60 yr old male looking to drop a stone in weight… advice appreciated

Masala

Hi. Am liking to drop some weight without having to joint gym. I don’t have a local gym and not sure if I am the gym type!!

any simple ideas for me. I walk 3-4 night a week around 3 to 4 Kim’s briskly. Don’t drink a lot but like a glass of wine 3-4 times a week. Am prepared to look at cutting out certain foods but What foods do I cut out

i suppose I am loooking for some lifestyle choices that I can implement that doesn’t involve the gym.

so any tips would be appreciated……

Paul_Mc1988

Cut out the drinking. Double the distance. Eat a bit less and that stone will drop off with ease

rolling boh

From my own expierance and just a few years younger than you i looked at exactly what i ate and made better choices across the board cut down and out a lot of snacking and eat more fruit and veg with my meals .I started cycling but the diet is the key as you hear it all the time that you do not out run a poor diet exercise is great but rarely will anybody have the time to do enough to lose weight without a good clean diet .It is a lifestyle change for sure so you can tweak things as you go along plus you want to live a bit as well dropping a pound or two a week is very doable with an improved diet plus a bit of willpower . Not sure what you are eating at the moment but cut out processed stuff like ready made stuff and if you have to cook your meals they should be better you should lose a stone in a short enough time allowing for times when you are not always in control of your diet like being out or whatever .

Glencarraig

best saying I ever heard about why people put on weight was................."People put on weight because the hole in their mouth is bigger than the hole in their arse"

Strumms

Buy an exercise bike or a treadmill.

You are not relying on good or fair weather to exercise...

routine it... as in say 40 minutes daily, buy a mat, do some sit ups etc.

key is do something every day, not just when you feel like it.

Masala

https://www.boards.ie/discussion/comment/118062954#Comment_118062954

We actually have an excercise bike (wifes’ actually) in kitchen and would be no problem to pedal for 40 mins at night watching news etc.

so that’s a start!!!

am not a big eater!! A coffe and toast for breakfast... lucky to get a Tuna sandwich + a 7up for lunch (if I get time for lunch) and dinner around 7 could be fish& chips, a curry with rice or mash potatoes with chicken or a chop. Nothing really rich etc.

no buns, cakes etc.... might have a KitKat with a cup of tea around 9pm but nothing before bed.

I reckon a nightly session on bike is doable .... does it matter I’d say at 9pm ??? Quick body shower and off to bed then.

Thanks for for the feedback.... am determined to lose that stone before Xmas

rolling boh

the exercise bike is good bear in mind an hour on those burns around north of 600 calories so you will need to do it each day over the week if it is correct that 1lb is 3,500 calories it just shows what and how much you eat is the main thing .

igCorcaigh

Changes in the diet will be far more effective than any exercise (but exercise is also really healthy) in terms of losing weight. Look at what you eat, and see how you might reduce that, and add salads, vegetables, etc. There's no secret to weight loss, just sensible small changes over time. And it does take time, don't obsess about it. And don't let yourself get too hungry.

I could do with losing a few kg myself, but I like beer.

atilladehun

My fitness pal will help you understand how many calories are in those glasses of wine, cans of 7 up and kitkats and how it's adding up.

Glenomra

Various experiments over the years never succeeded fully in reducing my weight by the required stone. Then about 7 months ago, my wife and I cut out eating breads, brown bread, cakes, biscuits etc. at home. Lost the weight and no problem keeping it down. Eat everything else, regular large meals. Having plenty of alternatives in the fridge the key for us, coleslaw, coldmeats, rice, potatoes etc. Simple strategy. Worked for us without the hunger pangs.

Masala

https://www.boards.ie/discussion/comment/118065464#Comment_118065464

So what ‘a sandwich’ consist of for you. I could drop bread... wouldn’t see that as a major luxury in my food intake. To be honest .. I hate salad leaves of any sort - lettuce, rocket, spinach, basil so eating these is a no-no for me.

Patsy167

Focus on a form of fitness you'll enjoy - A good podcast and long walk on your days off or swimming would both be great options

What.Now

On the diet you can cut out the 7 up to start with. That will make a big difference to start.

On the exercise try a different walking route which will increase the distance slightly. When you are comfortable at that distance increase it again.

Looks like you have the fundamentals there already.

