Hello! New Again!

LCantrell wrote: »

I'm new here...again! It's been a few years since I have been on MFP. I was having low back issues which kept me from working out. Recently turned 60 and have been starting to try to work out my upper body and want to track my calories again. Previously lost 65 pounds tracking on this site, but that was quite some time ago, but I know it works! I need some tips for working out with low back issues and post menopause!...and motivation of course!

Hello and welcome!

Honestly, I don't think menopause makes a difference in tactics, no matter what so many marketers are saying now to try to get us to buy their very special diet plant, workout program, supplements, etc. The key things are still how much we eat, and how much we move, with things like good nutrition and sleep quality/quantity in a supporting role.

Recent research suggests that metabolism doesn't change much from 20s to 60ish, and even then any decline tends to be slow.

https://pubmed.ncbi.nlm.nih.gov/34385400/

It's true that our muscle mass can decline as we age, unless we do something to keep it. That affects our calorie expenditure at rest a little bit, but probably the bigger deal is that as we lose strength, it gets less easy and less fun to move, so we tend to move less. It's pretty obvious what the best intervention for that is: Some kind of manageable strength exercise.

Of course, protein intake is important to support our muscle mass, too. There's an international study group report about protein in our age group (I'm 68, F). The gist is that we don't necessarily need more protein than younger folks, but that we may benefit from spreading it through the day because we tend to metabolize it less efficiently. There are some tips in there for various circumstances, too.

https://www.jamda.com/article/S1525-8610(13)00326-5/fulltext

Another thing that can happen as we age, and as we develop some of the health challenges that are statistically more common with age, is that our daily lives become less active than we were when we were young (and had more physical jobs, more physical hobbies/social life, and were maybe chasing toddlers or carrying out DIY projects to make a nice home). We may be able to push back on that a bit, by focusing on increasing activity in daily life. Various MFP-ers share their ideas about that here:

http://community.myfitnesspal.com/en/discussion/10610953/neat-improvement-strategies-to-improve-weight-loss/p1

Not everything in there will work for everyone, of course, but maybe some things will.

As far as low back issues, I'm not sure what to suggest. It matters what the issue is. For some, strengthening or mobility work (yoga, stretching, etc.) may help. I have some back issues, thankfully not massive (some osteoarthritis, osteoporosis, minor scoliosis). I go to an osteopathic doctor who practices at a major university's clinic (in addition to being a professor of Osteopathic Medicine). He helps me keep my back as tuned up as we can get it, which is a help for me. At times for long stretches, I've also gone to a massage therapist (with sports med or similar credentials) regularly, which helps. (I'm between MTs right now, need to find a new one.) If there's a specific problem, physical therapy can help.

I'm cheering for you to succeed, because the results are very much worth it!

Welcome back