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Started By
Message
How to lose weight over 50?
Posted on 7/30/24 at 7:10 am
Posted on 7/30/24 at 7:10 am
I am trying to lose 15-20 lbs.
I am a 51 yr old male 5’9 and 177lbs.
For the past 3 weeks I have been on a sub 1500 calorie diet that consists of no sugar, no carbs and only protein throughout the day and then protein and vegetables for dinner.
In three weeks, I feel better but the scales shows no movement.
My typical day is as follows;
wake up and drink black coffee eat an Epic Bison bar. Go to work where I am on my feet all day. Eat one or two more protein bars through out the day and then eat chicken breast or 2 thighs for dinner.
On the weekend my wife and I have drinks by the pool but it’s only tequila, water and lime juice. This past weekend i splurged and had cheese but in moderation.
Its been 3 plus weeks the scale show my original weight, 177.
Anyone with knowledge to tell me what changes need to be made or what the frick I am doing wrong?. Can take insults as well because I don’t know what I am doing, obviously .
Many thanks
T
I am a 51 yr old male 5’9 and 177lbs.
For the past 3 weeks I have been on a sub 1500 calorie diet that consists of no sugar, no carbs and only protein throughout the day and then protein and vegetables for dinner.
In three weeks, I feel better but the scales shows no movement.
My typical day is as follows;
wake up and drink black coffee eat an Epic Bison bar. Go to work where I am on my feet all day. Eat one or two more protein bars through out the day and then eat chicken breast or 2 thighs for dinner.
On the weekend my wife and I have drinks by the pool but it’s only tequila, water and lime juice. This past weekend i splurged and had cheese but in moderation.
Its been 3 plus weeks the scale show my original weight, 177.
Anyone with knowledge to tell me what changes need to be made or what the frick I am doing wrong?. Can take insults as well because I don’t know what I am doing, obviously .
Many thanks
T
This post was edited on 7/30/24 at 7:15 am
11
Posted on 7/30/24 at 7:21 am to Tenfold
quote:
I am trying to lose 15-20 lbs.
I am a 51 yr old male 5’9 and 177lbs.
For the past 3 weeks I have been on a sub 1500 calorie diet that consists of no sugar, no carbs and only protein throughout the day and then protein and vegetables for dinner.
In three weeks, I feel better but the scales shows no movement.
My typical day is as follows;
wake up and drink black coffee eat an Epic Bison bar. Go to work where I am on my feet all day. Eat one or two more protein bars through out the day and then eat chicken breast or 2 thighs for dinner.
On the weekend my wife and I have drinks by the pool but it’s only tequila, water and lime juice. This past weekend i splurged and had cheese but in moderation.
Its been 3 plus weeks the scale show my original weight, 177.
Anyone with knowledge to tell me what changes need to be made or what the frick I am doing wrong?. Can take insults as well because I don’t know what I am doing, obviously .
Many thanks
T
no different than any other age...be in a caloric deficit
1) start lifting weights. being your age, its more important than ever. and i mean really lifting, not 3-5 lbs dumbbells. suggest 2-3 days a week following a barbell program, prefer something like starting strength, strong lifts, greyskull etc. start with just the barbell
2) stop eating the protein bars and eat real food
3) start weighing your food and start tracking calories and protein.
4) start walking 10k steps per day
for calories and macros...prolly need to be something like this- feel free to replace the carbs with fat. but get rid of the protein bars and go all non processed food.
Posted on 7/30/24 at 7:31 am to lsu777
Thanks for the help.
I will start the process today namely numbers 1 and 4..
Are the epic bars bad? These are the protein bars I eat. All meat and not the chocolate ones or any of that fluff .Epic bars are incredibly convenient as ai take no lunch.
I have been tracking my food and stay below 1300 calories a day.
I also take two 1000 mg omega-3 supplements, morning and night.
I can start the 10k steps today and will start lifting weights. Again appreciate the help.
