Need help with ideas on losing weight... I don;t eat that much but just seem to gain weight. I am frustrated and getting pudggy. Yuk!
Have you tried actually increasing the amount of food you eat? Sometimes active people ( I am assuming you exercise regualarly) can eat too few calories and the body will fight weight loss. Depending on your activity level and your diet, you may not be getting enough calories. It'a a thought...
I am not a registered dietitian but I don't think the methodology of losing weight is much different after 50 than before (BTW I am 66). It comes down to healthy nutrition and exercise. Whatever the age, to lose weight, one still needs to be in caloric imbalance, either via caloric restriction (within healthy limits of course) and/or exercise, vigorous and lengthy enough (at least 30 minutes most days within, perhaps 50% to 80% Max Heart Rate)in order to burn more calories than one takes in. Sure our metabolism slows somewhat in the aging process but most weight is picked up among seniors because their activity level drops off increasingly over time while their dietary habits stay the same or get worse.The result is excess calorie intake, which is then stored as fat. We have just got to stay on the move as the years pile upon us or the weight will pile up instead. There is no "magic bullet". That is my two cents based on training and life experience. Len
Don't forget that any living creature's metabolism is based in large measure on how much lean mass (muscle tissue) they carry. Since your percentage of muscle tissue decreases after age 25-30 in women and 30-35 in men, unless you do some strength training to maintain and/or increase your lean mass, you will begin to gain bodyfat as you age without even increasing your caloric intake. This is reflected in standard calorie requirement charts...it is not that the older individuals are less active, but that they have less metabolically active tissue to maintain. Strength training can make a difference in the over-50 "bulge battle"!
It is important to get a handle on what, when and why you are eating. Try keeping a journal for a week that includes what you eat, how much and how you were feeling at the time. (ie: bored, hungry, tired, etc). My mom doesnt each much either but she might eat a giant muffin (600cal) potato chips, etc. These empty calories add up fast. Also, you should be weight training 2-3 times wk. to increase muscle and some type of cardio 3-5x wk (walking is fine). Try making small changes such as switching to skim milk or use cooking spray instead of oil. Eat more fruits and vegetables. They are healthy and will fill you up without adding too many calories. Good luck!
I have the same problem. I am 46 and very active. Butt...no matter how little or what i eat, i can not loose weight and sometimes gain weight. I keep a food diary, do aerobics, lift weights and do toning exersizes. what else is there?
I have tried everything. My middle just get bigger and bigger. Weights make be weight more and with my bone problem it is hard to do them.
Everyone keeps saying "no matter how little I eat". Perhaps, as a previous poster said, you are eating too little? So many people do that and damage their metabolisms. Lift weights, eat a clean diet, and eat the amount of calories that your body needs. You may have to start eating a lot more at first to get your body back to thinking that it is not starving.
I agree with Fitness Fanatic on this subject. If you eat to few calories your body goes into "survival mode" it not only hangs on to what you have in your system but quickly stores away anything you consume. Idealy you want your body to use quickly what you consume and as a last resort store in for emergencies!
It sounds like you are aware of what your intake is . You also state you are very active which is good .
I have some ideas:
1. Increase cardio in your target HR zone to either 30 min per day 3 to 4 times a day or 2 15 minute segments twice a day.
2. Change the order of your routine if you always follow the same routine switch it out do something different first etc ...
3. Change out aerobics for another class possibly your accustomed to that workout.
4. Try cross training !
Let me know if this is any help !
|<Wt Management Director>|
[QUOTE] what else is there? Slim fast?
My recommendation as it relates to Slim Fast is look at the label. Given that two of the main ingredients are milk and sugar I'd suggest something else. Also, remember it is best NOT to drink your calories - unless you are on a medically monitored formula/fast.[/QUOTE]
Please don't overlook seeing your doctor for a physical. Do not assume weight gain is due to aging. 1 of of 8 people have thyroid disease, myself included. Your thyroid affects metabolism. A simple blood test can confirm it. Daily medication works wonders. P.S. I am a registered nurse.
