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Message
re: How to lose weight over 50?
Posted on 8/5/24 at 6:09 pm to Tenfold
Posted on 8/5/24 at 6:09 pm to Tenfold
quote:
Eat one or two more protein bars through out the day
They have sugar in them.. The Bison Bar you speak of has 10g of labeled sugar and probably a bit more not.. Protein bars are a pretty big offender when it comes to hidden sugars.. .Maybe cut those out and eat a couple eggs from breakfast.. Then if you need protein during the day grab some beef sticks from a company called Chomps (the taco flavor ones are fantastic) .. Make that switch for a couple weeks and see if that helps ...
That said at your height, 177 isn't a terrible weight with decent muscle comp..
0
Posted on 8/7/24 at 9:55 am to RoyalWe
I found this beginner workout using dumbbells.
Fitness Drum 12 Week Dumbbell Workout Plan for Beginners
Fitness Drum 12 Week Dumbbell Workout Plan for Beginners
Posted on 8/7/24 at 11:10 am to lsu777
Alcohol is a problem for me, and should be priority #1.
Posted on 8/7/24 at 11:42 am to Tenfold
It sounds like you're putting in a lot of effort, which is great! I had a similar experience a while back. I was on a low-carb, high-protein diet and didn’t see much movement on the scale initially either. One thing that helped me was adding a bit of strength training to my routine—nothing too crazy, just some basic weightlifting. Also, sometimes the scale doesn’t budge because your body is adjusting, so don’t lose hope. Maybe check in with a nutritionist to make sure your diet is balanced.
Posted on 8/9/24 at 7:00 am to Tenfold
Adding weight training is a must. I biked (indoors and on trails), went on long walks, and always walked when golfing and I didn't see a big difference on the scale for years. I was in my mid 30's and had stopped doing weights because I never really enjoyed them, but I noticed I was getting injured a lot and wasn't happy with my body composition. And for the record I was still eating like I was in my early 20's so I was putting in tons of effort to burn off crap food. I cut way back on processed foods, drinking, and late night snacking. I still drink, but only on the weekends and less than before. I actually log every drink on my Apple health app, and I can see that I had 12 drinks in July, which I feel is reasonable.
Last year when I turned 40 I went and bought some dumbbells and a few kettlebells. I got serious about what I was eating and cut back on the long cardio sessions. I wen from 190-195 (I'm 5'11) to about 180-184 give or take, so not a huge loss but man I feel so much better. It's only 10 pounds but I've added muscle and lost fat.
Make sure you add a stretching routine as well,
Last year when I turned 40 I went and bought some dumbbells and a few kettlebells. I got serious about what I was eating and cut back on the long cardio sessions. I wen from 190-195 (I'm 5'11) to about 180-184 give or take, so not a huge loss but man I feel so much better. It's only 10 pounds but I've added muscle and lost fat.
Make sure you add a stretching routine as well,
Posted on 8/9/24 at 8:00 am to RoyalWe
quote:
Can anyone recommend a good dumbbell program for a beginner 52 year old?
go to Funk Roberts youtube page. He has all kinds of workouts bodyweight, kettlebells, DBs,
Many types, many durations.
Posted on 8/10/24 at 2:25 pm to Tenfold
Take 2 laxatives
Posted on 8/11/24 at 2:30 am to Tenfold
quote:
I am trying to lose 15-20 lbs. I am a 51 yr old male 5’9 and 177lbs.
Your height and body weight seems to be okay. At 5'9" that seems like a good body weight.
If you are trying to lose 15-20 lbs, you are most likely to lose muscle mass.
You would look like a 'walking skeleton'.
quote:
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.
Cutting out the sugar and HFCS(high fructose corn syrup) is a great step and very important. You are getting your blood chemistry back to healthy levels.
'No carbs' at all? That doesn't sound too good of a plan.
Our body's need carbs for vital functions.
Perhaps you are referring to 'bad carbs'?
Our bodies need the "Big three" to function well and have a healthy life:
1. Carbs
2. Fats
3. Proteins
No hard fast rules, just remember:
* There are good carbs and bad carbs
* There are good fats and bad fats
* There are good proteins(lean) and crap proteins(processed meats).
quote:
wake up and drink black coffee eat an Epic Bison bar...Eat one or two more protein bars through out the day
Those protein bars are loaded with hidden sugars, HFCS, dyes, preservatives...
* If something has hydrogenated oil in it, don't touch it with a 10 foot pool. The crap is in a lot of prepared foods, crackers, cookies, microwave popcorn...
For breakfast, you need good clean proteins: eggs, Canadian bacon, berry's like blueberry's, strawberry's, fruit like cantaloupe, grapefruit...
Perhaps a small 6-8oz can of vegetable juice.
For snacks: a boiled egg, a small handful of almonds, a mozzarella cheese stick, celery or a small apple...
For lunch, a good salad(romaine lettuce) with tuna, turkey, cucumbers, cherry tomatoes cauliflower, broccoli ..along with a balsamic vinaigrette dressing.
For dinner, mix it up. Fish(baked, griiled or smoked), lean steak(about 5-6 oz) broiled, grilled, a good mix of fresh vegetables.
quote:
On the weekend my wife and I have drinks by the pool but it’s only tequila, water and lime juice.
Alcohol is very fat soluble so watch out. A drink every now and then is not going to break the bank.
quote:
This past weekend i splurged and had cheese but in moderation
No biggie there. Its ok to splurge every now and then.
quote:
Its been 3 plus weeks the scale show my original weight, 177.
Your weight is fine. Your focus should be eating healthy and getting your blood and body chemistry good.
BTW, you didn't mention it so I will throw it out there. Some good moderate exercise is key. You said you are on your feet all day but some walking after work, swimming in your pool, some resistance training would do wonders.
A few more things.
At age 51, get some advanced blood tests to see where you are at.
I get the ole prostate examine every year along with a X-ray of my pelvic area and they check my PSAs with a simple blood test.
My mother died from colon cancer so I get the old rotor rooter exam every five years. A good friend of mine just died from colon cancer at the age of 54.
A good battery of tests from a reputable cardiologist is highly recommended. I have some scheduled.
I know this sounds like a lot and it is. But your health is most important asset in life.
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