Losing weight is never easy, but after the age of 50 it becomes very difficult.
“When women go through menopause, ourSlows down and we have low estrogen levels. Estrogen promotes muscle mass, and your ability to burn calories depends on muscle, ”says Reshmi Srinath, MD, director of the weight and metabolism management program at Econ School of Medicine in Sinai, New York. “Men see a drop in testosterone even after their fourth decade, so hormonal changes are occurring for both sexes, and this is mainly difficult As we get older. “
But it is not impossible.
A mom on the road and jenny craig
A drug sales representative and a mother of two from LaMaye Kluptor, Omaha, NE, began to notice that she was putting on weight in her late 40s. “I was not eating enough fresh foods,” says Coulter, who was at 5’10 “generally not weighing more than about 170.” Or I will not eat food all day and then eat too much at dinner. “
Making matters worse, a leg injury in 2016 made it harder for him to exercise. “By the time I turned 50 in 2017, I was up to 228 pounds,” Colter says. “We went on a family trip to Disney World, and when I saw the photos, I knew I had to do something. So I decided to join Jenny Craig.”
Coulter says what he neededHad a better understanding of And how much she was actually eating. “As I started following their plan, I realized, ‘Oh my God, I was eating more than I thought I would,'” he says. She also downloaded a calorie tracking app called My Net Diary and began ingesting her food, so that she could slowly distance herself from Jenny Craig-bought food and plan her daily intake. “You can’t stay on a ‘diet’ forever,” she says.
By the end of 2017, Colter had lost more than 50 pounds and was on targetIn 176, where has she stopped. “The main thing is to learn to eat in a balanced, more nutritious way for your health in the long run,” she says.
Lose 100 pounds despite disability
For many years, Lynn Burgess had always struggled with her weight. But when her RA became so severe that she was forced to go on disability in her mid-40s, she was less and less active. “Being at home all the time, I also eat a lot and I shouldn’t cook healthy food like I do,” says Burgess, 60, a Chicago resident. By 2017, Burgess realized that she had gained over 200 pounds, and at just 4’11, she had about 100 pounds to lose. “It was very hard, but I had to try.”
She reconnected with Weight Watchers, who had helped her lose small amounts of weight in the past. “I decided I wasn’t going to give up, it would have been unavoidable even if I had lost, or if I had gained sometimes,” she says. “Weight Watchers worked for me, but I don’t think this is the plan you use as a commitment to follow it.”
It took Burgess about a year and a half to lose 100 pounds, and has kept it off for the last 2 years. “After about 20 or 30 pounds, once I started to feel it in my clothes and when I looked in the mirror I was very happy to see it,” she says. “It helped me keep going.”
Dadu bod khai
Todd Bentson, a Washington, DC-based communications professional and father of two, never had much trouble with his weight. Shy at 6 feet tall, he has weighed about 175 pounds for most of his adult life.
Then came COVID. The 60-year-old Bentsen found himself at home. “I was eating whatever my teenage son was eating and what was put in front of me. Within 3 months, I was embarrassed by just 200 pounds, ”he says. “My clothes didn’t fit me anymore. And it’s no joke that yourWhen you are low it slows down. “
In July 2020, he signed up for the app-based weight loss plan Nome. Although he praised and followed Nome’s behavior-focused lessons, Bentsen says what really helped keep an eye on his eating habits. “Depending on your weight loss goals, they tell you how many calories you eat per day. Mine was 1,400, ”he says.
Soon he saw how much he was taking without even realizing it. “I knew some things were cool, but I don’t know how much I realized,” he says. “I like baguette sandwiches from French bakeries in my neighborhood, but baguettes are off the calorie chart. I am more conscious and intentional about my food. “
In December of 2020, he reached his goal weight of 177. “I could probably hit it a lot faster. I was tough with myself, but I wanted an approach I could stick with,” he says.
Working with a weight loss doctor
In his late 40s, Connecticut business owner Jamie Cohen felt great about his health. The mother of two high school students says, “I had a meal where I found a bunch of foods that made me sensitive.” “If I stayed away from those foods, I did well. I had lost weight and was getting good sleep and was feeling great. “
Then, when she turned 50, Cohen was hit with multiple stressors at once: family health problems, school difficulties for one of her children, and the onset of menopause. Soon, he found that his weight had increased to 225 pounds. “I was going through every single menopausal symptom, and I was also having a lot of digestive problems,” says 5’6 “Cohen.” I went to aWhich sent me to the Medical Weight Loss Program. “
The program’s doctor recommended a specific number of calories per day or per week for Cohen’s weight and activity level. “I guess I wasn’t eating that much, but I soon realized that I was giving too much refined carbs andGet back into my diet, ”she says. “It was very few things, like adding more milk and sugar to my tea. Then as I gained weight, I would look in the mirror and not recognize myself, I would feel bad and have another cup of tea with milk and sugar. “
Cohen starts losing it! App to track its food and. “I feel that I am no longer snacking. I am eating when I am hungry. I am listening to my body’s signals. So far, he has lost 47 pounds and at least three sizes, with the help of virtual barrels and Classes. She says, “I still gain more weight, but my shape is so different, and I’m stronger because I’m turning everything into muscle.” ”
How can you get results like these people did? Srinath has some suggestions.
“To lose weight comes down to calories, calories out,” she says. “To lose a pound a week, you have to create a daily 500-calorie deficit, which is difficult to do with food or exercise alone. You need both. “
- Monitor your food. One thing that all four of our weight loss success stories have in common is that they did not realize how much they were eating. “I recommend eating your food with an app like Lose It! Or to start MyFitnessPal, ”says Srinath.
- Think long term, no. “You don’t want to be on a diet that restricts your dietary choices,” she advises. “Instead, you can make healthy food choices. Moderate your carbohydrates and reduce your intake And “
- Focus on healthy Source “Protein keeps you full for longer, and helps you avoid spikes in blood sugar that all carbohydrates come from food,” says Srinath. “For example, if you like For breakfast, add some nuts or peanut butter to it for protein. “
- The clock When you eat. “Tries to finish eating by 8 o’clock at night,” she says. “Ideally, there should be at least 3 hours between the last meal of the day and bedtime.”
- move your body. “do something Who raises you Every day, ideally say Srinath for at least 30 minutes. “Whatever may appeal to you: walking, walking, biking, swimming, or working on YouTube videos.”
- Build, or at least keep, muscle. As we age, we reduce muscle mass and muscle relaxes compared to fat. Sreenath says, “You should include exercise in your daily routine at least 2 days a week.”
If you have been trying to lose weight for at least 6 months without success, it may be time to seek help from a weight loss professional, says Srinath.