What's the best way to lose weight at my age?

[Howcanichange]

I'm 46 in August. I'm happy to calorie count but don't want to cut out anything like sugar cos then I go off the rails.
Should I do intermittent fasting too?

That’s not amazing that’s unsustainable and more akin to an eating disorder than a sensible healthy diet.

Eat healthily
Reduce portion size
Exercise because it’s good for you

I’ve lost 5.5 stone by calorie deficit and only eating between 9am and 5pm

LCMR & intermittent fasting are the only things that makes me drop, there's many options but "The New You plan" is the one that works for me

What's your current weight OP?

If your BMI is 30+ then mounjaro is amazing.

Hi, no my bmi is about 28.
What is LCMR?

I was doing fast800 but it's tough. Happy to calorie count but so much conflicting advice.
It's OK to do 800 but 1200 is too low?
What should I do?

Although my weight is much higher than I would like I think I look slimmer. I do more exercise than I ever used too. Really should have done photos and measurements.
My belly is definitely flatter.

It's Low Calorie Meal Replacements, there's lots on the market, it's hard but you get used to the tiny portions quickly, lots of choice too

I think intermittent fasting can be an excellent weight management strategy, but I'm a bit worried by how it's being taken to such extremes. You're never going to persuade me that not eating for 4 days a week is healthy, and I find it a bit worrying that people are doing this and/or thinking it's aspirational. There are also unanswered questions around the effects of fasting on factors like female fertility for example.

I really don't think it follows that if a 16hr fast is good, a 32 is even better. So by all means, try IF, but in a controlled/sensible way, it's scary that anyone aspires to only eating 3 days out of seven! It's like using IF to legitimise disordered eating!

You're never going to persuade me that not eating for 4 days a week is healthy, and I find it a bit worrying that people are doing this and/or thinking it's aspirational.

I’d be really worried about not getting enough nutrients. Weight loss, fine, but what about muscles & bones?

So what’s the problem?

The problem is that I'm still overweight and want to lose weight.

What are peoples thoughts about foods that are low calorie but processed?

That’s exactly what I was thinking! You’re literally starving your body for 3 days! Thats not good at all! It’s not sensible, it’s not healthy, it’s nothing to be proud of.

I’m mid 50’s and find low carb works best for me but I continue to eat lots of fruit and tonnes of veg.
I lost about 17kgs last summer doing this and have maintained my weight since November.
It was the easiest ‘diet’ I’ve ever done.
A typical day would be
B- fruit and yogurt
L-salad with protein
D-protein with veg and a small amount of carbs
snack -a low calorie hot chocolate or two.

Is that really low carb dieting? I’m not being snarky, but fruit is carbs and you have carbs with dinner. It just reads like a healthy diet to me.

My thoughts are they are revolting and will make your body confused. Just eat real food, that shit will never work.

It’s the sort of diet that stresses the heart (that being a muscle) and can cause damage. Dangerous proanna stuff.

I’m 57 and during the menopause I did nothing different, ate the same, exercise didn’t change yet I gained weight 😫, it’s so unfair. I sorted out my HRT regime, which works beautifully, but the weight didn’t budge. I started intermittent fasting over a year ago and have slowly crept back down to my pre menopause weight, and it’s been so easy. I have a wicked sweet tooth and haven’t deprived myself, but all in moderation. My digestion is so much better by giving it such a good rest overnight and most of the morning, 16 hours without food, then eating within the 8 hour window. I also have turmeric in hot water with a little honey first thing in the morning and a probiotic as recommended by my G.P called Optibac, this all works for me and I’m sticking to it. Unfortunately I can’t increase my exercise regime due to having M.S, but do walk my 3 dogs most days.

Is that really low carb dieting? I’m not being snarky, but fruit is carbs and you have carbs with dinner. It just reads like a healthy diet to me

It’s low carb for me, as in one roast potato and double the veg with a roast etc.

This works for me to. I can do about 12-14 hours overnight fast but it definitely makes a difference, and it's very key to plan ahead for all meals and snacks, shop for what you need only (ideally only once a week so you don't get tempted!)

I'm 57 and what I have found helps is:

1. Eating a lot more protein as well as a fast - I skip breakfast and have something "bruchy" at 1.30 - might be scrambled eggs and smoked salmon, mashed avocado and tuna or a "Chaffle" (eggs and grated cheese mixed together and cooked in a waffle maker) and mushrooms or bacon. Dinner is a protein plus lots of veg or salad or a risotto made with buckwheat rather than rice etc - The Doctors Kitchen website has lots of great recipes). Pudding is fruit or full fat Greek yogurt. I make my own 100% rye bread so if I want bread I've got it to hand - its filling and lasts for ever.
2. Mixing up my cardio - so I will do a quick (for me) 5k run twice a week, a longer slower run once a week and two or three hour long walks at speed on a high incline on a treadmill.
3. Weights - much as I hate them there's a lot of evidence that we need them as we age - I have a 30 minute upper body weights routine I do 3 times a week followed by a 30 minute combination routine of body weight leg exercises and abs.

I'm 44 next week and lost 2 stone last year, I still eat chocolate and drink wine but in moderation. I have fruit and fat free greek yoghurt (measured portion) with a sprinkle of sugar free muesli for a bit of crunch, chicken salad for lunch and I snack on fruit/boiled egg then normal teas, fajitas, spaghetti bolognese etc but again measurer portions of pasta. I do cardio 3 times a week, either running, rowing or HIIT workouts using an app. But what has made the biggest difference is strength training. I do that 3 times a week also for and hour a time. My weight slowly went up so I bought some smart scales and I now monitor fat and muscle percentage. My weight went up but fat went down. You have to be consistent with the exercise and I prioritise strength over cardio if I have to. I don't have massive muscles, I just look toned and am healthy

That’s almost an hour a day. That’s more than average … I do about the same, so not a criticism, but my Strava tells me I’m top 1% for activity.

I run 30-40km
Pilates 2 hours of advanced classes
weights 12/15 mins every morning

It's all the P's you need to do then, isn't it?

Perfect Planning Prevents Piss Poor Performance.

You already know what the issue is - you binged on sugar because you hadn't eaten enough in the day. You wouldn't have felt the uncontrollable urge to do that if you had planned regular meal times. Perhaps it is a change of habit that you need to slowly bring in. Work out in advance what you are going to have for breakfast, lunch and dinner the next day, and build in a couple of snacks in between if you like. Doing it like that will stop your body craving instant energy, because you've eaten enough to keep you going.