my favorite part is when she says, "you are in control" that statement is so true. if you want to change things with your body you will read and read until you find a way that works for you.
01:10: For me: intermittent fasting, 7-10 cups of greens & vegetables, micro-greens, one-half your body weight in water, walking and moderate strength training.
@@Windy888City Morning: supplement and protein smoothie: protein mix (one scoop), one tablespoon of the following: almond butter, hemp seeds. Also each morning, three scrambled eggs with one half avocado. Evening: second and final meal of the day: protein options include either chicken, salmon, ground turkey thigh meat
1) Your ideal weight x 12 = The # of Calories. you should consume per day (Calorie Deficit) 2) Your ideal weight x 1 = The amount of protein (in gram) you should consume per day 3) Strengths training 4) Move everyday (walk) 5) Be Consistent!!!!! ** You have to be in calorie deficient day in and day out consistently!!
My nutrition coach currently has me on 1700 daily cals, 127 G protein & 30 g fiber. I’m 5’7, 200 lbs, and walk 10k steps per day. It was a learning curve on how to hit those macro/step goals and it took me months to get the hang of it. I’ve been doing this plan for 16 months with no breaks. Even when I had surgery for gallbladder removal and even when my doctor put me on an estrogen patch, I stayed on plan. I track every food item, bite, drink and lick to the gram and I’ve lost 6 lbs. We’ve adjusted my macros up and down and they tell me this is the lowest we should go to keep me in a sustainable calorie deficit. When you gave the example of someone saying they’ve been in a calorie deficit for 2 years and aren’t losing and that they’re kidding themselves, I felt gut punched. I should be be 80 lbs lighter and maintaining right now but I’m not. It’s beyond maddening to know you’re doing the plan to the letter and it’s not working. I can’t help but think I broke myself from extreme dieting for so many years. Overwhelmed.
If something toxic is being introduced into our bodies, fat is produced to store the toxins safely in that fat. Synthetic oestrogen is known to put weight on women, among other things! You also need to be doing parasite detox. Myrrh protocol just before, during and after full moon. Most people have: liver flukes, tapeworm and ropeworms (old man of the gut). You see these on men with a beer belly. Parasites cause all sorts of problems/symptoms. Ditch the oestrogen and learn about wild yam cream. There is a reason women reduce oestrogen in second half of our life. It's a safety measure. Read Dr Ellen Grant's book on sex hormones. Out of print, get 2nd hand. Learn to be your own Dr. Fascinating stuff. Stop being a cash-cow for big p- h - a -ma 👍❤
I feel your pain. It’s like people don’t believe you, but I have worked and worked and worked for three years and the scale just doesn’t move. Makes me want to cave-in and take the drugs that everyone is taking.
I am so happy to have found you. I am finding it so hard to gain muscle and maintain my weight now that I am over 50. It is so nice to listen and learn from someone who understands.
Thanks so much for the pep talk...I printed a calendar at the beginning of June as you suggested & so far, 7 out of 10 days I made green checks!! Being patient with yourself is also very hard...we all want to see immediate results & that’s just not how it works. Slow & steady wins the long term race🙌🏻
Love that you addressed the mindset issue. Thinking I am at a deficit, when I am not, is the fastest way to feel horrible and fail. Essence of deprivation mindset. Be real about where I am, and remember it's a choice.
Great information!!!! I love that you talk about medical conditions make it harder but not impossible. So many of us blame hormones & metabolism and such, when it actually we are not 100% honest with ourselves and we are just eating to many cals and not putting enough energy out.
Recently found your channel. I’m a few months away from 55. Super guilty of diet hopping. Fasting, low carb, vegan, packaged diet program, etc. I’ve just circled back to a program I did 20 years ago where my body shrank but my scale didn’t. To me, then, it didn’t “work”. But all these years later, I realize- it DID. So back to eating balanced meals, Whole Foods and some protein powder- lifting UB, LB, Cardio on ASSIGNED days of the week. Protein focused . Looking forward to following your channel.
I love your channel! Can you please do a specific video on specific foods we can eat over 50? Such as the foods that contain the most protein, and the fruits and veggies that are the best to eat?
