If your metabolism slows down as you get older, do you need to do more to lose weight than a younger

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derv999

Joined: Mar 18
Posts: 12

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Posted: 22 Mar 2018, 11:53
Just wondering. I'm 53 and consider myself to be a teenager but my body is telling me something different. I am not really interested in the scientific reasoning behind weight loss but just logically, does it follow that as you get older and the old metabolism is getting a bit tired of you, does it follow that you need to do more to lose weight than a young person? I am unable to exercise at all because of a wrecked back although I do try to dance in my chair when nobody is looking as I would be taken away in a strait jacket but otherwise I have a sedentary lifestyle. Anyone else wondering about this or any 'simple' responses? Thanks everyone and I think you are all brilliant to be on this treacherous journey and giving it your best shot. Good luck!
mariezzz

Joined: Feb 11
Posts: 31

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Posted: 22 Mar 2018, 17:17
Before we started our weight loss effort in January of last year, both my husband and I were told by 3 separate doctors that diet is 90% of weight loss success. That was good news because neither of us were in any shape to start a vigorous exercise routine. Just by eating healthy food and controlling our daily calories, we were able to consistently lose weight. Eventually, we added exercise (mostly walking) and are continuing to walk 6 days a week. I walk 3-4 miles and he walks 4-6. I also do some core exercises, and our doctors have suggested we add some strength training for our health. We are in our late 50's. I'm sure others may have found that exercise is more critical to their weight loss, but for us it was mostly food. Keeping a food diary was very helpful while we were losing. Good luck!
Diablo360x

Joined: Jul 11
Posts: 1,504

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Posted: 22 Mar 2018, 19:12
The percentage difference between a 20-year-old and 60 is low single digits. The difference comes from inactivity which results in less lean body mass as well. Move more and eat less and you will have similar "gains" no matter your age. It's just an excuse.
Consume whatever foods you prefer, whenever you prefer to consume them, while ensuring nutrient sufficiency and meeting caloric goals.
derv999

Joined: Mar 18
Posts: 12

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Posted: 23 Mar 2018, 04:58
@ Diablo360x. Thank you for your helpful response. It is interesting to know. However, perhaps you did not fully get the gist of my question and the fact that I mentioned that because of back pain my exercise options are limited. To be more specific, I broke the 'tail' of my spine about ten years ago and was unable to walk at all for several months. When I was able to move again it was never without pain and now there is severe degenerative arthritis in my lower back coupled with sciatica so as far as 'moving more and eating less' or 'making excuses' is concerned, that is not where I am coming from. There is nothing I would like more than to be able to go for a nice walk but I can only walk with the use of a Zimmerframe and even then it is only for short distances as the underlying issues cause unbearable pain. I am well aware of the fact that it is through my food intake that I will lose weight and in that respect I appreciate the information you provided. Thank you for your response.
derv999

Joined: Mar 18
Posts: 12

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Posted: 23 Mar 2018, 05:00
@ mariezzz Thank you so much for your response. Great to hear that you and your husband are managing to walk and enjoy a healthy lifestyle. Keep it up and well done to both of you. Good luck!
gz9gjg

Joined: Sep 17
Posts: 18

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Posted: 02 Apr 2018, 10:26
I concur with mariezzz - diet is by far the larger influence.

I definitely find it easier to gain weight, and more difficult to lose it, than when I was younger. I am also now T2D, so I switched to keto WOE to address that problem, and lost weight along with lowering my A1c.
ieGod

Joined: May 10
Posts: 209

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Posted: 02 Apr 2018, 13:55
Gonna back Diablo's response. If mobility keeps you from exercising, then it's going to fully come down to diet.

