Accepting weight gain or fighting it? Soooo tired of fighting it!

[Whosaidthattt]

I was always a size 8-10 until 2 years ago when I turned 55. I'm now a 12-14 and not happy with it, but I'm so tired of exercising/dieting/ restricting food or alcohol to try to maintain a size I don't think is achieveable anymore. I feel defeated and so sad. Are you still fighting it or have you given up?

Protein - I only eat what's 'required' for my weight and age, but I eat very few carbs.

Breakfast- full fat 5% Greek yoghurt and berries, or eggs and 1 slice wholegrain toast.

Lunch- usually homemade soup or a salad with cheese, or eggs, or canned fish. Piece of fruit.

Snacks - mid afternoon- nuts, or oatcake and almond butter, piece of fruit.

Dinner- chicken, salmon, fish, casseroles, stir fry, vegetable curry usually with chickpeas or other beans, more fruit, more Greek yoghurt.

As you can see, carbs or low on the list and unless it's a 'treat' I don't eat cake, biscuits, pasta or much rice and if I do it's wholegrain.

@BLOOMINTIRED

Your description really chimes with me. In the Covid years, I really lost sight of looking after myself and used food well eating sugar as my only entertainment, with predictable results including significant loss of health and vitality.

In my early sixties, I knew it was now or never , if I was ever going to get fit enough to be in the optimal position to deal with getting older.

Found the low carb boot camp threads here on MN and two years later, after eating lots did leafy greens, good fats and unprocessed meat, I'm in the best shape of my life.

My yoga teacher (weekly 121 session) has shown me how to build long muscle using only my own body weight. I've had bad experiences, entirely my own fault, using the wrong muscles to lift weights.

Glad to read about others feeling good in their bodies as we advance in age.

I gave in, but I had a lot of other stuff going on at the same time.
I regret it and I'm now working hard to lose what I gained!!

you do need to lift as heavy as you can comfortably

How does that work for people with history of back trouble, arthritis or RSI in their joints (every joint)? What does "comfortably" mean?

I’d guess that would be one more reason for having at least one session with a personal trainer - for people with those conditions to get advice on how to lift safely and effectively.

Agree that in your case, you absolutely need a qualified trainer or even a physio to advise you on that! But I guess I'd pick up something that weighs 3-5 lbs and try doing a few bicep curls and see if that is comfortable, to start? That's what you'd do even without any of those issues.

That's very interesting about the gut bacteria @TheRestingElfontheShelf . I've heard it can affect mental health as well.

I was lucky in never having any prolapse issues as I had two ELCS, but I can imagine how that might affect your ability to lift. Just wondering, though, as you were given that advice 30 years ago, is there any possibility the medical thinking might have changed, and you could ask if you could try a slightly heavier weight?

I can definitely see how jogging or jumping would be an issue.

I'm always under impression that most PTs would run a mile, afraid of liability, if they had a client present with that set of issues. Their huge focus would be on making sure they (the PT) didn't get sued, so basically they'd keep the weights as 'light' as possible since no other priority is possible.

5 lbs is 2 kgs. That would definitely aggravate my arms. I think 1 kg is the max for multiple repetitive exercises.

I am reading that a single 1 hour session with a PT would cost.... £45 ?

I'm always under impression that most PTs would run a mile, afraid of liability, if they had a client present with that set of issues. Their huge focus would be on making sure they (the PT) didn't get sued, so basically they'd keep the weights as 'light' as possible since no other priority is possible

They usually take your medical history, you might have to sign something, and they have professional indemnity insurance.

I don't think I could be arsed to run the experiment, but have a strong feeling that if I were honest with a lot of exercise class leaders, they'd tell me to immediately leave. "I'm sure I'm perfectly fine but just in case you care to know, I have a 25-30 year history of xyzABC chronic injuries and aches that I know how to manage and don't have any diagnosis, anyway. Just mentioning so you understand why I ask extra questions (in addition to me having no sense of rhythm or good understanding) or in case you wonder why I don't even try to do certain moves"

I nearly accepted my weight gain after kids - but intermittent fasting works so well for me combined with eating healthy, natural whole foods. You eat two proper meals a day in a 6-8 hour window, lots of protein and healthy fats and veg and you can have dessert if you want. Listen to Dr Jason Fung podcasts to get you started - very motivating!

Also agree with PPs that lifting weights is a game changer. I used to have a pt but know how to do it now so no longer bother. I use kettle bells and do deadlifts - they transform your shape.

Dr Mindy Pelz is a good podcast to get into, because she’s an older woman, who fully gets hormones and menopause.

She has good advice around IF, exercise and weights.

Thank you OP for asking this, and you all for answering. Recently 52 & started HRT 6 weeks ago. I was looking at photos of 2 years ago when I was 2 5 stone lighter. Something needs to gjve. Mainly as my favourite clothes don't fit.

I think it's time to start IF again, high protein & weight training (gym for the first time in 13 years!). I have a 12 year old with ASN who takes up ALL of our time, but I must carve out time.

I'm going to follow all the links.

In your local gym / Facebook (if you don’t want to go down the gym route) you should be able to find a pt who specialises in prolapse/ RA / etc - they are out there. It’s becoming more common for the more experienced PTs to tag on extra qualifications so they can deal with ‘older’ clients, not just the young & super fit. You can definitely find one to help, but you do need extra qualifications to help.