Hi Iro1, the best way to find the best weight range for you is to check your stats on an online BMI calculator. Here's a link to the NHS one nhs.uk/health-assessment-to... xx
Sorry, you asked "Any ideas on what weight I shpuld aim for i am 186 cm my bmi 29 atm" Using a BMI calculator will give you that information. I can't help on lean mass percentage xx
Your best bet is to see your GP for a general check up and see if they raise any concerns, otherwise just aim to maintain where you're at, if you feel happy with that.
My GP is happy I have blood pressure of 112 over 72 and a resting heart rate of 51bpm and yes i have had a full egc.My point is having been successful at losing weight what is the ideal muscle fat combo?
There is an element of that but it is such a long time mbe 25 years since I was like this my weight had been over 140kgs at one point.I was looking for ideas from folk my type of age and sex.
I do not want to be frail what types of stength training to build more muscle or is that even possible at 60?
Since you’re already very healthy, I would suggest that you talk with a personal trainer, it probably would be good for you to add some weight training to your weekly routine. It’s also the only way to improve your muscle/fat ratio. And it’s great for older people to improve bone mass (probably more important than muscle).
Fat free products are usually full of sugar and the BMI system is totally outdated. The nhs have not moved on regarding nutritional science. The food pyramid is upside down.
Wondering why the protein shakes almost as snacks ? Snacking made me gain the weight I had lost . I succeed with 3 meals a day , nothing after 7pm and max 6 glasses of water -say 250 ml each . I would get advice though as we are all different but I feel tweaking your food intake is start . Agreed football is good exercise but does it warrant 2 daily shakes ?
I lost 18kg but after a long wait for gall bladder surgery I put on 7kg of that but now I have lost 3kg of that . No slimming clubs but long min 10k walks , Zumba , swimming and stopped now following advice a marathon run which I did in a respectable 3. 51 . I am 64
I am in a similar position to you. I have dropped from 296 lbs to a current 211 lbs. I am 5ft 11 so about 180cm.
My general exercise is swimming 3 times a week and walking at least 10k steps a day.
I try and keep my protein intake high whilst losing weight to try and ensure i keep my muscle mass. Generally i do this with Greek Yoghurt and berries for breakfasts, veggie chilli or egg white and veggie omelettes for lunch and protein yogurts and berries for after dinner snack. As well as generally eating chicken and lean mince in my main meals
I intermittent fast 18 / 6 (at the moment), in the week and relax a bit on the weekend but generally stop eating at 7pm.
I am planning on keeping going a bit more to try and get down to roughly 190 lbs ish (I at least want to get to 196 so i would have lost 100lbs!!) - probably just see how i feel when i get there. Officially according to the BMI scale i should be 179 lbs but i think that is too light for me.
I wonder if you're on a weight loss journey yourself, or if you're just helping another member with some advice? Either is perfectly fine, but If you're trying to lose weight, I'll come back and give you more information about how this forum can help you
I personally want to be open to others about my weight loss journey which has been achieved without surgery or drugs like ozempic.I have no 'irons in the fire' my visceral is now 12
10 and below is normal. My waist 38 ins hips 42 ins.
I am an Administrator of this forum HBWO237. My aim is for members to get the best experience and support possible and which does not include the promotion of any products or programmes. If you're just popping in now and again and not needing to lose weight, it's doubtful you would need to know about our weekly weigh-in, daily diary, challenges and clubs aimed at helping people on a weight loss journey.
And yet I have achieved something that the folk who do all of those things would give their right arm for.I am not selling anything other than my own journey from 140kg to 98kg and finally 92kg.
Now I've reached my target weight before but I say it's what you feel comfortable with, I've gone under 11 stone before and for me I was to skinny and didn't look good, also a little bit of weight helps you fight any illness etc, good luck with what you decide to go with
Thank you a body composition weighing machine is essential imho.Visceral fat is the killer. Getting it under 10 a priority I think this would be equivalent to 16% body fat. Visceral fat in my experience holds on with a tight grip.
The 36 hour fast with extra intensity training gets it moving. I am 60 and not going to accept a dadbod.
Weight training to build up lean mass.
My ideal state
Lean body mass 82kg
Visceral fat 8
Body fat 14%
Overall weight ?
A function of the above
This seems to be a more rational approach than just 'weight loss" where the weight might be muscle
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xx
so my weight stayed the same this 
Loosing weight to not fall on my head!
I hit my target weight!
My one year weight loss transformation 😁
Weight loss trackers are off!!
