60 year old woman weight loss

63sheltonsharon · January 2

Hi 👋, I'm new .I'm a 60 year old woman and I'm having trouble losing weight. Any tips?

tomcustombuilder · January 2

At any age it’s just a matter of consuming few calories that you burn on a weekly basis with consistency. Minimize all ultra processed foods to start with. Those have very little satiety so you want foods that keep you full and don’t drink calories.

These are the basics

HHFlutist2024 · January 2

One of the first things I did, when I started this weight loss journey back in June was to commit to always tracking what I eat. That's why I joined fitness pal because it's so easy. And then I exercise at least three times a week most weeks four or five. I've been building up my hiking from a mile to now where I can easily do over 4 miles. I'm 6 months and I've lost 50 lb. And I have not deprived myself when I really want something I have some. For instance if I really want chips I get one of the little bags at the store. I've tried to lose weight a thousand times I always gain it back. I feel comfortable with this time at my age of 62 I'm ready to stop playing the binging game and maybe we'll actually do it I still have 40 lb to go. I wish you all the best use the tools you have right here at you're disposal in this app for free. Heidi in Atlanta

HHFlutist2024 · January 2

Oh yeah, tons and tons and tons and more tons of water :-) I drink seltzer water and put in crystal light to give it a little flavor. I always like to drink my drinks very cold. Even in the winter. Heidi in Atlanta

AnnPT77 · January 2

We could give you better tips if we knew more details about what kind of trouble you're having losing weight: Cravings? Low energy? Can't stick with the plan you've chosen for . . . some reason, such as what reason? Feel like it's going too slow (how slow)? Seeing ups and downs on the scale when starting out even if logging consistent calories? Something else?

I agree with Tom that it's about getting the right calorie level, and sticking with it: Low enough to lose weight at a sensibly moderate pace for one's current size, but not so low that it tanks energy and causes deprivation-triggered over-eating, among other things. He's also right that satiety is a factor, and while improving that varies individually, more whole foods and less processed foods is a thing that helps a lot of people.

(Me, I got overweight then obese in the first place eating mostly whole foods, so it's not a panacea. FWIW, I also got thin again at age 59-60, and have stayed at a healthy weight through to now, age 69.
I'm severely hypothyroid (medicated), have a small list of some of the typical 60+ challenges in the picture, though not as severe as some, but do have near zero willpower or discipline. I'm pretty much a hedonistic aging hippie flake, TBH. If I can do it, I figure a lot of other folks can, too, if they figure out the personalized tactics that will work for them. For sure, other folks here have done it, too, at 60+.)

Eating extreme restrictive named diets isn't essential; punitively intense unpleasant exercise isn't essential. Those things can be counter-productive, and for more reasons than just the obvious reason that those things are hard to stick with.

I'd like to help, but I'm not sure how to help. For me, reaching a healthy weight was a huge quality of life improvement, and I'd like to see everyone have that. It's worth the effort, but it does require some commitment, experimentation, learning, adjustment, and patience.

Can you tell us more about why it's difficult for you?

Best wishes!

ked1970 · January 4

Track EVERYTHING you put in your mouth, even if it’s just a bite. You really won’t know what to fix until you have a honest pic of how much/what you’re eating. And don’t eat your exercise calories unless you are VERY active.

totameafox · January 6

by a food scale and weigh what you eat. it's easy to grab food and think something doesn't look like much. then put in the effort to learn what a serving of the food you want to eat is. You can start making better choices.

springlering62 · January 7

The poster above me is spamming the boards
For a cookbook. Ignore.

I lost ten sizes, starting at age 56. I’m 62 now and have been in maintenance four and a half years.

For me, weighing and logging was the “magic” that worked. It forced me to confront overeating, and helped me make the correlation between calories in versus calories out.

For example, Old Me, ignorant as I was, thought an hour walk would burn off the family pack of Doublestuff Oreos I’d devour when I got back.

Logging (and my digital fitness tracker-recommend!!!) helped me understand that I’d be lucky to burn off a serving- two lousy cookies.

That made me rethink. An hour walk! Was it worth two Oreos? How could I spend my calories and get better value for my calorie buck?

Today I will “spend” that same 140 calories on hot air popcorn, a serving of cottage cheese with pomegranate, or a protein bar. Because I’m so much more active now at the lower weight, I will actually enjoy all three- and still maintain current weight.

I found my body also responded well to the better nutrition. (Heck, it was probably a giant internal sigh of relief followed by “about durned time!”)

So my advice, weigh accurately, log honestly, have realistic expectations of how slow or fast weight comes off IRL.

Find something- anything- that gets you off your bottom and moving. Walking is fine. You don’t have to be an athlete, just find something you enjoy doing so much that you look forward to doing it on repeat.

springlering62 · January 7

Also, find a group or a challenge that works with your goals.

