Weight loss diets for "senior men"?
- Thread starter FrenchieBoy
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Low carb diet and intermittent fasting. Look it up on you tube. The benefits of this are many. OMAD ( one meal a day ) isn’t as hard to achieve as you’d imagine and you’ll have a completely different relationship with food. I recommend Dr Sten Ekberg on you tube.
You don't even have to go that far. The eight hour diet has proved extremely effective for most people. I know a chap in his 70's who has lost over two stone in as many months by following that regime.
Basically, you eat a normal healthy balanced diet but you eat all your food within an 8 hour period in every 24. So for example, if you eat your first meal at 10:00 am you wouldn't eat again after 6:00 pm. You can adjust the times of course to suit your day, as long as you stick to the 8 hour window. You're not fasting. You never feel ravenous but your body is experiencing and benefiting from the normal periods of moderate hunger which it was designed for.
Vigorous exercise (or as vigorous as you can manage) is best done when you are hungry as that will encourage your body to take the energy required from burning fat reserves. If you exercise when you still have calories in your system to metabolise, your body is more likely to get energy from carbohydrate it is about to store rather than fat that is already there.
Also if you don't eat after 6:00 pm you will probably sleep better. Poor sleep is a major factor in both gaining weight and struggling to lose it. I find as well that I feel much better if I don't eat carbohydrates in my evening meal. Fruit, vegetables and lean protein are much easier (and faster) to metabolise than carbs and that helps sleep too.
You don't need to give up carbs altogether but only eat natural not highly process sources, and only eat them during the middle of the day.
As for the diet:
No or very little alcohol.
Not refined sugar (fructose in whole fruit is fine).
No processed animal fats (use olive oil).
No refined carbohydrate - ie. white bread, refined white pasta, white rice.
No processed meats.
No ready meals.
Minimal dairy, ie. yogurt on ceral, milk in tea/coffee, very occasional bit of cheese.
Basically, just fresh fruit and veg, lean white meat, fish, plant protein, and lean red meat no more than once a week and small quantities of natural high-fibre carbohydrates - ie. wholemeal bread, brown rice jacket spuds etc.
Eat as much of that as is comfortable within an 8 hour period, go to bed in good time and don't sit in a chair all day and you will lose weight.
Speak for yourself. .
johndeere
Well-Known Member
Stop the beer at night that you like, carbs are not good for weight control portion control is also important veg is still relatively cheap eat plenty of it (never seen a fat vegan)
remember your body is like the bank if you put in more than you take out the balance gets bigger.
remember your body is like the bank if you put in more than you take out the balance gets bigger.
Dont do any fad diet. You will pile it all back on. You cant sustain it.
You need a healthy diet you can maintain. Its not easy.... but
First of all ditch any empty calories that doesnt provide nutritional density.
Booze has to go. It also stops your body burning fat properly.
Cut out all carbs except a cheat day once a week. This will regulate your appetite naturally.
Lots of water and low impact exercise - ie walking. You should do strength training as well as it will boost your metabolism.
Then think about intermittent fasting. One meal a day.
Advance to actual fasting- 2/3/4 days of water and coffee. Then an appropriate break-fast.
Its hard work. But it works.
Actually, I'm lying for myself.Speak for yourself. .
Cut out the carbs completely, bread potatoes rice pasta, keep your fluids up and finish your last meal before 1800hrs.
“Breakfast like a king,
Lunch like a lord
and Dine like a pauper”
Willpower and perseverance will see you there
WB.
“Breakfast like a king,
Lunch like a lord
and Dine like a pauper”
Willpower and perseverance will see you there
WB.
I get up and do a few chest and arm stretching exercises and then a few static high steps. Apart from a little walking (knackered legs) I don't do much else.
Muscle is what you build through exercise and it weighs heavier than fat.
Food wise, porridge for breakfast, nothing till lunch. Lunch is main meal usually venison in some form, green veg, or salad and a small amount of spud. Nothing then until six, usually fish or slice of granary with coleslaw. Nothing after six and nothing between meals. Drink plenty of water.
Cut out sugar and booze, sweets, chocolate, desserts etc.
Once you lose a little you can adjust your intake or revert to a five and two diet.
I'm 6'0" and 14 stone but I am still trying to get to 13 stone, one day. Oh and I'm in my 80th year.
If I survive another my pipes are coming out of storage with some black cherry tobacco.
Muscle is what you build through exercise and it weighs heavier than fat.
Food wise, porridge for breakfast, nothing till lunch. Lunch is main meal usually venison in some form, green veg, or salad and a small amount of spud. Nothing then until six, usually fish or slice of granary with coleslaw. Nothing after six and nothing between meals. Drink plenty of water.
Cut out sugar and booze, sweets, chocolate, desserts etc.
Once you lose a little you can adjust your intake or revert to a five and two diet.
I'm 6'0" and 14 stone but I am still trying to get to 13 stone, one day. Oh and I'm in my 80th year.
If I survive another my pipes are coming out of storage with some black cherry tobacco.
Like the bit about the pipes and black cherry (could almost eat the stuff
) , takes me back to another life.
Willowbank
) , takes me back to another life.Willowbank
Freeforester
Well-Known Member
You sound very similar to me (except that I am in my 82nd year) - same height, weight and waist measurements. If you find a solution please let me know the secret. - in the meantime I am sole carer for my wife (dementia and arthritis) and I am constantly therefore cooking lunch and an evening meals (toast for breakfast) and she always wants me to eat similar food at the same time as her - (the cooking smells also wet the appetite) hence little chance of a strict slimming diet.
I find exercise makes little difference to my flab levels. The key for me is my good eating habits. I lost two stone in six months by switching from packet snacks (Mars Bars, crisps etc.) to apples, oranges etc. Lost another stone by avoiding a proper dinner at night. These days I have a decent breakfast (two weetabix, banana, tangerine) and decent lunch (burger chips etc) then just have tea and toast for dinner. Also I drink plenty of water throughout the day.
We got this book
www.rivercottage.net
It’s not about dieting in any way per-say but knowing what your eating.
Helped us get a better understanding of food and also helped my sister-in-law loose 2st
I needed to gain weight but good weight, which meant adjusting my food so that it wasn’t just empty calories
River Cottage: Award-Winning Organic Cookery Course & Dining
Discover River Cottage, an award-winning hub for organic cookery, seasonal food, courses, feasts, and events inspired by nature’s best.
www.rivercottage.net
It’s not about dieting in any way per-say but knowing what your eating.
Helped us get a better understanding of food and also helped my sister-in-law loose 2st
I needed to gain weight but good weight, which meant adjusting my food so that it wasn’t just empty calories
hairlesshunter
Well-Known Member
just be careful when losing weight or a lot of weight over a short period of time as it can cause you to have problems with you gallbladder and end up having to have an operation to have it removed 
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