Want to be healthier and fitter for my 60's

[Karengail]

I am coming up to my big 60 and want to get into a healthy BMI range. I have been dieting on and off all my adult life and need to lose a stone. I exercise regularly and try to eat healthy but I have a binge nature which I have to kerb to achieve my goals Found this site and hope by reading everyones posts I will get some motivation

[RuNananana]

I'm not too far behind you! Probably the most important thing I've learned in the last few months is the importance of exercise to build muscle and speed up your metabolism. You can totally do this. I believe in you!

[Claz]

hi.. welcome to the forum.. when you feel like a binge come on here and tell us instead. .. I've found in the past its helped me post here and take my mind off it... Everyone is helpful and supportive on here so you've come to the right place x

[Karengail in reply to Claz]

Thanks for you reply, yes I will come on here when i feel that I am going to be naughty

[elliebath Maintainer]

Like you I had an erratic approach to dieting and was shocked to find myself 2 st overweight at the age of 62. But it's never too late to tackle it ! It took me eleven months to lose steadily and slowly, but I lost 33 lbs altogether and have since kept it off for nearly 2 years.

To lose a final 1 stone you need to be quite focussed on the amount of calories your body needs, which doesn't mean another crash diet, but means healthy eating, smaller portions, and a bit more activity.

First of all check your current weight/height on a BMI calculator ( use the online NHS calculator or the one on 'myfitnesspal' which many of us have success with) This will show you how many calories you need to lose say, 1-2 lbs a week, a safe rate. With only 1 stone to lose, an average height woman probably needs to reduce net calories to 1200-1400 a day.

Then, plan your meals, measure portion sizes and keep a daily log of the calorie value of everything you eat and drink .... preferably a variety of healthy vegetables, fish, poultry, dairy. ( again, I use the 'myfitnesspal' app to count calories and record all of this).

There are lots of people on here working towards the same as you, and many who've succeeded, so you won't be short of support 😊

[Karengail in reply to elliebath]

Thank you so much for taking the time to reply. I will try all your suggestions I have been on My Fitness Pal for quite a while my user name is Thai Karen so maybe you can add me and then I would feel accountable.

[elliebath Maintainer in reply to Karengail]

Hi, now that I am a Maintainer I tend to only use MFP as a food diary , I dont use the MFP friend forums so wouldnt be much use to you on there . So I think this site will probably give you better forum support , but you're welcome to follow any of my posts on here if they help.

[IndigoBlue61]

Hello Karengail and welcome to the weight loss forum ☺

Take a look at the Pinned posts section to the right of your screen (bottom if you're using a mobile), read the Welcome Newbie thread first and move through to the challenges, where we hope you'll find at least one that will appeal to you ☺

Move down to the Topics, to find a variety of threads, collated into specific topics for ease of access and we ask that you also 'file' your own threads, so that others won't miss your important news ☺

Have a look at the NHS 12 week plan, as many people have had success with it. Don't forget to take your starting measurements and a 'before' picture, as they can be very motivating on days that the scales refuse to co-operate ☺

The majority of our daily weigh-in's are now full, but we still have spaces in Thursday and Saturday, which you'd be very welcome to join. The threads can always be found in the Events section, to the right of the home page, bottom on a mobile.☺

We've found that to get the best out of this community, we need to be active on the forum, as it's where we exchange information, get motivation and inspiration and make friends. I find this particularly helpful, I come on here and chat rather than eating ☺

If you have any questions or would like a Newbie badge please just let me know ☺

Best wishes

Anna

[penny101]

Hi, I'm 69 and have lost 1 1/2 stone in the last year. I understand the binge thing, though I'm not a big binger. From that point of view I think the 5:2 idea works well because you only have to be very disciplined one day at a time. Apart from that my hot tips are: I did join a paying club (nutracheck) and found the food diary incredibly useful. For me calorie counting works best. I cook all my meals from scratch and you can input favourite recipes so you just have to add '1 portion'. But keeping a diary just makes you confront exactly how much you eat. It also means you can accommodate little treats. For example I do like chocolate but the ration is 2 squares - about 72 calories which I could fit into my daily allowance of 1200, as well as a small glass of wine occasionally (about 120). Although I am now within the OK BMI range I stick to some of the disciplines I started then, e.g. when I cook my evening meal (I live alone which helps) the ration is 1 tsp oil (I hate those sprays but I guess they're even better) and I weigh out 30 gms of spread which is the ration for 2 days.

