65+ What is working for me!

Lindalu12345
Lindalu12345 Posts: 1 Member
edited November 20 in Motivation and Support
I am almost 69. I'm down 18lbs since May 1st. 178 to 160 @ 5'7". I find I can only eat about 1000-1200 calories per day, I walk 3mi and drink about 60-70 oz of water and tea per day. My mantra www. Walk, water and watch it (calories). I log everything I eat. I feel so much better. I eat very very little meat. My arthritis has gone away and I sleep like a log. I usually have a good breakfast, ok lunch and light dinner and two Dove dark chocolate pieces before bed. I know this certainly won't work for everyone but I wanted to share what is working for me. Good luck to all!

Replies

  • middlehaitch
    middlehaitch Posts: 8,486 Member
    @Lindalu12345, please consider eating more. 1200 calories are the minimum any woman should eat no matter age, weight or height (maybe excepting those already lighter and under 4'11).

    As an older woman, I am 64, you really need to make sure you are getting adequate nutrition and your calorie intake, at the lower end, does not provide for that.

    We need as much protein and fats as those younger than we are.
    Protein helps with muscle retention and maintaining bone density.
    Fats help with the absorption of nutrients, vitamins and minerals, as well as brain function.
    Carbs can make up the rest of your diet.

    To get a good idea of how many grams of protein and fats you should be getting, take your goal weight (or the midpoint of your normal range BMI) and aim for .8g of protein and .35-4g fats. You don't have to be spot on, just be aware of those numbers.

    It use to be thought that as we aged protein didn't matter as we weren't as active. It does. It helps stop the 'help I've fallen and I can't get up' phone calls by helping us retain our muscles, and bone density.

    Great that you have started walking, don't forget to log and eat back your exercise calories. If you can add in some strength training, light weights moved slowly can be effective, as can bodyweight exercises- just challenge those muscles to keep working.

    Sorry to be so long winded.

    Cheers, h.
  • cmriverside
    cmriverside Posts: 34,419 Member
    edited August 2017
    Hi, and welcome. :flowerforyou: Congratulations for taking control of your weight!

    I totally agree with @middlehaitch. I'm also in my sixties and I make sure to hit those protein and fat numbers. I even have my fat set at 45% of calories.

    I am 5'7" 140-142, and I'm eating 1900-2300 calories a day to maintain that weight. I am retired, small condo. I walk about as much as you do. You are now at a healthy weight so start eating more. I would suggest 1500-1600 a day. That will likely allow you to lose 1/2 pound to a full pound per week - which is the safe rate for you at this point. If you exercise add another 200-300 on those days. Eating so little is not good.
  • Polo265
    Polo265 Posts: 287 Member
    edited August 2017
    I'll be 68 next month and trying to lose the 30+ pounds I gained after an injury and subsequent surgery. I try to log 12,000+ fitbit steps per day. MFP has my calorie goal set at 1200 and I usually eat back most of my exercise calories. Yesterday I ate back 700 exercise calories and was disheartened to see I gained 2 ounces. I believe I'm logging correctly, but fear FItbit is overestimating my calorie burn. I plod along trying to accumulate a good portion of those steps.
  • melgillis
    melgillis Posts: 76 Member
    Hey Linda! I just want to say congratulations on your loss so far! While I agree that your calorie range seems low, it may be what you needed to kick start your journey. We are all different and our metabolisms vary. Since you are feeling well and sleeping well, I would simply encourage you to listen to your body. And make sure you are getting proper protein and nutrients. In other words, make what you consume count for good. No junk! Except your chocolate fix at the end of the day ;)
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