I am so happy that I found you. I am about to start my body transformation in the new year. I am 52 years old and I have a lot of weight to lose. I can relate to everything you have said. I have tried every diet and when it boils down to it, it is genuinely calories in and calories out. My previous problems were being too restrictive and depriving myself of the things I liked. This entrapped me into the vicious cycle of bingeing. I can't do much exercise as my weight and health conditions prevent it. I am hoping when I lose weight my health conditions will improve enough and I can start being more active. Thank you for sharing your experiences, I for sure really appreciate it. Have an awesome New Year. God bless.
Tracy, also I have a billion more CICO busting studies if you want them, but four small Wendy's Frosties a day (400calsx4) will NEVER be the same as 1600 calories from clean proteins and vitamins from whole foods; nor will the Frosties decrease body fat, create a healthy gut microbiome, or prevent T2Diabetes and Type 3 Diabetes. If you can breathe, you CAN exercise. Be creative if you really want it. Concentrate on building muscle, not cardio to make the most of your time. Cardio (is kind of at the bottom of the list. Long slow walks are actually better if you're lifting weights as well)
You are very inspiring, I have completed my chemo maintenance. I completely spiraled out of control with my eating and my habits I went from hiking and biking every weekend to doing nothing. Just now i am starting to invest time in myself and pay more attention to my diet and exercise, was losing faith until I ran into your videos. Thanks I need to gain confidence in myself that cancer and lupus is not going to bring me down anymore and feel weak as I have ever felt and try to repair some of the damage this has done in my life.
My problem is I'm loose most of the time. I do it all sporadically. 1300 cals is what works for my 58 year old body. Plus walking, weight training, protein to keep my hard earned muscles. At 35 or 65, we have to have the right continuous balance that works. Thanks Susan, I love your pep talks!
Hello, I came across this video, and God knows I'm grateful. I'm a 64-year young female, and not in good health at all. I deal with Sciatic issues, overweight, joints always hurting, arthritis etc... trying to figure out where do I start to heal my body and be a healthy woman. Thank you!
Thank you! I needed this. This is me. I feel like I'm that person who tracks my diet very loosely...but my weight just climbs. I'm going to try everything you've suggested.
Counting calories is too inexact and time consuming. I can stay at my goal weight easily with IF and eating lots of whole real food in my window (no idea how many calories) and reserving sweets to something small at the end of a nourishing meal. No more struggle. And I walk daily. Just started working out again. 56 years old and back to my high school weight.
At last a diet that works for me. I have tried lower calorie diets and the fast diet, which was just miserable. This number of calories is easy for me and after only six days I have lost three pounds. Another fourteen to go and I think maintainance will be no problem at all. Thank you Susan.
I've been working out for 45 years. I'm a healthy (so far) 67 year old. I still need help!!!! My body has changed of course and I am ok with that...to a point. My main goal is to stay strong and healthy! I am on no meds so far and my blood pressure and cholesterol are still OK. I did not get the Covid Vaxx!!!! And survived Covid!!!! I lost muscle and growing it back is slow now! Lol! Help!!!!
Thank you so much! I think this will work and I will absolutely keep you updated to my progress. You are so right about the Consistency...that's my biggest issue. I think the Calendar will help me. Wishing you a Happy New year! Looking forward to making you a huge part of my 2022!!
Okay Susan, going to give this a try! It’s hard to hit that amount of calories because I really don’t care about eating which I know is contrary to what an overweight person normally feels. But I’m going to see what digesting all those calories does to me and I’m going to journal every meal etc and mark it on a calendar. Will give you an update in about 1 month
61, and achy all over, bad spine. Concerned about strength training and pain. Approaching it gradually along with mindful calorie intake struggles. I love food, but I do love to sweat. Will follow your videos for tips and inspiring insight. Thank you.
