Fitness Goals Support Group

Try Sparkpeople.com for some advice and tools to help track calories and fitness, get motivated, get started and keep on going!

You said you kept a journal for a few days and your calories were about 1400...is this how you you normally were eating before? Or how you started eating when you started the journal?
Sparkpeople.com is full of great info and exercise instructions. I also like webmd.com.
Also with age comes some medications that can change how our bodies burn calories. Ahh the golden years.
Another thing to watch close is your portions...measure, measure, measure. Do not guess at what 1/2 cup is..measure. You will be surprised to see where the extra calories are slipping in!
There is another great group on DS called Diets & Weight Maintenance...

Thanks to both of you for your helpful advice! I am looking at Sparkpeople, and will look at the others. I ordered a new scale yesterday, since I need to know and keep track of my weight. The past few days (2), I have been really watching it, and doing well, even when eating out yesterday. I could have done better at the cafe, but did good. I have a weakness for homemade popcorn with Pam butter and salt, but I need to eat less or none. Anything to eat freely, I wonder?

Hi julrobs!

You didn't say what your activity level is, how much your exercise or what kind of exercise you do. Diet is only one piece of the fitness puzzle... and in that regard, quality is at least as important as quantity (in other words, look to more than just calories alone).

When I was your age (sheesh, it was only two years ago), I entered a body building competition for the first time ever. Pics are posted in my photos, from about the third page in or so... so yes, even people OUR age can be fit and lean.

I learned several things from the process... with any age body you need to consistently work your cardiovascular fitness and do strength training. They complement each other - and both contribute to stimulating your metabolism. With an older body you need to be especially careful to watch joint health and do a variety of activities so that you don't get repetitive use injuries.

Diet should include enough protein to support muscle growth (building muscle is good for everyone regardless of age and gender - and no, you won't look like Jay Cutler because even HE doesn't have enough testosterone to look like that). Carbohydrates should be of the low glycemic variety (mostly leafy greens) and fats should be the kind that provide essential fatty acids (EFAs). You need all three of these macronutrients at every meal.

For more specific info I highly recommend consulting with a nutritionist and/or personal trainer (sometimes that's the same person) who can tailor an exercise/diet plan that will work and be achievable by you.

Thanks again for the help! I am presently using a dvd, which seems to work for me. I use Jackie Warner's workout, which has 3 dif 20 min programs, lower body, upper body, core. I find the lower body hard, and the core not as hard. Haven't tried the upper body, because, I have a bone spur on my right shoulder, and I am also wanting to focus on the other areas. She says do one ev day or 2 a day for 5, I think. I also, walk, pusing a stroller, not light weight, with a 20 something lb todderl 4 days a wk for about 20/25 mins in mostly hilly areas. I care for toddlers 5 days a wk, about 10 -11 hrs a day. I eat mostly healthy, just don't eat like a bird, which can be a problem, it seems.

So *quite* active then! Another strategy that may work for you: the way bodybuilders (and diabetics) eat is very similar - divide your daily calories by 6 and eat a meal every 2-3 hours. Just about the time you start feeling hungry it's time for another meal.

Given that you are working with toddlers such long hours I can appreciate that it may be difficult to take the time out to make a meal - my solution is to pre-package my meals for the day and bring them to work with me. 5 minutes to assemble and reheat, which also removes the temptation to eat the junk food that finds its way into the teachers break room (elementary school music teacher here).

I would still encourage you to investigate resistance training (yes I know, in your **free** time) - a trainer could help you design home workouts. I think you're right to be cautious with the shoulder, again, IMO, more reason to find a good trainer who can help you work around that.

One reason I have been with my trainer for the last 4 years is because he well understands what a 50 yo body can do - and whenever I have a joint/tendon issue there's always an alternative movement I can use that will stimulate the muscles without aggravating the owwie bit.

Thanks for the good info! I may look into that. I hate to spend the money!

hey Jul! Wish I had someone taking care of my toddlers! (where are you in GA?) hehe! they are HEAVY! I'm not sure about age related weight, but I know that for me the most important thing is to change up my routine. I work harder and in a different way if I switch it up once a week.

I usually change my exercise dvd when I get sick of it. The one I"m using, Jackie Warner's Workout, is hard for me, so I get a good workout. I did the core, the lower body and walked, pushing a stroller for about 25 mins today. I've got to aim to do this same routine 4 days a wk. I have some other dvds, but not sick of this one yet, and the others, pilates and yoga, I will have to learn before I get a good workout, after using them already. The at home dvd use seems to work good for me. And I bring them with me to work to use during the toddler's nap.

I love Leslie Sansone's Walk Away the Pounds, it is as easy or hard as you want to make it, easy to follow, and actually enjoyable .... for me, anyway!