Need Advice for Senior starting MyFitness Pal [again].
mccarthyges
Posts: 1 Member
I'm 66,male [6'1"], 35BMI, at 274lbs which is up 18lbs from 1/1/2020. I have plenty excuses [Covid, hip and shoulder issues] but I'm motivated now to get back to 245lb range. Any Tips from other Seniors who had to lose weight to take stress off joints,sleep better,etc. Thanks
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I’ve lost weight 3 times. In my early 20’s, early 30’s, and at 60. It wasn’t any harder, or easier at any of those ages. Keeping the weight off is clearly my problem. It takes consistency and perseverance, no matter your age. The health benefits are remarkable this time. Normal BP, better at just walking around. It’s amazing how much better my knees are from losing the weight.
You can do this too!6 -
I don't think being older makes that much difference in losing weight. (I'm 63, FWIW.) It all comes down to eating fewer calories than you burn. If you are retired, you may find you have more time to include exercise in your day and to cook healthy meals. If you haven't been active for a while, be cautious in starting an exercise program, if you choose to do so. Do short sessions and increase the duration and intensity very gradually. You may need more recovery time than you did when you were younger. It is a good idea to see a doctor and make sure you have no restrictions due to illness or medications.2
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Losing weight will help your joints the most and for that you need a calorie deficit. The exercising will help with muscle tone and help limber you up. I'm 65 and I swim, walk, do strength training at the gym, stretching at home, and go to a light yoga class. As I go along I keep finding other things to try. I wish I had more time. My recommendation is just to try things, go slow at first and discover what you can do. You can always add on. Good luck.1
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Another vote for "older is not different when it comes to weight loss". I lost 50ish pounds at age 59-60, and have maintained a healthy weight since (now she 64, nearly 65).
It's not necessarily easy for anyone. The only difference with age is that we may have a little lower calorie allowance if we've let our muscle mass decline, and our habits of inactivity may be more ingrained because of longer practice. That's about it.
My best tip is to read the "Most Helpful Posts" sections in the forum. There's hold in there.
Best wishes for much success!3 -
My advice is make a reasonable plan that includes a modest calorie deficit and some kind of planned activity - walking is a good one - and stick to it. Wear good footwear. Be sure to eat food that you enjoy. If you are a creature of habit (I am), getting into a routine won't take too long. Weigh yourself at the same time of day with the same scale in the same position. If you weigh daily, you'll get used to the ups/downs and find that over time, the "bottom" of the range gets lower. Feel good about focusing on a healthy, sustainable lifestyle. My personal goal is living independently/staying out of assisted living.2
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I don't have any particular strategies but I am in a similar situation where I have gained back half of what I lost (from 230 I had gotten down to 197 and now am back up to 218). So, my motivation right now to restart is shear fear. I am 74 with knee/mobility problems and feel its now or never! I am hoping that fear and keeping in mind the light at the end of the tunnel will help me to persevere.7
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Main tip would be to throw away excuses - I held tight to my excuse for not losing weight from age 31 to 53 and bitterly regret I didn't get my head in gear earlier. Oddly I dealt with far greater challenges in that time but weight was a complete blind spot. I had to bluntly ask myself if my excuse actually stoped me from eating a bit less for a while and of course, just like age, the answer was no.
Found it far easier in my 50's, partly due to better tools and information (like this one) and food labelling but overwhelmingly just because I properly made up my mind how I wanted to approach getting older.
Cut a sensible amount of calories in a way that personally makes it as least difficult and unpleasant as possible would be my advice. Don't make it hateful.
I only lost 30lbs but that made a huge difference to my pain levels from a collection of knee and back injuries, I'm far healthier at 60 than I was at 50.7 -
Ditto on age NOT making any difference.
To lose wt (regardless of your age) you need to have the WILL and DISCIPLINE to do it. Without these 2 characteristics you will fail.
Hopefully, you will have the resolve necessary to achieve your wtloss goals.
My only "advice" given your level of obesity st 274# snd a BMI of 35 is to be PATIENT and set SMALL (not large) interim measures of success.
If your goal is to lose 29#, just realize that the wt loss may not be immediate nor the rste of loss consistent.
The recommended rate of loss is generally 1#/wk is usually achieved by reducing your food intake by 3500 cals/wk which would take you 29 wks or about 7 months to achieve
So, don't be discourged and give up the fight prematurely if you don't see the results that you hope for quick enough.
I'm sure that it took you years to get to your current size and it will take you least 6 months to achieve your current goal.
Good luck!
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Checking in. I see you posted in September. How are things going on your health journey?0
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Does anyone know how to decide on a calorie limit for my height and age?0
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Yes, age makes big difference in exercise and diet. The older you get, then longer you exercises have to be. Pretend that your day has to start from exercise no matter what. You are retired now, you have to make every day your active day. It has to become your second nature, not make the big deal of it, but work out first in your list of the things to do. You brush your teeth every morning, the same has to be with exercise
The best way to allocate the types of exercise on weekly basis: 3-4 times a week weights/plyo/body weight (something what strengthen your muscles); 2-3 times a week cardio (long lasting walk, jog, bike, tennis, hiking)
I m 66 now, and every 5 years I had to rethink my way of exercising. Now, after retierment, it become very easy to exercise every day at least 45 min, some longer- up to 1h 30min. Offcaurse, it's up to you, do less or shorter. You will feel allrite and even very good, doctors will prey you, but acheive your best (better than doctors standard) and keep it for long years, you d better work out every day
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Whilst I commend people saying older isn't different they are wrong. As you get older protein synthesis slows down within the body and therefore a large emphasis of your daily diet needs to be on protein, large amounts of protein multiple times a day. Protein supports in various things but the main one as you get older is sarcopenia. And the more muscle you have the less fat you have.
It's a win win all round.0
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