[Karengail in reply to penny101]

Great tips thank you Penny

[Magb57]

I am coming up to 60 this year too and have lost one and a half stone using the Nutracheck app. It's free for a week then you pay a small amount monthly. They track exercise and calories as well as nutrients but the best bit is the forums the people are so supportive and friendly and the give really good advice. I am still trying to lose weight and I don't think I would have got this far without Nutracheck . Good luck in your healthy eating quest.

[givman]

Hi Karen

Yes I know about binged cos I have a craving about biscuits!

Gra😃

[Daisy1925]

Between 60 and 64 my weight has yo yo'd between 9 and a half stone and shockingly at the beginning of this year 12 and a half stone (I'm 5' 4"). I have to admit alcohol played a large part in this but also retiring from nursing and generally having more time on my hands to get bored and eat!

A close friend and a relative have both had serious health scares in December and I realised that I needed to do something to sort out my weight and level of fitness. Soooo ... a dry January has helped a lot in keeping me focussed.I re and re-read a CBT based book called Overcoming Weight Problems and have used some but not all of the techniques advocated. Apart from alcohol the only other 'forbidden' food has been sweet biscuits and salty nuts and crisps (essential accompaniment to alcohol)!

I wrote out a health and weight loss plan imagining all aspects of my life in five years time if I stayed overweight or if I reached a healthy weight. I revisit this plan if I feel I am going to waiver, it reminds me of all the positive and mental health benefits of achieving and maintaining a healthy weight.

The plan is simple - eat less, move more. But to achieve this I have purchased and use daily a simple Fitbit which monitors my steps and activity and links to a simple app on my computer on which I can record the calories I eat and my weight. (The NHS calorie counter is very useful and easy to use).

Finally, I have taken up more volunteering opportunities to keep myself busy but also these have many other benefits.

Has it worked? I have lost 10 lbs in four weeks. I can get up the stairs and even in and out of the car more easily. Although I do not expect nor do I want to sustain that rate of weight loss, all the mantra suggests that slow but steady weight loss is more likely to be sustained over time. It feels like a good start and I don't feel hungry or deprived. I still want to lose 2 more stone but there is no rush.

Daisy1952

[Karengail in reply to Daisy1925]

Thank you for your reply lots of motivation there 😊

[Dt_RiyazKhan_Hyd]

Firstly --- say that you are moving towards 20s

This is not a joke, its serious.. .because we are fixated/conditioned/programmed with Age appropriate behaviour and activity .. our body and mind responds accordingly.

I am fifty and believe that Age is just nonsense and I am fitter than most of the youngsters.. I just completed my first full marathon last week.

Fill your life with Energising Activities. Walk 10,000 steps everyday. Use an app to count.

Stop dieting - Stop staying Hungry - Stop Yo Yo nutrition...

Try something different - Start eating and living Mindfully.

This is a radically different strategy which can completely transform your life and health. I am using it.. and after this all your problems will get solved.

Read this -- zenhabits.net/what-is-mindf...

# Love yourself

# Love your body

# Love Life

# Love your exercise

# Love your food and eat mindfully.

[Karengail in reply to Dt_RiyazKhan_Hyd]

Thank you for your Reply, will take on board what you have said and yes I agree age is just a number but I am aware that in the grand scheme of things I am getting older and want to enjoy life as much as possible and be as healthy as possible 😊 I will have a read of the link you sent thank you

[Dt_RiyazKhan_Hyd in reply to Karengail]

Happy Journey to Health and Wellness!

We are here to support and help always!!

[Baildon]

I too and approaching the 60 mark and need to be healthier / fitter,hopefully we can do it together😀