To ask what you eat in a day if you are a size 10 or less

@Mabs49 yes, I mean there are no genetic factors in my family.

There are some genes that make you more predisposed to developing osteoporosis but I think CharlotteBog means there’s none in her family. Hopefully.

https://pubmed.ncbi.nlm.nih.gov/31309515/

It’s good news you are taking HRT TheLever. My mum was on it for 30 years from 50 to 80, but still died of multiple complications caused by osteoporosis.

There are some good studies on weight lifting that build back bone so yes there is a cure but it takes 30 mins x 2 a week. One study out of Australia called the LIFTMOR study was really good.

link.springer.com/article/10.1007/s00198-015-3263-2

only four exercises:

dead lift
barbell raise
barbell squat
jump down from an overhead bar after holding on with arms/hands.

It’s been hard to start this aged 50 because my body is not used to lifting and being strong. I wish someone had told me I my 30s how important weights are. I’m on gentler strengthening program (still tough though for me!)

Good luck all 🍀

My stress fractures were due to over use (running too much when I wasn't looking after myself well). There aren't genetic factors. The original dexa was to rule out bone problems.

I’ve never had a fracture I don’t meet DEXA criteria right now other than monitoring bloods because of early menopause problems so I eat a decent diet with protein, and get exercise, maintain a healthy weight, make sure I am not deficient in calcium or vitamin D and manage my hormone replacement. What else would I need to do, you can’t take one tablet that makes osteoporosis go away you just have to do the best you can with managing the risk factors. What else would a DEXA do for me? Osteoporosis is about prevention. @CharlotteBog if you are breaking bones then obviously you need further testing but unfortunately there is no cure for it, it’s genetic.

I’d be pushing the GP harder on this @CharlotteBog . I just managed to get a scan due to family history (I was expecting them to say I’d need to go private).

If you want to genuinely check your bone break down markers you can get an NTX urine test done privately. It should be below 400, ideally lower. If it’s higher that’s bad news.

And sorry but just keeping an eye…

you can’t see inside your bones.

The first symptom will be a fracture.

Also my calcium is in the normal range but blood calcium levels have nothing to do with bone density.

OK yes they do if you have hyperparathroidism but that’s another subject entirely.

With regards to generalised osteoporosis blood calcium gives you no clues.

Ive had the same blood calcium for years because my mum and granny also had it so I get tested yearly but it’s not stopped the deterioration of my bones.

Dont be fobbed off by useless GPs.

If you’re not getting DEXA scans done how can you know your bone mineral density?

Early menopause is why I have it checked as I had a lot of hormone problems which led to me having a lot of deficiencies. My mum has it so another risk factor. I just get yearly bloods done for bone density levels - as it’s not low, I am not getting DEXA’s I have no other symptoms or signs just keep an eye

May I ask why you have your BD checked yearly? Do you have risk factors?
I'd like mine done but the GP said I wasn't high risk for osteoporosis. I last had one 10 years ago (due to repeated stress fractures).

@Mabs49 I get my bone density checked yearly its normal and calcium is normal so I think my diet and exercise is fine.

If you eat fish, greens and diary you will get calcium in your diet. A lot of foods have added calcium. Vegans might need to keep a close eye

Almost no calcium in this diet. You could download Cronometer and see what your nutrient values look like on your current diet.

looks to me like well under the 1000mg suggested daily.

I don’t want to worry you or anyone else in here but once estrogen starts to decline which it does from mid 30s by the time you reach 50 like me you’ve had 15 years calcium depleted and you’ve got osteoporosis. HRT can help but even with that it’s just maintaining unless you add in heavy weights. You need to stress bones to get them to strengthen. Weight lifters have the strongest bones as do also gymnasts due to repeated impact on the floor jumping over and over again.

Running and walking won’t prevent loss, may just maintain but I’ve seen runners and walkers with this nasty disease also.

You diet reminds me of mine in my 30s. I’ve completely changed it now. Women should prepare ahead for menopause if at all possible. I do get it though, the last thing on my mind in my 30s was my bones. It sometimes feels like being a woman is very much the short straw in life.

Thanks for responding; I was curious that's all, I didn't mean to sound like I was attacking you.

@CharlotteBog - I'm not sure, I guess I like to be size 10 to fit in all the clothes I have and I feel that I'm eating healthily, have more energy etc. if I was a size 12 I would likely have more fat on me/ visceral fat.

It's a totally personal choice, and I wanted to answer OPs question.

Yes both but I split them into sections. I can walk 2 miles in under half an hour so I can go out twice or even 3 times in a day to get this rather than in one go. Weekends I would do it all in one go more easily but kids walk soooo slowly don’t they, so I often just smash out a couple of fast walking miles early AM or before dinner or at lunch. I read once that you benefit the most from the first 30 mins of exercise and above that the benefits begin to diminish, and a lot of studies give an aggregate of 150 mins a week which is still a benefit to be in chunks split across the week. Once I realised I did not need to dedicate 2 hours to exercise in one go it opened up a lot more possibilities! Also I don’t mix cardio with weights I do them separately too - also meant to be better for strength but depends on your goal overall if it’s endurance/strength/weight loss. I can do some weights while the dinner is on!

I have got into a rhythm now - get up before everyone else, do my 2 mile lap. Get back and partner has kids up, they eating. Shower. Get everyone ready. Go to work. Walk on lunch break for a bit. Get back put dinner on, do a bit of weights or DP cooking while I do another 2 mile lap. Eat together and if I haven’t been out I will go later on. Fall asleep 😂

tbh the walking is as much about mental health than just fitness I really enjoy it. I stick in headphones and just walk (sometimes dance or sing haha). When I get back I always feel less stressed out and find it relaxing.

