Weight loss challenge at 53!

[saadi26]

Hello all,

Point me to the right direction, please. How to cut down carbs? I’m 53, weight 99.5 kg, 5 ft 3 inch. Menopausal since 2 years. Active life style. Conscious calorie counter eater, weigh everything on a kitchen scale before consuming. Stuck at a plateau. One thing is for sure I’m eating v less calories and might not be doing sensible cut down on food. Need advice. Thanks

[lucigret]

Hi Saadi,

One of the easiest ways to cut carbs is to stop eating bread, potato, rice and pasta. All can be replaced in meals quite easily and you will soon adapt. You can also change the fruit and veg that you eat to help. Eat more berries rather than apples, banana and grapes and eat your greens, lowering your intake of root vegetables. Take a look at this forum, healthunlocked.com/lchf-diet

and also at DietDoctor where there is a wealth of knowledge about low carb, high fat.

Wishing you good luck with the changes, it is an enjoyable way of eating 😊

[saadi26]

Sure will look it up! Thank u

[lucigret in reply to saadi26]

You're welcome 😊

[moreless Administrator 7 stone]

You will struggle to lose weight until your hypothyroidism is optimally treated, saadi26 and that will only happen with replacement thyroxine and/or triiodothyronine. Getting the levels correct can be a long process and patience will be required.

The members of the Thyroid UK forum are experts in their field and will give you all the advice and guidance you require healthunlocked.com/thyroiduk

[Tiggerr]

It's good that you've decided to move forward saadi. I know that moreless has more knowledge about thyroid issues so I would recommend taking her advice seriously and ensuring that your body is running optimally.

In terms of what to eat, have a look at these two places here...

The Daily Diary where people post their menus for the coming day... healthunlocked.com/nhsweigh... ... there's always lots of great ideas.

If you look in 'Topics' you'll find many 'Recipe' groups to match your requirements.

[johanw]

Hi there

My advice is based on personal experience as well as plenty of reading, YouTube.

I'm 48. 12 weeks ago my weight was 12 kg more than today, i.e I came down from 88 kg to today 76 kg.

Although I'm well within my healthy BMI, I'll keep going for a few more kilos I guess. Anyway, I actually believe I'm not doing a diet, I've changed my lifestyle.

That's what I recommend you to do: don't try a temporary 3 or 6 month "diet". Change your lifestyle.

Choose a lifestyle / diet but follow SMART principles: SMART goals are specific, measurable, attainable, realistic and time-bound. Don't just think of this a buzz words, but really: find a diet that is realistic and attainable/acceptable for you (!). I measured weekly, 1 kg per week. Measure your callory intake and usage and make sure you have a deficit that's in line with your goal.

For me, a ketogenic diet was, has become and will remain my diet. I find it fairly easy. I eat a lot, but no bread, no rise, no pasta, no patatoes, no or limited fruit. I eat huge amounts of vegetables with low or no carbs. Lots of fatty meat, lots of oil.

On top of that I started to run. Nine weeks ago I could barely run 1 kilometer. Today I run every day 5 km in the morning and 5 km in the evening. That amounts to about 600 to 700 calories. I also started weight lifting, rowing, spinning. I also walk a lot. Most days are 20,000 steps. I estimated if I exercise 1000 calories per day, then I burn a total of 7000 calories extra per week. 7000 calories = 1 kg. Combined with the ketogenic diet seems to do the trick. I don't want to loose muscle mass, so hence my approach.

I bought a Samsung active watch to follow up on calories in and out. It makes calculation a bit easier.

Short story: combine diet and physical activity. Always push the bar up and never allow it to go back down. It's hard, but that's good. If you see that lovely chocolate ice cream, then check the calories and verify how many extra kilometres you have to run on TOP of your daily routine. If you believe you have the extra time and willing to do the effort, then have the ice cream. But, in most cases, actually all cases, the ice cream remains in the deep freeze.

Ah... Only drink sparkling water. If you get hungry... Drink some more of that.

Cheers

Johan

[IndigoBlue61 in reply to johanw]

Hello and welcome to the Weight Loss Forum johanw

You will have been given links to our Pinned Posts in your Welcome message when you first joined, please read them carefully, especially the Welcome Newbies and the Security Post.

This is a very busy forum with lots going on but feel free to ask if you have any questions 😊

Best Wishes in your weight loss journey

Indigo 😊

[saadi26 in reply to IndigoBlue61]

Sure will do! Thanks

[Lytham 3 stone]

Hi have you managed to join a weigh in day? Here's the link to tomorrows which is open now if you'd like to weigh in? x

healthunlocked.com/nhsweigh...