1 out of 8 people has thyroid disease. Thyroid regulates metabolism. I can speak from personal experience that you can gain weight if you become hypothyroid. A simple blood test will confirm. I was diagnosed in my early 30's. Others may become "hypo" later in life. GET TESTED. FYI: I'm a registered nurse.
News Flash: On the ACE Fitness site there is a RMR formula which is up to date. Granted it is not exactly precise ,but for the most part it is relatively accurate. www.acefitness.org/updateable/update_display.aspx
It should be the article titled the Calorie cost of Physical activity and Exercise.
As far as being age 50 40, what have you. Realize if you are doing everthing though possible to lose weight, think again. Age: For the most part if there is a consistent problem, seek blood and urine tests and get the "clinical skibby" on metabolism, mineral deficiencies if any, and vitamin deficiencies if any, and most likey also creatine levels. 9/10 times is this level is too high or low, metabolism problems are on the rise. This is the most often overlooked aspect. Also too consider any medications or supplements you are taking. Most women and men do not realize that some medicine causes weight gain or bloatedness and some does not jelp metabolism. At best, weight change itself is not a good measuring devise. Best is tape measurements and possibly the pants trick. Break out the pants and see how they feel.
anyhow rememebr post menopause also cause weight gain due to changes in hormones. And for men mostly, weight gain is due mostly to muscle atrophy. In older age especially men, tend to hit hard on the cardio when weight gain strikes, but lack muscle maintenance or lean muscle gain is in reality what is causing a "barrier or rollercoaster of progress". As far as those who claim to be doing evrything. Have you actually sat down and analyzed your food intake and exercise routine? If so, have you seen a Dr. about the above clinical tests? If you have been mostly lifting weights but never "cardio challenged yourself" this could be it. You see if your v02 max is not at least lifting itself up after years of weight training, ther you go. Oxygen drives the metabolism and the better it delivers itself to muscles and throughout the body, the better your metabolism, thus increasing Mitochondria, the bodys metabolizers.
how do you determine where your target heart rate is during exercise. I eat about 1,500 calories a day and exercise at least 30 min. and still cannot lose no more than 20 lbs. Is running not walking better.
[QUOTE]how do you determine where your target heart rate is during exercise.[/QUOTE]
Unfortunately, target heart rates aren't a very good tool for most people. The main problem is that they rely on an accurate picture of your Max Heart rate which few people have. There is no formula worth using to estimate Max Heart rate.(*) You need to test for it, which is a difficult thing. Heart Rate Training is very useful for some competitive endurance athletes. For the rest of us, percieved exertion is more practical.
The advice from the ACSM is to aim for "between 60% and 90% of your maxiumum heart rate."(+) On an RPE scale of 0 (napping) to 10 (maximum effort), that corresponds to about 5 to 8.5 which is a very large range. Reasonably healthy fit people can sustain an effort of about 6-7 for most of their endurance exercise. If you are less fit 5-6 may be more appropriate for you.
[QUOTE]I eat about 1,500 calories a day and exercise at least 30 min.[/QUOTE]
Consider that the Dietary Guidelines for Americans says: "To sustain weight loss in adulthood: Participate in at least 60 to 90 minutes of daily moderate-intensity physical activity while not exceeding caloric intake requirements." It takes a lot of work.
[QUOTE]Is running not walking better.[/QUOTE]
The intensity you use depends on your fitness level and time available. Running burns more Calories per minute. Thus, if you are time constrained AND fit enough, running is more effective at Calorie burn. Walking can work, but you have to spend a lot of time walking. The good thing about walking is that you can do it for a long time and can repeat it daily. Running can be done daily by people who work up to that fitness level, but for beginners it can be a challenge running a significant duration or frequency without getting injured. Injuries set weight loss back a lot. So, you can increase your intensity to that which your fitness level allows.
(*) Robergs, RA, Landwehr R. "The Surprising History of the HRmax=220-Age Equation." Journal of Exercise Physiology online. Volume 5 Number 2 May 2002.
(+) ACE Personal Trainer Manual.
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