I will start the process today namely numbers 1 and 4..
Are the epic bars bad? These are the protein bars I eat. All meat and not the chocolate ones or any of that fluff .Epic bars are incredibly convenient as ai take no lunch.
I have been tracking my food and stay below 1300 calories a day.
I also take two 1000 mg omega-3 supplements, morning and night.
I can start the 10k steps today and will start lifting weights. Again appreciate the help.
Posted on 7/30/24 at 8:04 am to Tenfold
You can change your body's composition and not lose weight. You could lose fat and gain muscle and the scale doesn't change.
Posted on 7/30/24 at 8:38 am to Tenfold
Biggest thing I'd recommend is lifting weights if you can/have time.
You gotta get your maintenance calories up, that'll be way easier and healthier than just continually dropping your caloric intake until you start losing weight.
Heavy weightlifting for 30 minutes can burn as much or more calories than 30 minutes of cardio. However, it has the added benefit of building muscle. That muscle building process burns extra calories 24/7.
Also yes, as 777 said, cut some of those bars. First off, they are basically nothing. 7 grams of protein each. If you eat three of those a day, your current diet has you sitting around probably 40-50 g protein a day. You are massively underfeeding yourself. You're not losing weight because you have trained your body to function way underfed. It's going to hold on to fat for dear life.
For your diet, I'd recommend trying to eat a real meal in the morning. At least 4 eggs (or a cup of egg whites). I'd recommend it with some sort of carb serving but if you really want to stay super low carb, you can throw in some veggies or something.
It it has to be bars only at work for whatever reason you decide, just switch to something like a 'One' bar or some other low carb but high protein bar. You should be getting at least 20g protein in a protein bar. Your evening meal is fine.
Doing that should get you up to around 100 g protein a day which is still low but way better than you were doing.
You gotta get your maintenance calories up, that'll be way easier and healthier than just continually dropping your caloric intake until you start losing weight.
Heavy weightlifting for 30 minutes can burn as much or more calories than 30 minutes of cardio. However, it has the added benefit of building muscle. That muscle building process burns extra calories 24/7.
Also yes, as 777 said, cut some of those bars. First off, they are basically nothing. 7 grams of protein each. If you eat three of those a day, your current diet has you sitting around probably 40-50 g protein a day. You are massively underfeeding yourself. You're not losing weight because you have trained your body to function way underfed. It's going to hold on to fat for dear life.
For your diet, I'd recommend trying to eat a real meal in the morning. At least 4 eggs (or a cup of egg whites). I'd recommend it with some sort of carb serving but if you really want to stay super low carb, you can throw in some veggies or something.
It it has to be bars only at work for whatever reason you decide, just switch to something like a 'One' bar or some other low carb but high protein bar. You should be getting at least 20g protein in a protein bar. Your evening meal is fine.
Doing that should get you up to around 100 g protein a day which is still low but way better than you were doing.
Posted on 7/30/24 at 8:53 am to Fe_Mike
quote:
Biggest thing I'd recommend is lifting weights if you can/have time.
You gotta get your maintenance calories up, that'll be way easier and healthier than just continually dropping your caloric intake until you start losing weight.
Heavy weightlifting for 30 minutes can burn as much or more calories than 30 minutes of cardio. However, it has the added benefit of building muscle. That muscle building process burns extra calories 24/7.
Also yes, as 777 said, cut some of those bars. First off, they are basically nothing. 7 grams of protein each. If you eat three of those a day, your current diet has you sitting around probably 40-50 g protein a day. You are massively underfeeding yourself. You're not losing weight because you have trained your body to function way underfed. It's going to hold on to fat for dear life.
For your diet, I'd recommend trying to eat a real meal in the morning. At least 4 eggs (or a cup of egg whites). I'd recommend it with some sort of carb serving but if you really want to stay super low carb, you can throw in some veggies or something.