This group is mostly over 50’s:

https://community.myfitnesspal.com/en/discussion/comment/48339899#Comment_48339899

You’re fine joining mid challenge.

jojerop · January 8

springlering62 wrote: »

The poster above me is spamming the boards
For a cookbook. Ignore.

I lost ten sizes, starting at age 56. I’m 62 now and have been in maintenance four and a half years.

For me, weighing and logging was the “magic” that worked. It forced me to confront overeating, and helped me make the correlation between calories in versus calories out.

For example, Old Me, ignorant as I was, thought an hour walk would burn off the family pack of Doublestuff Oreos I’d devour when I got back.

Logging (and my digital fitness tracker-recommend!!!) helped me understand that I’d be lucky to burn off a serving- two lousy cookies.

That made me rethink. An hour walk! Was it worth two Oreos? How could I spend my calories and get better value for my calorie buck?

Today I will “spend” that same 140 calories on hot air popcorn, a serving of cottage cheese with pomegranate, or a protein bar. Because I’m so much more active now at the lower weight, I will actually enjoy all three- and still maintain current weight.

I found my body also responded well to the better nutrition. (Heck, it was probably a giant internal sigh of relief followed by “about durned time!”)

So my advice, weigh accurately, log honestly, have realistic expectations of how slow or fast weight comes off IRL.

Find something- anything- that gets you off your bottom and moving. Walking is fine. You don’t have to be an athlete, just find something you enjoy doing so much that you look forward to doing it on repeat.

So agree similar to my journey, although age 63, 19cm, started (again) at about 74 kg when I retired 7 months ago and thought , time to put my health and fitness as priority! Now 62 kg , I haven’t eaten back the exercise calories this time, reached a plateau and dropped calories from 1500 to 1300. I love to exercise , walk, mini tramp, weights and exercise at home. I have never had any medical problems or on any medication ( touch wood) for which I am grateful. Think I have to reassess now maybe need to concentrate on muscle build rather than weight loss.
Crucially I think to weigh and count every calorie at the beginning of the journey, and move, move, move! If I can’t get my steps in, I walk around the house, and just bouncing on a mini tramp has benefits, just 15-20 minutes a day!
Just keep your mind on the prize it gets easier.

Good luck to all us “oldies” haha

deblux · February 18

Great thread! I’m new! Been using MFP for years, never joined the community 🤷‍♀️ I got away from logging last year in caring for my mother. Getting back at it.

I’m 65 with osteopenia. Most recent bone density - “slightly worse.” Also have a knee that is not great. I’m an avid walker - most days when roads are clear. Otherwise, I get steps in the house. One month into consistent 3-days a week hand weights and core (5-6 exercises 3-4 sets of 7-10 reps).

I put on 6 lbs over the holidays. I’d like to lose 14 lbs ultimately. Would be great to hit 8 lbs sooner rather than later as I know how much that helps my knees!and hiking weather is right around the corner 🥾💪

I am having trouble moving the scale. I am back to logging everything as of today. My eating is pretty healthy. I’m not a processed food person. I do indulge in nuts and my homemade breads.

Input greatly welcomed; especially on the osteopenia. I really want to reverse this! I do not take meds.

Glad to have this community!

AnnPT77 · February 19

@deblux, I now have full osteoporosis. I'm 69, F. Part of the background in my case was anti-estrogen drugs taken for breast cancer follow-up that increased risk of bone loss. I'm not angry about this, because alive is a heckuva good start on my day, even with osteoporosis. I do take drugs, alendronate sodium. I took them before for around 4 years, saw enough improvement that I was able to take a break from them for several years, now back taking the drug due to further degradation. This round, I've been taking them for just over a year. I've not had any side effects or adverse consequences. I'm not saying this to encourage or discourage you from a drug regimen, I'm just being honest about my context.

That I can recall without going back to my written report, the things I was told to do, aside from the drug regimen, were:
- Supplement calcium to reach above-basic levels between dietary intake and the supplement
- Supplement vitamin D, with a strong preference for the cholecalciferol form
- Strength challenging exercise, such as progressively challenging full-body weight training
- Weight-bearing exercise, of which walking is one example

I figure good overall nutrition is a good bet, too; and protein is especially important in our age group, because we metabolize it less efficiently. The implication is that it's good to get a bit more, and to spread it more through the day vs. focusing it on one or two meals. Protein affects muscle retention/gain, which can affect bone strength. Details about protein needs specific to our age group in this report:

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

I empathize with the knee issues: I have osteoarthritis and at least one torn meniscus - I suspect both. Losing weight helped a lot with reducing discomfort/pain severity and frequency. I'm quite active athletically these days, and work to get overall good nutrition consistently. Logging on MFP helps me with all of that, including keeping off the 50ish pounds I lost around 9 years ago.

