WOMEN AGES 50+ FOR DECEMBER 2020

Machka9 wrote: »

We eat quite a large quantity of veggies too. They are part of lunch, dinner and sometimes even snacks. We get fresh veggies from the garden or fresh fruit and veg markets and frozen veggies from the supermarket.


Tips that have worked for me

Put your current numbers into MFP
Select sedentary as your activity level
Choose how much you'd like to lose (i.e. 1 lb/week)
MFP will give you the number of calories to eat
Eat those calories
... and weigh (with food scale) and log every bite.


A few extra things have helped me along the way:

1) Exploring my grocery stores and markets to find delicious, filling low calorie foods. It's amazing what's out there.

2) Exercising as much as possible. Exercise gives me extra calories to work with so that I can have things like pizza now and then ... but to keep my sanity and not wear myself out, my exercise quantity varies as does what I do for exercise.

Also, I tend not to eat all my exercise calories back.
If I've just done a little bit of exercise like a 3 km walk or something, I'll eat about 50% of my calories back.
If I've done a moderate amount of exercise like a 5 km run or 50 km bicycle ride, I'll eat about 75% of my calories back.
If I've done a lot of exercise, like a half marathon or a 100 km bicycle ride, I might eat about 90% of my calories back.

3) Eating how I want to eat. This is where everyone is different ... some people prefer to employ fasting, others like high protein diets, some like vegetarian diets, some like to eat 2 or 3 meals a day, others like to graze. Go with what works for you.

Personally, if I had to define what I do, my diet is probably most similar to a Mediterranean diet with a vegetarian lean ... and I'm a grazer. I also have to adjust what I do depending on my cycling events ... they're tricky because I need the fuel without going overboard.

Stick to it for 5 weeks, without any "cheat meals/days", then reassess how things are going.


10 Things to Stop Doing If You Want to Exercise
https://www.verywellfit.com/things-to-stop-if-you-want-to-exercise-1231403

A little bit about me ...

I'm Machka and I am in Tasmania, Australia.

Some of my favourite hobbies/sports/activities include:
-- cycling
-- walking
-- hiking
-- running
-- reading
-- working on my website
-- photography

I bake, but don't cook, sew, knit, garden, etc.

Most of my day is spent working fulltime with health data, catching up on 6 years worth of projects at home, and spending time with my husband (who suffered a severe traumatic brain injury 2.5 years ago) and kitty, Rhody. The backlog of projects is because I was focused on university, but I have just graduated with my Master's degree.

My husband is not able to work anymore, so one of his main activities is gardening. He works at that at his own pace and we've got quite a lovely garden of flowers, fruit and veggies.

This is Rhody ... a young, all black, "domestic" who joined us at the end of March.

---

I joined MFP in February 2015 and promptly lost 15 kg, took a 1-month break, then lost another 11 kg. By Christmas 2015, I was down to a weight I hadn't seen in quite a few years ... since my early 30s.

In 2016, 2017 and the early part of 2018 I maintained while increasing my cycling. My sport, within cycling, is ultradistance cycling: Audax, Randonneuring, 24-hour races, etc.

Here's me in 2016 in Brisbane, QLD a couple days after cycling a 300 km event in 18 hours including all breaks.



In late 2017 and early 2018, my husband and I were in great shape and feeling good. We were cycling events and on our own and building up the distances in the hopes of going to France in 2019 to ride the Paris-Brest-Paris 1200 km event. We met on a Paris-Brest-Paris in 2003, and the 2019 one was going to be a bit of an anniversary trip.

And then on March 22, 2018, my husband had a very bad accident at work ... and life changed. He was in a coma for 3 weeks and post traumatic amnesia for 7 weeks and in hospital for 100 days. Then, a year after the accident, he had a tonic clonic (grand mal) seizure which set him back. He'll never fully recover but he's doing better then they originally predicted.

He is cycling again but gets very tired so can't cycle consistently or for long distances.

Because cycling is something we've always done together, this means I'm not cycling the ultra long distances at this point either. In an attempt to boost my exercise we've set up a home gym, and I've got into running again. I hadn't run since I was in my late teens!

But all the time sitting at the hospital and dealing with the aspects of care for my husband, plus working, plus attending university has taken its toll on my weight and I don't look like that picture above anymore! This year I have maintained my weight but I'd really like to lose a bit.

So that's me in a rather large nutshell.


Machka in Oz