It it has to be bars only at work for whatever reason you decide, just switch to something like a 'One' bar or some other low carb but high protein bar. You should be getting at least 20g protein in a protein bar. Your evening meal is fine.
Doing that should get you up to around 100 g protein a day which is still low but way better than you were doing.
yep, all this
Posted on 7/30/24 at 9:23 am to lsu777
Thanks Mike, 777 and Turbo
Some good info here and I can make sense of it. I will increase my protein and replace the bars.
I appreciate all the help.
T
Some good info here and I can make sense of it. I will increase my protein and replace the bars.
I appreciate all the help.
T
Posted on 7/30/24 at 9:40 am to Tenfold
quote:
I am trying to lose 15-20 lbs.
I am a 51 yr old male 5’9 and 177lbs.
I'm about the same age. I had this exact problem several years ago. Started running and lost 25 lbs pretty quickly and have kept it off. Now, I'm at the point where I'm trying to gain some weight and add some muscle. So, I've started hitting a protein goal and lifting more than I did. Ideally, I want to convert about 2-3 lbs of this belly fat to upper body muscle.
If you've never run before, I recommend the Couch to 5K program. Equally important would be to figure out your zone 2 and keep your workouts in that range for a while. Also, being outside and running was WAY more effective than being inside on an elliptical or treadmill. Unsure why, but the minute I moved those workouts outside is when I saw the change.
Posted on 7/30/24 at 10:45 am to Tenfold
Definitely not an expert and have no formal training.
I’m 48 and for right at a year now I have decided to lose weight and get in shape and here is what i have been doing and have done.
HIT training 3-4 days a week.
Run or walk with weighted vest 4-6 days a week 3-5miles
Eat oatmeal with 15g of protein powder for breakfast
Preworkout/ 30g of carb shake before lunch workout
Lunch is a 32g protein shake
Supper (3-4nights a week) is lettuce salad with a lean protein (fish/chicken/beef) at 5-6pm
20gr of choc protein powder blended with some ice and milk for a desert snack.
I somewhat eat normal during the weekends (rice and gravy and carbs and even bread and sweets)
I have given up beer and limited my alcohol intake and have been dropping ~ a pound a week since I have committed to that routine.
I’m 48 and for right at a year now I have decided to lose weight and get in shape and here is what i have been doing and have done.
HIT training 3-4 days a week.
Run or walk with weighted vest 4-6 days a week 3-5miles
Eat oatmeal with 15g of protein powder for breakfast
Preworkout/ 30g of carb shake before lunch workout
Lunch is a 32g protein shake
Supper (3-4nights a week) is lettuce salad with a lean protein (fish/chicken/beef) at 5-6pm
20gr of choc protein powder blended with some ice and milk for a desert snack.
I somewhat eat normal during the weekends (rice and gravy and carbs and even bread and sweets)
I have given up beer and limited my alcohol intake and have been dropping ~ a pound a week since I have committed to that routine.
Posted on 7/30/24 at 11:26 am to Ol boy
quote:
I have given up beer
And you lost me......
I figure if I'm gonna run 30+ miles a week, I can at least have my beer.
Posted on 7/30/24 at 11:40 am to Aubie Spr96
So running is not an option. I was a poor farm boy that blew out his ACLs and didn’t get them fixed until later in life.
But, I can walk and will start today. Also like the weighted vest approach.
All in all you guys have given me some solid advice and I appreciate the wisdom/experience.
But, I can walk and will start today. Also like the weighted vest approach.
All in all you guys have given me some solid advice and I appreciate the wisdom/experience.
This post was edited on 7/30/24 at 1:33 pm
Posted on 7/30/24 at 12:47 pm to Aubie Spr96
quote:
I figure if I'm gonna run 30+ miles a week, I can at least have my beer
Lol I felt the same way but…
I kept watching my weight trend fluctuate with the weekends and the large intake of beer. It’s “sobering” some pun intended to do a hard workout with miles included show 600-900 calories burned then know what a 18pack of calories will be.