Best wishes!

njmbritton · March 3

I'm turning 60 this year and hoping to lose 60# too! I could use a team effort!

springlering62 · March 4

njmbritton wrote: »

I'm turning 60 this year and hoping to lose 60# too! I could use a team effort!

Welcome!

I found that my “team” consisted of me, myself and I.

No one else really cared, TBH. Even my husband was fine rocking along as we’d always done. In fact, he was probably a bit resentful until a few months in, because he got smaller portions, cornbread wasn’t on the table as often, trips to the favorite Mexican restaurant were off the table (until I later learned their chicken super burrito packed a lot of protein for surprisingly low calories).

I decided to take the attitude that Me was my new full time occupation. I was a very hard worker in the office days, I just needed to channel that same energy, time, and focus on Me, for a change.

Women are so invested in giving their all to husband, kids, jobs, that doing stuff for ourselves is a revelation.

Weighing accurately and logging honestly will be the key. And think about how to spend your calories.

I’m currently in Europe, and have two terrific bakeries within a short walk. Instead of spending 163 calories on a lovely light seeded crusty roll for a pork sandwich lunch, I’m going to spend fewer calories on a large bowl of lettuce, tomatoes, and diced apple, topped with that same pork.

The 50 or 60 calories saved will help balance out the quarkini and huge bowl of milch kaffe (coffee with a mountain of steamed milk) I plan to eat for breakfast.

You have to start thinking like that. How can you Tetris your foods to reach a calorie goal.

Personally, I find planning and pre-logging my meals is super helpful. That way if I change it up and have lunch with a friend, I know how it will affect the rest of the day and can make adjustments to dinner, snacks or dessert to corral myself under goal for the day.

Your MFP boards will be your “team”. You’ll find a lot of support here, and believe me, no question is too dumb, no anxiety too gnawing. I’ve asked a million questions.

PS: why does no one in the US serve coffee in a bowl? It’s delightful!!!!

debcom7 · March 4

I’m turning 60 in June and after putting in more weight over Christmas realized that nothing would change if I didn’t make some big changes and put myself first this year.

I’ve lost and gained back weight over years with Atkinson, weight watchers, keto ..you get the picture. And I’ve always hated to excercise which was great into my 40s but then menopause…

I started my journey to lose 60 lbs possible more on January 7th when my glasses started feeling tight on my face…it was a wake up call. I was 20lbs heavier then I’ve EVER been and I’ve packed on the lbs since start of Covid , losing both parents and becoming empty nesters

. I started taking my dog for a walk 5 days a week and now up to 45- 50 minutes/ day.
I don’t log the excercise minutes I just stick to my calorie budget.

I found my TDEE by googling a tdee calculator, filled it in and then picked a calorie deficit I could live with aiming for 35% protein 35% carbs and 30% fat macros..then started logging everything that goes in my mouth. It’s very eye opening isn’t it?

I learned over a last 2 mths how to make the most out of my calories. I’ve set protein as my goal and started adding things like high protein Greek yogurt, 2% cottage cheese ( I blend it smooth with stick blender and add into scrambled eggs, bowl of soup, pasta sauce etc)

I’ve bought a protein powder I like taste of and make smoothies with it, fruit ,0% Hugh protein Greek yogurt and unsweetened almond milk. I add a serving of collagen into my morning tea for extra protein.

I’ve cut back on all junk food, cookies etc .things like nuts and cheese in moderation as they are calorie dense. Look for recipes that add more nutrients and less empty calories. Snacks are now celery or apples with natural peanut butter, Greek yogurt with so sf jello powder and frozen fruit thawed on top…I’ve got a WW recipe for muffins I like when need a sweet or add choc, protein powder to mix of cottage cheese blend and Greek yogurt tastes like a dessert!. I’ve lost 20 bs so far.
As I upped my protein my cravings for sugary stuff went down. Each week my eating has gotten healthier and I want the healthier choices too. I still make fries etc for supper for hubby but I have baked potatoe or extra veggies and I don’t feel deprived. If I have dinner out I plan for it and make choices first my other meals that allow me to fit it in or a go over a bit…next day I cut back a bit so it evens out . I didn’t make a habit out of eating out though as I have more control in m6 own kitchen but now and then it’s a treat.

I get up in the morning and jump on MFP and plan what I’m going to eat today right down to my after supper snack(s) and try to stay within my lubes. I can tweak it through the day if needed, sometimes I can’t eat everything I plugged in…sometimes I go over a bit , sometimes under but if I didn’t track I wouldn’t be losing that I’m sure of. Next up I want to add some resistance training with dumbbells.
Good luck !

60 year old woman weight loss

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