resistance training the combination is great - cardio can help with the loss but strength training helps build and retain muscle to minimize muscle loss.

On nutrition and eating I also saw a nutritionist as I was pre-diabetic and was (and still am!) a SUGAR fiend with bad acid reflux. Protein and Fiber are very important, and for me personally, I need carbs to burn and fuel a good workout.
I set about an 1800 calorie target, and as long as you eat healthy most of the time, then the occasional indulgent dinner doesn't carry as much impact. Also the tough one for a lot of people but also good for heart health is sodium.

If you want the scale to go down and weigh on a regular day then the day before I have found if i stay low on the sodium and sugar it may help.

Beyond that I think if you keep things simple in a way that works for you, like for me
Strength train 3x a week
Cardio 3-5x a week (the bodybuilders may disagree with me on this)
Eat Protein and Fiber and generally healthy 80% of the time.
have rest days - this is important because the body needs a chance to process the "work" you have done on it!

For me that has been a good key to success (meaning you will have YOUR own Simple principles to not over-complicate things).

On Protein shakes, it may sound gross, but if you just get the protein powder you can even just have it with water. I use Unjury unflavored which I ordered online (though people swear by Whey protein - I am no expert) -- and lately I put it in water and just "down it" - it's not tasty but I do it for an extra shot of protein. (I try to get over 100g per day min if possible)

This is all my non-professional opinion but the trainer and nutritionist helped me enormously in helping me go it on my own.

Good luck, and sorry for the novel!
-- Erik

I've gone from about 30% to currently 13%. I've just been eating my caloric allowances on MFP and trying to get 120 g of protein per day. I do a mix of cardio and strength training. My goal is to get sub 10%.

Sorry to go on but also the doctor was a big motivator - they told me back in Apr 2012 that if I didn't change I would end up with diabetes and a bunch of other problems... So that was a motivator.. I'm also expecting kids in a couple of months.
So my point being if your motivation is really strong inside you it will give you strength to follow through with all you are trying to do.
I love self-affirmations like "I take excellent care of my mind, my body and my health" or "I feel great, I look great and the future is wide open" - even if you don't feel this way or ate badly - if you keep repeating this to yourself every day your brain will start to listen and it has helped combat some of the "other voices" in my head that are "less than positive".

I think the mental aspect is huge in this regard...

Good luck -- hopefully not on anyone's spam list now!

Thank you so much for your post. They have really helped....

It sounds like you are on the right track. Now you have to be patient and stay the course. It took you 38 years to get the body you have now.....change takes time. One thing you will have to do is push yourself to lift heavier and train more intensely as you get stronger. Once you start to coast, your results will plateau.

I am 38, have 6 kids. After my 6th child my BF was 28%, that was 16 months ago, now I am at 17%. I work out hard, but what cut seriously my BF was low carb high protein diet. Would not do it different way, the fat was just melting off me.

1 more thing....LIFT HEAVY. The last 3 reps should be almost impossible...I'm getting excited just talking about it. Yeah Baby!!!
Time to go lift. bye.

Just looked at other comments and figured I should say I'm not one for shakes or supplements personally, but there are some good suggestions I see for adding more strength training. Which creates a higher BMR as more fit muscles generally require more calories to rebuild and maintain.

Ketosis and regular exercise has me speeding right along with this last bit. It's supposed to be a nightmare, but I think I've hit my stride because now I'm not too fat to do a fairly intense workout. And the keto keeps me from eating everything in the house after my workout!

Bump to read later

You seem to be on the right track with your program. I'm 46 and I've found that I've needed to lower my carbs significantly. I've been as low as 10% or roughly 38 grams from whole foods and strive for about 150 grams of protein (protein shakes, egg, tuna, salmon, chicken, cottage cheese, greek yogurt, flaxmeal, chai seeds, you name it I'm always on the hunt). With only a pound to goal I've been increasing my carb intake slowly to try and figure out what my body will tolerate. Also since Nov. I've been strength training 3x per week and its amazing how it has transformed my body. I'm completely hooked. On the 3 days I don't lift I typically run 3 miles or so. Sundays I rest and allow myself to eat whatever I want (no more than 2000 calories). Patience is the next variable. Give your body time to respond than make the necessary adjustments.

I am 38 and have 8 children. My youngest is 16 months old. I work out 6 days a week for between 30 minutes and 2 hours. I try to eat clean but everyone has off days. I think protein and fiber are very important. I limit my carbs to before 3pm. There have been a lot of good suggestions on here so far. Remember that each of our bodies react differently so try different things (give each time to work before moving on though) and see what works for your body and your lifestyle.