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45+ Ladies - Has it been harder for you to lose on PB?

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  • #16
    Hi Guys, I was 32 when I had my hysti, and found it incredibly hard to keep the weight off since then. ( I had been running for years - 60+ kms per week) I am now 49, and do a reduced version of exersize. 6 months ago I started eating this way and I have been fiddling around with my macros. I have starting watching my calorific intake, and have worked out the ratios for me, and am starting to lose again. I am down about 8 kg, so long and slow - but what the hell - enjoyment is the key !
    "never let the truth get in the way of a good story "

    ...small steps....

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    • #17
      i am 49 and lost 20 kilograms in my first 6 months of primal. i still ate some fruit, nuts, chocolate but think the mayor contributing factor is not eating cowmilk products because i discovered i react badly to it, no more refined sugar or grains. Only recently, after the weight loss i have started some bodyweight training and am gaining strength now

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      • #18
        Originally posted by MakeupAddict12 View Post
        I have my calories set for 1450. The breakdown is 55% fat, 30 protein and 15 carbs. Should I rearrange?

        I am doing well, not hungry most days and resisting the others easily! Husband is doing this with me so that makes it easier amd he loved the plan.

        Again any help is appreciated!
        Originally posted by 14emom View Post
        I wonder if I should lower my fat a bit too? My husband has been suggesting it, it still would be high compared to most diets though.

        All I can share is my experience.

        I started by cutting out most of the bad stuff, like sugars, processed, no soda, no fast food, and we didnt do breads really.

        Then I started CW of dieting. 50c/30f/20p I was losing 8-10lbs per month. Calories varied almost every day between 1400-1800 I did eat a wheat bread type product once a day, because I thought I was suppose to. I also started eating legumes because I thought I was suppose to, and Peanut Butter. And still losing weight.

        So 20lbs dropped changing habits. (over a few months)
        30lbs dropped eating 50c/30f/20p (over about 2-3 months)
        20lbs dropped eating primal - 11 months.

        Then primal, I increased the fat to 50%. I was pretty happy. I was no longer hungry all the time. No longer woke up wanting to chew my arm off.

        But weight loss slowed to like 4-5lbs per month. But I was still okay with that. But then................. I started reading more and more,and ppl were having good success with even higher fat. Even lower carbs. And cut back the protein also even.

        50-60% - around 3lbs. But others were losing, so maybe I wasn't high enough!
        So 60-70% fat was about 2lbs per month weight loss.
        70% - 80% is about 1 - zero lbs lost per month. But not gaining either though.
        80%, maybe even 75%, I start to gain.

        Too many calories? FAT chance. I was FULL on sometimes 800, but usually 1000 - 1200
        Too few calories? Perhaps.
        Too few for too long, without a carb refeed? That might have made the difference, but I must have have skipped class that day, cuz I missed that part.

        I still do HF/LC days if I feel I need to get the bloat off, like after Christmas. But for now, I am pretty happy with my 3-way split. I try to zig-zag my calories, but usually just end up eating about 1300-1400 every day. That is until this week. I increased my exercise and my appetite has increased also, but I am still keeping calories under 1800 w/about an hour of activity per day.

        I also snack on a daily doze of my own words. I fix a sweet potato or something, and DH is like... I thought you were watching carbs? Or the other day he wanted something, that he just had earlier, and I was like, No you shouldn't have that much fat, eat something else. And he was like.. But Fat doesnt make you Fat. So I have been having to do some back pedaling. We have been married 20 years and now he decides to pay attention to me.

        So I am the last person to give advice, but I think I have found my groove again. Thank gawd
        Last edited by gopintos; 02-13-2013, 02:41 PM.
        65lbs gone and counting!!

        Fat 2 Fit - One Woman's Journey

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        • #19
          I can only share my own experience--but it may be helpful insofar as it generally coincides with ChocoTaco's advice.

          After a lifetime of morbid obesity, I lost almost 200 lbs (c.340 to 143) when I was post-menopausal and also hypothyroid--two things that significantly slow metabolism. I happen to be extremely carb sensitive, so I have to keep my carbs low (and that may not be true for others), but I also had to keep my calories much lower than most would advise to simply lose a pound a week (at most). I've been maintaining for almost 2 years, and I don't eat much more than when I got to goal.

          I read the original Atkins in 1972, so I never associated low carb with high fat--simply with 'normal' fat. In the beginning of my weight loss, I had some gastric problems that forced me to eat low fat for several years, and when I was able to add, it was to a very moderate level. In maintenance, I've read all the 'hoopla' about the importance and value of fat, but anytime I've added fat (keeping my calories low), I begin to gain. I've read recently that 'older women' do better with less fat, so I no longer feel like a low-carb 'outsider' because I limit fat.

          At age 71, the only Rx I take our my thyroid hormones, and my regular blood tests show that all my lab values are sensational.