The quick and dirty: consume fewer calories than you expend in the day.
Ingria

Joined: Oct 11
Posts: 677

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Posted: 02 Apr 2018, 21:44
Close to 26% of women have clinical or sub clinical forms of thyroid disease by the time they reach 50s. Most of them are not diagnosed, not treated or do not respond well to medication. So if you are an older woman, are a teenager at heart but do not feel like you burn the same amount of calories as when you were 16, you are probably right. That is in addition to decrease in metabolism due to muscle and organ tissue loss and inability to exercise as much as when you were 16. As it is not recommended for women to eat less than 1200 calories per day, good luck with balancing your daily calorie intake, you will need it. Still no reason to give up. Even if perfection is harder to achieve, small and slow improvements are possible.
~~~~~~~~~~
The first thing you lose on a diet is your sense of humor. ~ Author Unknown
It doesn’t matter what diet you follow… What matters is what makes you follow your diet. ~ Tom Venuto
MsNormaJean

Joined: Feb 17
Posts: 17

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Posted: 03 Apr 2018, 08:47
Eat more salad and drink more Metamucil - hehe Smile I'm 51 - in the best shape of my life thusfar and I'm not quitting. I think "losing more" is relative; however, I now weigh 130 and I'd like to be at 125 to show more lean muscle. I'm not killing myself to get there though, just eating healthier and staying with a calorie deficit of about 1500 calories a day. I try to burn 2x as much as I take in, at least until I get to 128. As you lose, it's harder to lose - no one makes sure you know this when you are losing weight - ironic, it is. When I was at 155-ish, it was melting off at 2 lbs a week. Now, I'm lucky if I can burn off a pound a week.
Norma Jean
Character Actress and Lazy-Thing-Turned-Gym Rat
abbadabba

Joined: Apr 09
Posts: 225

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Posted: 03 Apr 2018, 08:59
I am 60. My caloric intake is baseline 1100 calories a day, I am 5'3" so that gives me a weight loss that is about a pound a week if I stick to it. I lift weights once a week and I do cardio 2 or 3 times a week. What I find is that with proper nutrition, I can lose without any trouble. And if I add in exercise, then even more goes. Studies show that if you lift weights throughout your life you will continue to build muscle throughout your life. My dad was 165 pounds at about 10% bodyfat at 82 - he could do a 2 minute plank without breaking a sweat, as they say. Our metabolism slows down as we age because we become more sedentary. So, despite your lack of mobility, you may be able to lift small weights perhaps? and build upper body strength/muscle. In answer to your question - if you have lost muscle as you age and you are at a certain weight, then you will probably have to do more in terms of being very careful with your nutrition (food intake) than a younger more muscular person but it really has to do with activity level more than age. Now that you can't exercise as much as most, you will need to do more to compensate by either cutting more calories or adding in whatever exercise you can do. Slow and steady - this is a marathon not a sprint, so whatever good habits you can develop will help you in the long run. Good luck!
Every day is a new day.
ieGod

Joined: May 10
Posts: 209

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Posted: 03 Apr 2018, 14:28
abbadabba is spot on.
Ingria

Joined: Oct 11
Posts: 677

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Posted: 03 Apr 2018, 23:28
There are a few things we have to take into consideration when it comes to metabolism. I agree that decline in metabolic rates related just to muscle mass loss is in single digits. An average person over 30 loses ~4% of muscle mass per decade. Energy burned by muscles at rest account for ~20% of your BMR. Do your math. Unfortunately it translates into same single digit gains in metabolic rate once you spend years building muscles. An average woman can build ~20 lb of muscles naturally over life time. If she tries really hard. Those muscles just don’t burn that much energy when a person is inactive for whatever reasons including medical. A pound of fat lying In bed or sitting on a chair burns only slightly less energy than a pound of muscle. Please do not get me wrong, I am all for exercise, building muscles and remaining as active as possible. There are many exercises that you can do sitting in a chair or even lying in bed. You will be stronger and healthier and hopefully happier. And that is what matters most. But from weight loss perspective, it comes back to food. And yes it most likely will be slow. But it is better slow and steady than not at all.
~~~~~~~~~~
The first thing you lose on a diet is your sense of humor. ~ Author Unknown
It doesn’t matter what diet you follow… What matters is what makes you follow your diet. ~ Tom Venuto
MsNormaJean

Joined: Feb 17
Posts: 17

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Posted: 04 Apr 2018, 08:08
I second on the abbadabba spot on Smile
Norma Jean
Character Actress and Lazy-Thing-Turned-Gym Rat
Peasy3

Joined: Jan 18
Posts: 18

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Posted: 04 Apr 2018, 10:47
I just keep thinking about Jack Palance doing the one handed push-ups on stage at 73. Can you join a gym and use a pool to exercise? I agree on the upper body light weight strength training and 90% diet. I'm 43, I cut out all non-natural sugars a couple of months ago and built up some muscle. My metabolism seems to have improved. I had no issue dropping the pounds.
derv999

Joined: Mar 18
Posts: 12

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Posted: 10 Apr 2018, 11:05
Hi all. I am so sorry, I was not aware of the last number of responses and I just wanted to thank all of you with particular reference to abbadabba who tells it like it is in plain English. What I have taken from all of you is encouragement and realism. I am encouraged to remember that while my back is out of order, my legs and arms still work when sitting or lying down and there is no reason why I can't integrate some form of exercise into my daily routine even if it is a bit unorthodox. The 'realism' is just a wake-up call about how weight loss works if you are a certain age with Thyroid issues and a totally sedentary lifestyle. It stands to reason that relying on diet alone to lose weight is going to be harder. So, yeah, I got the message and thank you for it. Now I just need to put it all into action. Wish me luck xx
derv999

Joined: Mar 18
Posts: 12

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Posted: 10 Apr 2018, 11:07
derv999 wrote:
Hi all. I am so sorry, I was not aware of the last number of responses and I just wanted to thank all of you with particular reference to abbadabba who tells it like it is in plain English. What I have taken from all of you is encouragement and realism. I am encouraged to remember that while my back is out of order, my legs and arms still work when sitting or lying down and there is no reason why I can't integrate some form of exercise into my daily routine even if it is a bit unorthodox. The 'realism' is just a wake-up call about how weight loss works if you are a certain age with Thyroid issues and a totally sedentary lifestyle. It stands to reason that relying on diet alone to lose weight is going to be harder. So, yeah, I got the message and thank you for it. Now I just need to put it all into action. Wish me luck xx
Love many, trust few and always paddle your own canoe!



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