Also looking at my sleep scores and resting heart rate has been an eye opener.
Disclaimer I’m not a preacher or a doctor just what’s working for me.
Posted on 7/30/24 at 3:06 pm to Ol boy
I have a similar weekly plan to yours.
I’m 43 and lost 22 lbs in four months. I’m leaner with noticeable muscle definition increase. Was 183 lbs and dropped to 161 lbs.
Weight lifting 5 days.
Run 1 mile 4 days on incline treadmill.
Run 3 miles 1 day on incline treadmill.
Breakfast is two eggs and a protein shake.
Lunch is protein shake.
Dinner is a protein and carb.
Snacks though out; the day protein shake, two beef sticks.
Weekends are fair game but I eat smaller portions and a lot less snacks.
I used to occasionally have a couple of beers on the weekend but hardly have any now.
I still have a couple of bourbons every Friday and Saturday night.
I’m 43 and lost 22 lbs in four months. I’m leaner with noticeable muscle definition increase. Was 183 lbs and dropped to 161 lbs.
Weight lifting 5 days.
Run 1 mile 4 days on incline treadmill.
Run 3 miles 1 day on incline treadmill.
Breakfast is two eggs and a protein shake.
Lunch is protein shake.
Dinner is a protein and carb.
Snacks though out; the day protein shake, two beef sticks.
Weekends are fair game but I eat smaller portions and a lot less snacks.
I used to occasionally have a couple of beers on the weekend but hardly have any now.
I still have a couple of bourbons every Friday and Saturday night.
Posted on 7/30/24 at 6:59 pm to KTShoe
Full disclosure. I stopped today to get a inbody scan today. In 5 weeks I have lost ~ 6 pounds but have lost one pound of lean muscle mass.
Not trying to get jacked but don’t want to lose any more mass, will need to start adding more protein and carbs.
7-30-24 222.6 19.2%inbody
6-19-24 228.6 20.7%inbody
Not trying to get jacked but don’t want to lose any more mass, will need to start adding more protein and carbs.
7-30-24 222.6 19.2%inbody
6-19-24 228.6 20.7%inbody
Posted on 7/30/24 at 8:31 pm to Tenfold
If you take the time to briskly walk 10-15K steps a day, have yogurt and fruit for breakfast and dinner with a really good lunch sandwiched between am and pm, you will begin to lose weight. 
Posted on 7/30/24 at 10:34 pm to Fe_Mike
quote:
You are massively underfeeding yourself. You're not losing weight because you have trained your body to function way underfed. It's going to hold on to fat for dear life.
This is so true. Hitting the gym, walking every day and starving yourself at the same time is a recipe for failure. It’s a tough balance to be in a deficit but not too much of a deficit…and alcohol is a big curve ball.
If you watch the videos of celebrities getting jacked for movies or the diet plans for these online workout program theyre all similar. You work out like crazy but also eat a ton more than you think you should.
This post was edited on 7/30/24 at 10:43 pm
Posted on 7/31/24 at 9:41 am to SquatchDawg
Can anyone recommend a good dumbbell program for a beginner 52 year old? Thirty years ago I lifted free-weights quite a bit, so I'm not totally inexperienced, but never focused solely with dumbbells. I have a Boxflex adjustable set and a small Reebok "aerobic deck" ( Amazon Link). I just need a solid routine that won't destroy someone with semi-compromised shoulders and weak (beginner) muscles.
Posted on 8/1/24 at 9:10 am to Tenfold
quote:
no different than any other age...be in a caloric deficit
Just start off slow. Even if it's just walking a mile a couple times a week. No need to jump all in and hate it.
Posted on 8/1/24 at 3:06 pm to Tenfold
Swimming is great for exercise too if you have access.
Posted on 8/2/24 at 8:46 am to Tenfold
I would add a large salad to your daily intake. Lots of raw vegetables with an oil and vinegar dressing. Fiber can be helpful for weight loss.
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