Your Questions About Losing Weight After 50

by Maricela on December 31, 2012

Chris asks…

What should the intensity on my bike be to lose weight?

For the last year or so I have been keeping the intensity as tight as I can but it means I lose only about 230 – 240 calories because I go very slow. I changed the intenisty of my bike today and its much easier to go faster now. I also lost more calories in 45 minutes (350 calories). Is it okay if the intensity isn’t so tight? Will I still lose weight? I also do 50 situps and 30 squats.

Maricela answers:

Sound like you are using a stationary bike?
If so try doing this:
use less resistance.
Try to keep you cadence(how many revolutions per minute you pedal) up to about 90/minute(about two revolutions per minute)(this equate to almost running pace) and do them in about 5-10 minute intervals , with rest periods in between(coasting)

diet is also important(less calorie intake will help with the weight thing)

remember to Stretch before and after the exercises

Ken asks…

I’m 17 and I am slighty bigger than i would prefer to be. What something I can do this summer to lose weight?

I want to lose weight(50 pounds) this summer so that I can start my senior year of high school off right. I’ve been overweight all my life and I’ve tried countless times to get on a diet and exercise and stick with it but it nevers last more than a couple weeks. This summer Im going to very busy, I may be working two jobs, and Im going to be taking drivers education too. I won’t have much time for dieting and exercise but what else can I do to get this weight off and keep it off?

Maricela answers:

Go join WeightWachers. It’s not a diet, but a way of life.

Mandy asks…

What type of body shape will my body get after losing weight?

So I’m losing weight but I’m curious of what type of shape will my body get. My mesurments right now are chest 50 inches waist 43 inches and hips 56 inches. Please no rude comments.

Maricela answers:

I lost 56lbs (It showed a lot) and I always wondered the same thing. I always considered myself a pear, it seemed my hips were way larger than my bust.
But after losing weight it turned out I was an hourglass because the weight came all off my hips and waist faster than my top. Therefore I would say to you a pear shape, but it could easily change depending on your genetic fat storage spots.

Good luck to you and congrats on making the decision to lose weight!

David asks…

How much cardio do I need to lose weight?

How many hours of cardio per week do I need to do to lose weight?

I am actually doing 50 minutes of cardio 3 times per week, is that enough?

Maricela answers:

None. Any exercise will burn calories but no exercise will burn fat unless your diet allows it. You can burn fat in your sleep or you can run all day and never burn any fat. It all depends on your diet.

Fat loss is determined by calorie control, not by exercise. Good exercises for burning calories are walking, running, biking, swimming, and ANY other physical activity which makes you move a lot of weight for a long time. But NO exercise is good for burning fat if you eat too many calories because you can always eat more calories than you can burn.

Too many people waste energy and time because they do not understand this one simple point. The result is too often giving up in frustration, disuse of gym memberships they continue to pay for, and many other unnecessary problems not the least of which is a lack of success.

Cardio is not for fat loss. It’s for maintaining cardio-vascular fitness. If you want to burn fat, just learn how to eat right and control your body composition with portion size.

Here is how we should all eat according to the US National Institute of Health who are among the best health professionals in the world and the people doctors listen to in the US.

OPTIMAL INTAKE
Eat varied, wholesome, and high quality foods such that your daily caloric intake is about equal to your daily caloric burn while keeping your macro nutrient ratios at about 55/25/20 (%calories from carbs/fats/protein). Only slight changes should be made in the macro nutrient ratios to accommodate the extreme demands of special activities such as extreme athletics or inactivity due to illness.

Note: Here are the details in case you’re interested:
http://health.gov/dietaryguidelines/2010.asp
http://www.nlm.nih.gov/medlineplus/nutrition.html

You get to make the food choices (no supplements without a doctor’s recommendation) based on your location, culture, available foods, personal preferences, personal resources, food allergies, etc. However, the words “varied”, “wholesome”, and “high quality” are important. And, you should consume your food in 4-6 daily meals with healthy snacks between such that you’re nourishing yourself every two hours when awake.

VARIED means a variety of foods including fruits, dairy, meats, vegetables, grains, nuts, etc.
WHOLESOME means as unprocessed, unrefined, nutritious as is practical.
HIGH QUALITY means using the best ingredients, the least contaminants or fillers or unnecessary chemicals, etc.

•FAT LOSS: If you want to lose fat, simply adjust your portion size (the amount you take in at meals and snacks) down such that your daily caloric intake is about equal to your BMR. If you eat your BMR in calories daily, you will have plenty of nutrition and food choices and all of your activity will go toward burning fat. Most people can lose one pound per week averaged over the term of the diet by eating their BMR. You can calculate your BMR here —> http://www.calculator.net/bmr-calculator.html

TRACKING
Nutrient tracking is necessary to ensure you have the optimal caloric intake and macro nutrient balance. For most people, tracking is only required for fat loss because of the difficulty in cutting intake and nutrients while maintaining digestive and appetite satisfaction. Tracking makes it necessary to read labels, look up food nutrients, record data, plan meals and recipes, etc. And, as annoying as it may be to have to track, it is easier to do today than ever before with the help of website such as My Fitness Pal —> http://www.myfitnesspal.com . And, once the fat loss dieter reaches goal weight, tracking my be discontinued. Here’s my tracking as an example –> http://www.myfitnesspal.com/food/diary/clickmaster . Tracking will also force you to make good food choices because bad ones will either drive your caloric intake over the limit or create periods of hunger in waking hours. Ideally you want all your hunger to be while you’re sleeping.

CHEATS – Another benefit of tracking is planning “cheats”. “Cheats” are great because they ensure you can stay on track but still enjoy some of your birthday cake or have that pizza to celebrate a holiday of decadence. “Cheating” is important because there’s more to life than just dieting.

BANKS – You can also “bank” calories simply by adding up all the calories you’ve saved by eating below your limit over the past week and then indulging yourself by that much excess without interfering with your fat loss. It’s like putting calories in the bank for use at the end of the week. Cool huh?

I can’t stress the importance of tracking enough. Trying to control your body composition without tracking is like driving blindfolded. You know where you want to go but you can’t see the hazards so you will eventually run into trouble.

Good luck and good health!!

PS: Here are some good websites you may find useful.
• A MUST FOR DIETERS http://www.freedieting.com/

Nancy asks…

Is This Possible To Lose Weight When Breastfeeding?

I need to know if it is possible to lose weight when you are breastfeeding. I’m not speaking of losing pregnancy weight but 50 lbs that I have gained over a 5 year period.
I need to lose but I don’t want to stop breastfeeding.

Maricela answers:

I’m not sure where the other responders got their information but your body uses more calories when you are breast feeding. It takes quite a few calories to produce breast milk which is why the doctor tells breast feeding moms to eat extra calories. I would not advise anyone to eat less while breast feeding because you want your breast milk to be as healthy as possible and skimping on calories means that you will also be skimping on what the baby needs to grow properly (including fat).

I would think that adding an exercise routine to your day would help significantly without hurting the baby’s food supply. Check with your doctor to be sure.

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