Women over 50, different % balance?

The real run starts during/after menopause, whatever age that may be. There are significant changes in your body. It really depends on genetics and lifestyle, but yes, most women I've discussed this with (online and IRL) find better success with carb management. Either lowering carbs, or focusing slower digesting carbs.

It all comes down to calories, but what you eat can make manageing those calories easier or harder.

I'm 52 and menopausal and "thought" I was eating well until I came to this site. I was eyeballing portions, and thought I was consuming the amount of calories my doctor recommended. I was so far off. Accuracy is key. I blamed menopause, I blamed my thyroid, I blamed other medical conditions I have (and I have a boatload of them).

It was none of those things. I was simply eating too much.

As far as macros are concerned? It really all comes down to personal preference. I feel best eating a moderate amount of slow-digesting carbs so my macros are something like 40/45 30 30/25 (Carb, Protein, Fat) and I try to get around 100 g of protein a day.

Get a digital food scale so that your logging is as accurate as it can be. Use the correct food entries from the data base. I usually confirm the ones I chose with product labels or a Google search. Once you have that sorted, go ahead and add exercise. I exercise when my health issues aren't acting up, and it contributes to an overall sense of well-being, makes me more fit, gives me more calories to eat (though I don't generally eat back my exercise calories, it's nice to know they're there), burns additional calories and preserves lean muscle mass.

I'm 52 and still working on it so I'm not sure how age will impact my weight loss efforts. In my 30s I lost a lot of weight (twice) and really toned up, but I just let myself go in my forties. : - (

We're also supposed to do weight lifting as a way to preserve strong bones.

Maybe it is obvious, but one thing that I did not read so far on this post is that physiologically our metabolisms do slow down a bit as we age so while I agree on the issue of CICO, we need to remember that OUR TDEE is lower than a 30 yo or 20 yo so we have to adjust accordingly. Also, while it seems logical that a calorie is a calorie, I know my body responds differently to a diet of lean protein and veggies, than it does to a high simple-carb menu. Menu also impacts water retention, satiety, etc. And since your body needs protein to build new muscle, it makes sense that you'd want ample protein in your diet while you build all those strong muscles!!

I try to eat 30% carb, 40% protein, 30% fat and striving for the higher protein % means I focus on a leaner diet in general. If you are not losing, I suggest that you double check your MFP logging activity. Read labels, weigh/measure everything. When you are exact in your logging, it is often quite surprising to find out what our food is really composed of - then take a few minutes each week to analyze the data that you gather about your diet. I also found that as I got older, I had to up the intensity of my workouts to be sure I was building new muscle and achieving body recomposition for my age. Weight bearing exercise helps with bone density.

And if you haven't yet read this article, I highly recommend it: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants.

Other good articles on macros plus a macro calculator available here: http://iifym.com/ and finally, Scooby's Workshop is another good webpage for even more helpful info … just move past the “bro” language and pics. (LOL) http://scoobysworkshop.com

Feel free to add me if you want to stay in contact. Either way, best wishes to you! You can do this!! Good health is a lifetime commitment.

I'm 67 and lost 30 lb with no discernible issues. People buy into a philosophy of I have a slower metabolism or it's a menopausal issue instead of biting the bullet and doing the work necessary. I use MFP's macros and add whatever additional nutrients are medically recommended. I lead an active lifestyle and moved from focusing on weight to living a happy life.

I have an urgent question, how do you meet those 40%/30%/30% and still eat enough calories. I'm losing weight, but calorie intake is too low according to MFP and I don't want to get sick. Suggestions would be really great. I usually finish my day with 300 or 400 calories left over.

I'm 52 and for 23 days, have weighed and measured each morsel, exercised 5 times a week, and stayed at 1300 calories a day. Macros are 25 percent carb, 50 percent protein, 50 percent healthy fat, no processed food at all. And I am losing VERY. SLOWLY. But I am being patient. Better to lose 3 pounds in 3 weeks than gain the same amount. But all this, "it's not harder to lose weight after 50" is not true in my experience. It is harder. Much harder. And I was in fantastic shape until I hit 49.

I can't eat less than 1300 calories a day, and 5 days a week of cardio, 45 minutes at a pop, is reasonable. And yes, I sweat. It really is harder to lose weigh after 50, in my experience. I'm saying this only because some women will need to hear it. Yes. It is harder. You will weigh and measure your food, you will eat within your calorie range, you will sweat, and you will lose 1 pound a week, or sometimes stay the same for weeks. I've made my peace with it. I only need to lose 10 pounds, and I'm giving myself six months to do it. The good news: eating no processed foods at all, I have more energy than I know what to do with. I use it at the gym.