I walk at least 5 miles a day at a fast pace and weekends I walk a lot more. I train with weights at home multiple times a week and go to yoga classes

Out of interest do you work full time/have young kids?

My biggest issue is time. I work hybrid. I'm either commuting to to work at 7am or I've got the kids, I'm shattered by 8pm, i try to fit exercise in but a 5 mile walk would take an hour and a half, its time I just don't have

Protein for breakfast no carbs: poached or boiled egg, a bit of avocado, few cherry tomatoes, small piece of feta cheese.

Lunch: either fruit; or salad; or soup; or one toast with jam and cheese.

Dinner: normal; risssotto, cottage pie, lasagne, fish and veggies, chicken, steak and salad

Until i was 30 i ate whatever i wanted and did not much exercise and was a size 8/10. I am 1.7m tall. Through my 30s my metabolism has slowed, and despite eating half what i used and exercising more, I'm now a 14 and can't keep weight off my stomach for love nor money.

Now i find i cannot eat any
Bread
Biscuits
Cake
basically sugar in any form
Dairy eg cheese
Alcohol

Without steadily gaining weight.

I can't eat big portions of red meat either without digestive issues.

Hormones are a bitch. I would say now, i can't eat more than 1400 calories a day to maintain rather than gain weight. I have to eat less than 1000 to lose at even a very slow pace.

Wow really? So you don't eat breakfast the next morning and just power on through from 8pm in the evening until 12pm lunch next day? 16hrs is a long time to withhold food for, especially doing it daily! What's your reasoning behind the fasting if I'm allowed to ask?

I do this as well. I'm just not hungry in the mornings, I find that if I eat first thing I just end up being hungrier earlier. So the way I see it skipping breakfast means what 300ish calories saved? I drink herbal tea in the morning. Then have lunch about 12.30, afternoons snack (fruit) dinner around 6pm, and yeah I don't eat after 7pm usually, I do like so have something sweet straight after dinner though so reserve 1 treat a day for then (usually something homemade like cake).

Weekends might look a little different.

I am not naturally thin at all but I am a size 8-10.

I do have to work at it but I like to eat, I have a decent appetite. I walk at least 5 miles a day at a fast pace and weekends I walk a lot more. I train with weights at home multiple times a week and go to yoga classes

I usually eat the same thing most days as I know I like them.

natural/greek yoghurt with fruit for breakfast

Lunch is a protein (chicken, turkey) with vegetables and small portion of rice. Or a thick soup (large portion) or a salad

dinner is another protein like salmon, chicken or turkey with veg and maybe a small portion of rice or grains.

I like Korean, Japanese and Mexican style foods so I just adapt these to my tastes and don’t include too much cheese! Many cultures eat rice in their balanced diets, just not too much rice and I find it’s the least bloating on me whilst giving me energy for activities.

I do eat bread but not every single day. If I am strapped for time after work I will eat sourdough, avocado and turkey bacon and egg or make a turkey burger with a protein bagel, something like that. I don’t often eat potatoes I just forget to buy them!

snacks I still eat in the day just not too much of them. I love marmite so usually something marmite related. Small amount of cheese. Fruit, sometimes chocolate. I will eat a biscuit or a cake from time to time. I don’t drink much alcohol

if I get hungry I will eat a yoghurt or something

To keep weight off a few years ago I did my version of OMAD (one meal a day) as far as possible - coffee for breakfast, juice/smoothie for lunch, sensible evening meal that was 50% veg. I ran 3 times a week 5-10k a time. I was 51kg, 5ft 3, early 40s.

I started to eat meals with family during Covid and to date have gained 17kg. I now eat 3meals a day, biscuits with my cuppa in the afternoon, wine with dinner at the weekends. Takeaway once a week. I'm also less active due to work/ill health so no more running only walking (I can't drive).

It was and still is, for me, impossible to eat 'normally' (3 meals a day) and not gain weight. I think I gain at anything over about 1100 -1200 cal per day.

I’m similar. I eat at 6pm (main meal), then go till 1pm the next day, just always have been that way, can’t stand the thought of food in the morning. So I only have a 5 hour eating window. I eat whatever I fancy. Just lunch and tea - I don’t really snack often. But if I see something naughty & I fancy it, I have it!

Are you a healthy weight at a size 12?
If so, I'm curious to know why you work so hard to be smaller.

I'm size 10. Age 34, had 2 kids.
It takes me A LOT to stay this size. Naturally my body seems to be happier at size 12.
What I eat..

Breakfast - usually a bowl of 'healthy' cereal like special K or some kind of granola. I will weigh it out to 45g and have semi-skimmed milk with it

Lunch - usually a sandwich or pasta salad. I will avoid cheese, even though I love it, and always go for tuna, chicken or egg, with healthier crisps like walkers baked/sun bites and a piece of fruit after

Dinner - again I try to prioritise protein so it'll be chicken, fish or eggs, sometimes beef or even quorn, with potatoes, rice, or pasta and a good side of veg or salad then we finish off with fruit again.

I only drink water, or tea and coffee with no sugar in.
Except at the weekends we do like a pint of cider or wine. Meals out we won't have puddings, or if we do we share.

Sorry if I've gone on a bit, I don't want it to come across like one of these "do what I do posts" - but I just wanted to say what I do and that seems to work for me.