Elderly weight loss !!

[Jennydill]

Any tips for losing about ten pounds in your seventies?? I am just under five feet so every ounce seems far more than that but I know that diet and excercise need to be approached differently. I would really like to hear from anyone with advice.

[Hidden]

Hi Jenny, I am in my sixties now and I have always found I can lose weight by careful eating (hate the word diet). I am fairly active, gardening and dog walking, but I hate the gym, swimming and so on, and never do that kind of exercise when I am trying to lose a few pounds.

Try downloading the NHS 12 week plan, that is good guidance, but the most important thing I find is calorie counting and sensible eating, smaller portions, cutting down bread and potatoes and cutting out cake and biscuits. I use the MyFitnessPal app to track what I eat.

This forum is full of good advice and support, so spend some time finding your way round it. Good luck! 😊

[wa2un7 Maintainer]

I'm 76 and have managed to lose a stone and a half since last May. I used straightforward calorie counting noting every bite I ate and staying approx in the middle of my recommended calorie range. It was slow but steady. Good luck.

[Jennydill in reply to wa2un7]

Thank you for replying. I never got on well with calorie counting and , as I only need to lose a small amount this time I'm thinking of simply cutting out the rubbish. But excercise needs to be done too. As I have replied to another lady,I'm afraid of overdoing it. I have high blood pressure so don't want to risk that getting any worse. Looking at the NHS work outs,I think I will go with that.

[wa2un7 Maintainer in reply to Jennydill]

There was very little exercise involved for me as I suffer from COPD and hip problems.😞

[Jennydill in reply to wa2un7]

I'm so sorry you have those issues. I do sympathise as I also have arthritis,in my knees and hands. Not easy to cope with.

[wa2un7 Maintainer in reply to Jennydill]

I've actually found the health issues resulting in little exercise had no real effect on my weight loss. Hope all goes well with your own efforts as I know how debilitating arthritis can be. My husband has it in his back.💐

[Pineapple27]

For us shorties (I am 4ft 9") it can be really hard to lose weight, especially if we are less mobile. I am 54, but have a disability that affects my mobility (use a wheelchair outside of the house) and have lost 4 stone in the past 5 years. I lost 4.5 stone in 2.5 years, but then life got in the way (caring responsibilities, someone with a terminal illness) and I put about 1.5 stone back on, but determined to get back to my goal. I'd ideally like to be between 9 and 9 and a half stone.

It is possible to lose weight without doing any exercise at all. I try to do an hour of stretches and Pilates exercises each day - not to earn calories, but just to keep myself moving and pain free (so neck, shoulders, back, hips, etc) plus core muscle strengthening.

I feel so much better for having lost the weight though - far better than I could have imagined!

[Jennydill in reply to Pineapple27]

Very well done, I don't have a lot to lose,less than a stone but I'm never sure what sort of excercise its best to do. I suppose I really want to tone up as well. Always afraid of overdoing it !!

[IndigoBlue61 in reply to Jennydill]

Hello Jennydill and welcome to the forum ☺

I would suggest you do something you enjoy that you can carry on long-term ☺ and whilst any movement is beneficial, for weightloss it's more about food, portion control being a big factor ☺

Good luck

[Jennydill in reply to IndigoBlue61]

Thank you Anna,the reason I feel the need to do some excercise is because,Allthough I am British I live in the NE of the USA and our winters are very long,cold and snowy! I'm not good at sitting around but it's difficult some times to get out. I get a lot of excercise shoveling snow and hauling in wood for the log fire!! But I do miss walking,which I love. I am really getting down the portion control and have decided not to cut anything out which I really enjoy. Just to make it a treat,a SMALL treat!! Hoping it works!!

[IndigoBlue61 in reply to Jennydill]

That sounds like a perfect plan 😊 Good luck and very best wishes

[Jennydill in reply to IndigoBlue61]

Thank you Anna 😀

[DRS54]

Many people say that walking is the best exercise if you can go for walks? Otherwise start small. maybe get an "armchair cycle" (not sure what they are really called, it's a set of pedals on a stand you put in front of your chair and pedal), and try and eat healthily and not too late in the day. Best of luck with your endeavours!

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Hi, I agree with the people on here who say that careful calorie counting will do the job for you. If you stick to around 1200 cals a day, and eat as much fresh food as you can so you feel full up, I think you;ll be surprised how quickly you can lose weight, even in your 70s.

Diet is the most important bit, but, for exercise, why not try a good 30 minute walk every day, and then, in front of the TV in the evening, try a few gentle stretches. You could also try light weights - like holding a tin of soup in each hand and doing some arm exercises and side bends.

You could even investigate the gym. They are not just for the young and bendy - in fact, the staff will work out a fitness programme for you which will take into account your aims, your age, and any health issues you might have, and will support you through it.

Good luck!