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.
Originally Posted by honeybuns
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.