          Choco is absolutely correct about how we tend to eat with our 'eyes.' I've found that my body is satisfied with much less food that my 'eyes' would like to feed it:-)

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          • #20
            Choco,
            If you want to give advice on weight loss while dealing with hormonal turmoil I suggest you ask your doctor for medication to inhibit your sex hormones and thyroid production for several months to a year. After that year feel free to enlighten others dealing with this issue.

            Until then, please stop coming off like you know how those of us that are living this issue should walk this path.

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            • #21
              Great post Chocotaco. It'll be more fun if Paleobird wd. drop by this thread. I can just imagine thepotential calorie-burning then.

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              • #22
                Yes, good post Chocotaco!

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                • #23
                  Originally posted by honeybuns
                  Geez. I cannot express my opinion but every one else can????

                  Lighten up, people.
                  The problem is your statement breaks down into, "Your opinion isn't valid because I said so," And now you're upset when others do the same to you? You can't have it both ways.

                  Look, I realize post-menopausal women are different than young men. A post-menopausal woman is going to have the toughest time of anyone losing weight, and I give you all in that category all the credit in the world for putting your best foot forward. But as different as I may be from a 45+ year old woman, let's not forget that we are all human beings. We all operate under the same rules, we have the same hormones, we have the same metabolic processes. A 45+ year old woman just has the toughest hormonal profile to crack and the lowest average calorie intake to maintain body weight, so it takes a lot of extra care and attention to "do it right."

                  But that is no need to get vitriolic about it. I run into the most resistance from people in this age group. And I get why. There is a lot of bitterness because, let's face it, it's comparatively easy for me. I can gain 10 lbs of muscle in 3 months eating ice cream without putting a lot of body fat. I can lose 10 lbs and in 2 months by just by scaling back a bit. I can go out drinking on the weekends and really take that 20% to heart and pretty easily maintain <13% body fat. And that should piss you off because it's just not fair. But it's not a slight against you, and I really want to help. Obviously the rules are different, but you can at least take the generalities. And the generalities are this:

                  1.) Your hormone profile is difficult to overcome. So optimize it. That is done through heavy lifts and sprints. Don't be afraid, there's nothing hotter than a woman deadlifting and doing squats with REAL WEIGHT, and all those big guys at the gym won't beat up on you. They'll respect the hell out of you for doing it. Nothing is more impressive than a woman outlifting a man, and you'd be surprised what you can lift if you try.

                  2.) It's tough to maintain a caloric deficit in a diet that doesn't allow a whole lot of leeway. So this is where you want to maximize your satiety per calorie. Protein is most satisfying, so up your levels at the expense of carbohydrate and especially fat. You will be fuller longer on leaner meats than fattier meats. That doesn't mean eat steamed chicken breast. It just means to cut back on oily fried foods and fatty meats like ribeye, ribs and pork shoulder, and maybe moderate with some pork loin, sirloin and flank steak. They still taste great and are fairly lean.

                  3.) Recognize that while calories-in/calories-out dictate weight loss and gain, you can play some metabolic tricks.

                  Protein has roughly a 30% TEF - nearly 1/3 of the calories you take in with protein is lost due to how much work your body does to process it. It is more metabolically taxing.

                  Carbohydrate has roughly a 10% TEF - sugar and starch boost your thyroid and raise your body temperature, so some of the calories are lost due to heat.

                  Fat's TEF is about 0%. MCT's are around 3%. Pouring fat on is the fastest way to gain body fat. Your goal is to find the minimum amount of fat to consume where you stay full and still enjoy your meals. You really don't need to drink butter in your coffee or put butter on a ribeye steak, seriously. It's just excessive. And God, I love bacon but not everything needs to be wrapped in it.

                  I would recommend a fat intake of 40% for the older gals. I'm a bit lower at the 30% range, but I'm kinda active, I'm very insulin sensitive and I'm young. Even those with blood sugar issues should do well on a diet of around 40% fat, 40% protein and 20% carbohydrate. Just try and do squashes and lower GI fruits if blood glucose is an issue, and calorie-per-calorie, it'll be a lot easier than trying to lose weight on a diet of 60% fat.
                  Don't put your trust in anyone on this forum, including me. You are the key to your own success.

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                  • #24
                    Originally posted by marcadav View Post
                    Choco,
                    If you want to give advice on weight loss while dealing with hormonal turmoil I suggest you ask your doctor for medication to inhibit your sex hormones and thyroid production for several months to a year. After that year feel free to enlighten others dealing with this issue.

                    Until then, please stop coming off like you know how those of us that are living this issue should walk this path.
                    Excuse me, where did I say that I know what you are living through? Actually my first line was:

                    Originally posted by ChocoTaco369 View Post
                    As you may know, I am not a 45 year old woman. I am a 26 year old male, so I'm probably the last person you'd take seriously, but I'd just like to give a little input:
                    Does that sound like a person claiming to know everything, or someone treading lightly and trying to be sensitive to the situation while still providing an honest solution?