How much overweight do you think you are? Is it only the stone?

Dial Hard

Do you eat any fruit or veg? Your diet sounds very "beige".

You need to track everything you eat and drink religiously for at least two weeks to get a real view of where the issues are.

A coffe and toast for breakfast... lucky to get a Tuna sandwich + a 7up for lunch (if I get time for lunch) and dinner around 7 could be fish& chips, a curry with rice or mash potatoes with chicken or a chop. Nothing really rich etc.

no buns, cakes etc.... might have a KitKat with a cup of tea around 9pm but nothing before bed.

Fair play with the exercise, but as other posters have said, diet really is the key. If you don't want to cut down on food, just make sure that you're not sub-consciously eating more in response to the increased exercise.

If you did want to cut down on food, there's nothing that you need to cut out, it's more about portions/ingredients. So for example, coffee and toast for breakfast is fine, but to give two extremes, this could look either like:

a) Black coffee (1 calorie) and one slice of wholegrain bread (93 calories) = 94 cals

or

b) A grande caffe latte (228 calories) with a sugar (16 calories) and two slices of wholegrain bread (186 calories) with 15 grams of butter (112 calories) and 15 grams of jam (38 calories) = 580 cals

So depending on what constitutes that coffee and toast, the amount of calories you're taking in could vary by a factor of 6 or more. Calories aren't the be-all and end-all, but they are a good indicator for managing your intake. If you try calculating your calories for a full day, there could be some really obvious and easy changes you can make that wouldn't be a bother to you at all.

dublin49

over 60 myself and sympathise with any fellow +60s trying to lose weight.I am sure all the advice offered will work ,the issue is ,can you sustain it,from my experience you need to be hungry most of the time to lose weight at our age.The really strong willed or highly motivated will scoff at my view but to me its a struggle to maintain weight as any deviation from normal eating/drinking seems to get punished much more than in my past,if you are walkin everyday and not over eating or drinking much you are doing well and maybe you are ok.

HildaOgdenx

Definitely try myfitnesspal to give you a good idea overall of what you are eating in terms of carbs, protein, fat etc.

Masala

https://www.boards.ie/discussion/comment/118065615#Comment_118065615

just downloaded it ... many thanks. Will spend the next week on it and see how I do

Richard Hillman

You are looking for low impact excercises. Running and even walking can impact your knees and back. I was always a big walker but I get a sore back now a days. Then I changed footwear, splashed out on expensive running shoes and it made the world of difference. I still get a soreish back but definitely not as bad.

Things like cycling and indoor rowing are good because you don't end up with sore joints.

Also look at what time you are eating. If you are eating dinner late, then you are not going to burn off those calories.

GoogleBot

https://www.boards.ie/discussion/2058214457/60-yr-old-male-looking-to-drop-a-stone-in-weight-advice-appreciated

60 years old probably endocrine system already exhausted of all the junk overwhelmingly available as you walk into any shop.

I would start with lowering carbs and consider doing IF daily.

Guru Maith Agut

I'm 54yrs of age and was a couple of stone overweight. And when I say over-weight, I specifically mean FAT weight. All on my torso pretty much. Rarely exercised at all bar an odd walk maybe once every couple/few weeks and usually only because the wife was pestering me to go with her.

I started Keto 3½ months ago. I also included OMAD on top of the keto switch. I am just short of having lost 2 stone (25lbs) in total. I feel healthier, enjoy walking now and a small amount of cycling on exercise bike. I've totally cut out bread, ALL sugar and non polyol sugars, pasta, spuds, chocolate, and all sweet things that contain sugars, sweeteners and naturally occurring sugars.

So what do I eat you may well ask...? Well I can have lots of things. Eggs, bacon, cheese, double cream, cruciferous vegetables, almond milk (and flour), coconut etc.

I would strongly suggest you give it a thought. Don't view it as a diet though. It's got to be a lifestyle change. With your current lack of food until dinner you could also easily manage to stretch out am intermittent fasting routine of between 16 and 18hrs of you think about it. I have totally lost the cravings for chocolate and cakes now. I do miss crisps the odd time but I found (in the early days of the diet) that how you feel after a sweet/savory treat wasn't worth the bother!

If you want to ask me any questions then just bang them off to me by pm. Good luck with your weight loss either way 😉