How to lose weight over 45?

[adamduritzvocalchords]

I am 48 and am really struggling to lose weight. I go to the gym and do cardio type work 3 or 4 times a week (since January) and am logging all food on my fitness pal so am staying below the 1360 calories it says (except for a very rare day) but my weight is not changing. WHY?! I have lost a few lbs but that's it. I can't understand. Is it that at my age I need to be doing something different? Thanks.

Ozempic, not the popular answer I know. I’ve lost 6.5st steadily over 2.5 years and now have cut down to using it once a month instead of weekly. It has changed my life.

Assuming you are female then yes, age, menopause etc.

I predict GLPs will eventually be available for menopausal women to help them avoid weight gain in their 40s and 50s...

It’s early days as only six weeks of the gym.
You need to incorporate weights though and I’ve really found Pilates has helped me at mid/late forties. Does your gym offer classes. Or have a PT who has specialisms in women’s fitness/menopause. My PT has been very helpful at tailoring a plan for me.

Cutting out alcohol. Increasing protein and reducing carbs has also helped, but I’m not ‘on a diet’.

Can I ask how you use Ozempic once a month? I'm assuming the pens only last 30 days like the Mounjaro pens? I'm asking as this is my plan; I'm all for extending the life of a pen! (I use mine for 6wks) but I can't imagine making 1 pen last 4mths!

Fast 800 is working for me. The app is well worth the money.

I’ve read that cardio isn’t great for women of peri/meno age. I’d definitely suggest you do some weights in that time. And remember that you’ll be gaining muscle.

If you've lost a few lbs since January you are losing weight. Healthy weighloss is 1 to 2lbs a week.

Are you weighing everything you eat?

Strength training rather than cardio may be more beneficial.

I don't do anything differently at 47 as I did at 27.

I can go hard and fast as I usually only have half a stone to lose (I gain it by not paying attention, usually over the course of a year).

I do 1200 cals, count everything except salad (leaves, cherry tomatoes, veg like cabbage etc).

I get a lot of protein from Fage fat free Greek yoghurt plus biotful do a plain protein quark kefir which is amazing with blueberries for breakfast and is 30g protein.

I eat a lot of prawns, plain fish, sashimi if I'm in London for something or travelling. As an example for eating out, I did a diet last summer and we had to eat at one of the Ivy chain restaurants, I chose the fish, avoided the break, had fizzy water to drink and a coffee for pudding.

I usually build in once slice of sourdough to have in the evening with 40g of avocado and an egg for dinner. (we all eat differently due to DS with ASD, so it's not weird that we don't eat dinner together here!)

Lots of coffee helps, lots and lots of walking, plus I'm very fit anyway and do a lot of weights workouts each week. But definitely up the fast paced walking. If nothing else if you are walking you are not eating!

Lift weights (or do a Body Pump class), and eat a high fat, high protein diet (eggs, Greek yoghurt, avocados, nuts, olive oil, cheese).
I'm only 40, but have also realised in recent years that I need to eat like a sparrow now I'm getting older. Pathetic little portions are enough for me now.

I find weights help and the human being diet - essentially lots of veg and some high quality protein at each meal

This what I thought. I need to do more weights. I am a bit nervous of trying the weight machines at the gym as I'm not sure what I'm doing. I will ask some questions when I next go in. I had been thinking of jabs but I was concerned about the reports of bone density loss and I am not big enough to get it from the GP so it is a big expense.

I know this won't work for everyone but not eating after 5 pm works for me, along with quite a bit of exercise.

Nothing is banned but at least 50% of my food each day is raw veg or fruit.

My weight would easily go up to 10 or 11 stone if I didn't work at it. I do this and maintain at about 8.5 stone.

The reason I do this is because all my female blood relatives put on a lot of weight around menopause and I decided not to be the same.

Does the yoghurt fill you up? I'm going to order some as struggle getting enough protein

In terms of bone density loss on Mounjaro, mine has actually improved. I have an app that tracks all my stats, bone density and muscle mass have both improved.

I've been on Mounjaro for 10 months and have lost weight steadily, eating lots of protein and fibre, reducing sugar and carbs, increasing water intake and doing weight/resistance based training. I've lost 30kg at an average of just under a kilo a week.

Taking Mounjaro has changed my life as it's allowed me to change my diet and lifestyle. I'm mid forties and tried so hard for years to lose weight with no success.

I too was worried about cost but have found it evens out with the reduced food and alcohol I drink. I now think of it as an essential cost as the impact on my health has been so great.

GLP-1s might not be for everyone but I wanted you to share my experience.

HRT.

Weights - start with a Body Pump class or similar. Do your cardio with resistance too, or in a GRIT / HIT class. Plus Pilates / Yoga too.

Eat well to fuel your body - with good quality simple food, lots of protein, fruits, nuts, seeds, legumes, wholefoods & less processed crap.

Over 45, have lost just under 4kg since January. Have been doing 2 40 min weights sessions in the gym, plus a yoga session, together with about 1 hour walking or 30 mins cycling 2/3 days per week for my commute. Have been mostly off alcohol, only starting losing when I started watching the calories, I eat about 1400-1500 calories a day. More protein, low-moderate carbs.

Yes it does, but I do think dieting should make you feel hungry a lot of the time of it's going to work, so I wouldn't rely on the yoghurt for complete satiety.

I would also say op, stay well clear of nuts. They are too morish and for 100 cals for ten nuts, never worth it.

However I do always have 300cals of 90% chocolate when I'm dieting which I space out through the day with coffee to 'get me through'.

Not everyone is overweight enough to qualify for the jabs. I am struggling to trim my midsection but am still a 24 BMI. Its v hard post menopause.

Calorie deficit and intermittent fasting. You also need to make sure you are getting enough sleep, reduce stress to keep cortisol levels low. Cut back on alcohol and drink plenty of water.