                    Seriously.
                    Don't put your trust in anyone on this forum, including me. You are the key to your own success.

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                    • #25
                      I'm a 48 year old woman who lost 90lbs 2.5 years ago on a low fat vegan diet coupled with daily walking. That weight loss brought me to the top end of the "healthy weight" according to the BMI stats. Nearly two years ago I decided that while a vegan diet was surely an ethical diet, it was not a natural diet, and decided to eat more traditionally. That led me to the Paleo template-o-sphere and the Weston A Price Foundation. These days I eat more of a Perfect Health Diet-style diet which includes sprouted rice and, occasionally some sprouted legumes such as lentils. I do not avoid fatty meats, and in fact, seek them out. What I do avoid is adding any extra fats because that is where I get into trouble maintenance-wise. For example, I do not plop a big old hunk of Kerrygold butter on a steak, but I do eat steak.

                      I had been stalled for a long time at 165-ish lbs and then I decided that it was time to up the ante a bit if I really wanted to ditch the last 20-ish lbs. I had already been CrossFitting twice a week but decided to add in an extra day. Since I decided to commit to that, my trainer decided that we should start a strength training program and so I now do heavy lifting twice a week. Additionally, I decided that I would start swimming at least three days a week. Not only does swimming make me feel amazing, both physically and emotionally, it helps unkink all the muscles that get contorted by CrossFit.

                      Diet-wise, I don't eat crap. I keep my food pretty simple really. I eat seafood 2x a week, organ meats [liverwurst that contains liver, kidney and heart] twice a week and ruminants the remainder. I consume bone broth daily as well as fermented cod liver oil. I make sure that I eat something fermented most days and nearly every day begins with eggs. These days I seem to be content with two meals. I eat around noon after I exercise, and then again in the late afternoon at around 4-5pm. This is a classic IF schedule but I didn't set it up intentionally, I simply eat when I'm hungry and this is what it's amounted to lately.

                      For me, calories matter. I'm eating under 1500 calories on most days but I'm satiated because I'm eating highly nutritious, quality foods. Since the first week of January when I began this new routine of increased movement coupled with lower calories, I've shed a solid 10 lbs, perhaps more. The thing is, my clothing now fits differently because I have gained muscle and lost some serious fat.

                      My goal is fitness. I decided that this year is for me. It's a year where I will make myself matter. I'm 48 years old; it's about damned time.

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                      • #26
                        Originally posted by ChocoTaco369 View Post
                        Fat's TEF is about 0%. MCT's are around 3%. Pouring fat on is the fastest way to gain body fat. Your goal is to find the minimum amount of fat to consume where you stay full and still enjoy your meals. You really don't need to drink butter in your coffee or put butter on a ribeye steak, seriously. It's just excessive. And God, I love bacon but not everything needs to be wrapped in it.
                        ^^^This.
                        I really think that's the crux of the matter for me. I have been on a journey to find ultimate fitness, and it has been a lot of trial and error. I LOATHE low fat eating, but, eating butter in my coffee, or having everything wrapped in bacon, is just not for me. And like I said earlier, even lowering my fat to, like you suggested, to 40%, is a heck of a lot more than I was eating before. And I think, that is enough to help me to enjoy my meals.

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                        • #27
                          Originally posted by ChocoTaco369 View Post
                          .....Obviously the rules are different, but you can at least take the generalities. And the generalities are this:.....
                          Thank you, again, for this info. See, you thought it was like beating a dead horse...but some of it does get through

                          Leaflard, thank you for posting also. Sounds much like what I am doing, so I am feeling pretty good about it all.
                          65lbs gone and counting!!

                          Fat 2 Fit - One Woman's Journey

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                          • #28
                            I want to thank everyone for their insights. I will play with my totals some and see if things change. Keep them coming!!!

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                            • #29
                              Once I got nutrient-replete (including optimizing my D3, which took about 6 months), intermittent fasting has been my best friend. I'm within 5 lbs of my "ideal".

                              Now I eat two smallish lower carb/high fat meals per day & feel satiated. If I eat too many carbs, I tend to over-eat, so I stay in the range of 50-100 gms/day.

                              Everyone's hormonal profile is different, so YMMV.

                              I'm 50, female, regular periods, no medication. Former personal trainer, so I have decent muscle mass which I maintain with weekly resistance training/daily walking.

                              Here's my blog post on a related topic: Nutrition for a Juicy Menopause | Sondra Rose: Pregnancy Coaching for Conscious Parents
                              Ancestral Nutrition Coaching
                              Pregnancy Nutrition Coaching
                              Primal Pregnancy Nutrition Article

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                              • #30
                                Some very good posts!

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