Help! 45 y/o female gaining even with exercise

Our metabolisms change as we get older. I know I sure can't eat the way I did even a couple of years ago without seeing changes for the worse in the body. Are you tracking what you're eating? Do you know what your BMR and TDEE are?

What worked for me was upping protein considerably and decreasing carbs. I'm not talking low carb but lower carbs. My sweet spot seems to be around 100g per day where protein is 100-140 g per day.

I would also look at your workout. I see people on the elliptical texting, reading books, or the newspaper. Not saying that you are not getting a good worlout from the elliptical, I just never did. Try stepping off the elliptical and onto the treadmill and do some Tabata work or intertvals.

GL!

I've been struggling with exactly the same problem, although I am almost 60. I have been trying to crack the 140-point for months.

A few days ago, I read something that reminded me about carbs, and decided to try just reducing the carbs in my diet. Nothing extreme, nothing I can't maintain, at least so far. I was shocked to find that the RDA is 300-something carb grams/day. The low-low carb diets want you in the under-40 range. I've been keeping mine in the under-100 range and have lost 3 pounds in 4 days. Obviously that trend will slow at some point (well, maybe not obviously, but most likely), but you might want to give it a try.

The numbers might be arbitrary. For example, if you've been averaging 600 carbs/day (which is very easy to do), just try cutting it by 10 or 20% and see what happens. Nothing to lose (no pun intended!). Or just cut out one thing, like bread or pasta, and see if that helps.

When tracking your foods, use carbs minus fiber to equal what is called "effective carbs." So if something has 15 g of carbs and three grams of fiber, that = 12 grams of carbs.

Please, no flames! I am eating well and keeping up with my exercise etc. I'm not substituting bacon for whole-wheat bread or anything like that. I just wanted to say what is working for me and something you might want to try. If this approach doesn't appeal to you or anyone reading this post, PLEASE ignore it. I'm not trying to start a back-and-forth discussion - just making an innocuous and I hope helpful comment.

hth -- Barbara

But how much are you eating?? Are you tracking?

I definitey agree with looking in to your food intake....that matters alot..and switching up your workout whic appears to be mundane.....I would suggest checking out bodybuilding.com. Not for bodybuiling per say but to see how normal everyday people have transformed there bodies. You'd be amazed!

weight loss is determined by your eating not your exercise, unless you're spending hours a day doing tough workouts. 30 minutes a day 3 days a week of elliptical isnt going to make much of an impact at all on weight loss.

plus are you also adding a bit more to your diet thinking that you earned it because of the exercise? that can really hurt you because it's almost a given that people dont burn anywhere near the amount of calories they think they burn during an activity. for instance you're probably burning 150-300 calories per workout. that can easily be eaten back in a snack

Bump.

It is hard to guess! But I'd look at your intake first and throw in some strength training to your routine. I'd say leave off simple carbs, eat more low fat protein, and more raw fruits and veggies. I'm 54 and it's worked well for me.

"Your Diet is #1. You can live in the gym, but if you don't eat clean you're wasting your time!" - IFBB Pro Bikini Jessica Jessie

I have that as my background on my computer at work. It is so true. If you are eating the same exact way as last year and you are not seeing progress you need to change some stuff up. Since, you say you are working out, it must be in your diet I would have to guess. Don't give up though just change some things and see what works for you. Everyone is different.