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Best tricks/tips for over 50 metabolism change
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At the risk of being sent to the search button-I would appreciate tips/tricks to help me get back on track and modify my eating plan. I am a mess food wise the last 3 years and it shows. I am closer to 60 than 50, post meno, still very active and used to be long distance tris but that is out due to a hip replacement last year. Just finished walking an half marathon.No running-walking only but can ride/swim, weight training etc but the intensity level is so much less so the pounds have packed on.
I am a vegetarian-wanna go vegan but struggle with that.
I know portion control etc, watch gluten/dairy etc.I have been paleo but not anymore. I use "lose It" app, hated weight watchers, did Jenny Craig blah blah blah. Just still looking for the magic combo of thing that will make the pounds stay away/come off. I want to cont to do shorter tri-olys or less-but not with this fat ass.
Thanks all!
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Re: Best tricks/tips for over 50 metabolism change [cayenne] [ In reply to ]
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do you drink? don't drink :>

i've found high fat/protein - low carb is the most sustainable. Not ultra low or my heart rate shoots up. I need red meat but if you can make it work on veggie, fantastic.

i've always got a bowl of roasted nuts out. Mostly for the kids but I grab them too.

if the junk isn't in the house, you can't eat it . . .

good luck!
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Re: Best tricks/tips for over 50 metabolism change [cayenne] [ In reply to ]
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I just got this book and have heard good things about it. Written by an actual nutritionist. I'm very curious to see what she has say about inflammation.

http://www.jennifersacheck.com/the-book/

clm
Nashville, TN
https://twitter.com/ironclm | http://ironclm.typepad.com
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Re: Best tricks/tips for over 50 metabolism change [kiki] [ In reply to ]
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kiki wrote:
do you drink? don't drink :>

i've found high fat/protein - low carb is the most sustainable. Not ultra low or my heart rate shoots up. I need red meat but if you can make it work on veggie, fantastic.

i've always got a bowl of roasted nuts out. Mostly for the kids but I grab them too.

if the junk isn't in the house, you can't eat it . . .

good luck!


^^^^^THIS^^^^^

Having struggled for over 40 years with my weight, it has only gotten worse as I approach my 60's. Blood sugar control is at the base of weight loss. As you age, this gets more difficult, no matter what the scale says. It also explains why women over age 40 seem to struggle to avoid putting on pounds after having no problem until that time.

Staying away from starchy, processed carbs is key to not being hungry so often and making your life miserable. Replacing those calories with more healthy fat and protein, i.e.,I had uncured bacon, eggs, and coffee for breakfast, no cereal or juice. Heading off to indoor high-intensity Cycle class now and feel fine.

X2 for "you can't eat what isn't there" ;-)

Wag More, Bark Less
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Re: Best tricks/tips for over 50 metabolism change [cayenne] [ In reply to ]
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I'm 50, menopausal, slim, and I haven't struggled with my weight up to now - I don't know if that makes me more or less qualified to give a view. There's nothing special about my metabolism, as I was a fat kid in the 70s when kids weren't fat.

I do train most days, but it's only for short-course, and the workout are hardly ever longer than an hour (often just 30 mins). I used to do more endurance stuff, long rides and bike races, but honestly I've found that I feel just as fit and strong, and thin, doing the short stuff. Some of it is quite intensive.

One thing I find helpful is not to eat too often. That is, when I do eat it's whatever I like, including a lot of carbs, full meals, dairy/gluten bring it on, alcohol when I fancy it - BUT the meals are quite spaced out. After dinner, it's nothing until after training the next morning at about 10am, so that's about 12 to 14 hours without food (ok, I'll have 2 or 3 cups of tea before training - how else to get out of bed?). Sometimes I'll just have a frothy coffee after training and not eat till lunch, so it might be 16 hours without much food.

If I'm not very hungry at dinner time I won't eat much, maybe a bit of toast and tea or soup or something simple. (I'm not a quinoa and kale kind of gal.)

So my tip is: forget the diets, and eat only when you're properly hungry (which might be only once or twice a day) - but when you are hungry, eat properly and love your food.

Something to think about, anyway.
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Re: Best tricks/tips for over 50 metabolism change [cayenne] [ In reply to ]
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Finding more ways to move your body may help give your metabolism a boost. Planned exercise is one way you burn a few extra calories. The Centers for Disease Control says older adults should aim to get 150 to 300 minutes weekly of moderate-intensity exercise such as a swim or a bike ride.

You can also increase the calorie-burning by finding ways to be more active during the day. Park your car at the far end of the parking lot, use the stairs instead of the elevator or stand while you are working or when you talk on the phone. You can also walk in place while watching TV or you can jump rope during commercials.
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Re: Best tricks/tips for over 50 metabolism change [Darmanitan] [ In reply to ]
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I got a FitBit which really helps me know how many calories I am burning (not sure if it is accurate but it still helps).
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Re: Best tricks/tips for over 50 metabolism change [cayenne] [ In reply to ]
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wanted to throw another one in here --

i can't sustain massages or rolling or home stretching -- will do it for a bit, then forget/get bored.

so i've been doing yoga a couple days a week, and it's unbelievably helpful. Getting the ROM in in an enforced, structured setting. I like bikram -- love the heat -- but expect any discipline would do. There's a sneaky strength element in there too, also good.
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Re: Best tricks/tips for over 50 metabolism change [Kat_Kong] [ In reply to ]
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Kat_Kong wrote:
I got a FitBit which really helps me know how many calories I am burning (not sure if it is accurate but it still helps).

I got an Apple Watch and it gives me calories, steps, exercise and reminds me once an hour to stand up, which is very helpful at work. And it was eye-opening to see how little calories/movement I had when I worked long days.

clm
Nashville, TN
https://twitter.com/ironclm | http://ironclm.typepad.com
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