When i calculated how much my calory intake should be it shocked me how little i shoud eat, but then i calculated what it is in relation to my current weight and the difference doesn't look that big at all... All i need is smart eating 👍
i have been into body building for 25 years im now 59 at this point im maintaining my muscles at one point i gained 10 pounds felt horrible i found i couldnt eat high carbs like i use to before menopause i had to go with low carbs and i lost the weight and i look more defined again everyone is different what works for one doesnt work for another everyone has to find what works for them im blessed i can look the way i do at 59 i even had major back surgery due to wear and tear form all the years with weight machines at the gym i over came that im trying to get back into working out i have good days and bad days its only been 5 months but im doing it i also have under active thyroid like you said there are so many excuses but if you find what works you can lose the weight you can lift weights start low work your way up thats another thing after surgery i could not start were i left off i felt like a beginner i started getting depressed i was weak but one day at a time im getting there i will be back to wear i use to be thank you for these videos
I feel like my calories are 200 less than what you said they should be. Will that stop my weight loss? Or do you think maybe I am actually eating more than I think I am?
So great information! When you say to log your food in the beginning do you suggest logging and measuring everything? Things like butter, condiments, etc?
I know you hear this all the time but this is a scary high number of calories but the amount also makes me happy. I trust you but have been programmed to only eat 1,500-1,600 calories a day. Is there an equation to tell me how many calories I 'should' be eating for maintenance or to not be in a deficiet? I am in the process of listening to your book and love it so far!
I do have a question; I fuel at least 1 hr prior to lifting in the afternoon. I have followed your advice by listening to all TH-cam, etc. why am I pretty much tanked after my workout.? fuel-1/2cup of cereal w/1 scope of protein -pre workout. but after 45-1 hr I am tanked? I WORKOUT 4 times a week. weight training. and low intensity cardio.
May I ask how old you are, Susan? Very inspiring to watch you and learn from you. May I ask if you are on HRT? I am 45, in perimenopause and am wondering if, in your experience, HRT helps with feeling able to exercise?
How can i know how much my daily calorie intake is? I know i can see it on packaging but for example how do i know how many are in salad or apples etc? My daily amount is 1,800. My ideal weight is 150. Im currently 190lbs 5"7. Thanks for any information you can share😊
Love all the advice and am consistent on my eating, protein, moving but wanting to know if you have an advanced workout. I found your beginners upper, lower and total body workouts👍 I’m looking to build muscle on my 5”-5” long legged frame!
I totally agree with you 100%. I had bariatric surgery about 7 months ago and I wasn't tracking and for a couple of months maybe two or three months I was stalling and I didn't know why. I thought well I've had bariatric surgery why am I not losing weight well even if you can eat 4 ounces at a time you can still consume more than is needed for weight loss and until I started tracking every morsel that goes into my mouth I have no idea that I was consuming over 1,500 calories a day or over 1700 calories a day. My biggest issue is trying to get all that amount of protein in my doctor wants me to hit 100 g of protein a day and now watching your video I realize that I should be closer to 150 g of protein a day and I just can't see to make that happen can you make a video on the best protein powders or ways to get in protein. Especially for people that don't have a huge stomach and can't be a lot of bulk. I would love to be able to get 150 grams of protein in but I average around 75 g.
The same way you would do it without hypothyroid issue: calorie deficit, consistent effort over time, daily movement, adequate protein and fiber and lots and lots of patience. If you are taking medication hopefully it is leveling out your thyroid and it’s not as much of a factor as it was. It’s literally those steps with being meticulous about what and how much you consume
Hi!! Great video, I'm ready to get back in great shape! I quit drinking alcohol about 2 months ago and now I'm going to start working out and changing/tracking my diet. You are right- I went thru a double mastectomy and a total hysterectomy a few years ago and I allowed it to be an excuse for letting my diet and work-outs go right down the tube. I'm very excited to make positive changes in my life, I'm 58 and I can't wait to feel fit and fabulous!!!!
So good to here that, 'I am the one in control' I am jojoing for all my life, but wen I confronted my cheating husband, I lost so much weight in a short time, I always had a butt, but at that point I was flat, I fitted in my 16 year old daughter her shorts😮. I hated it to have no figure, so went to over eat again, and find myself overweight again and hate how I look AGAIN 😢, I can't seem to find my self discipline. I am 45 and 2 months ago I went into pre menopause and got scared that I maybe never going to lose my overweight again, but you stimulate me to be in control off this, and that I can lose it, I just have to fight harder. Today is Sunday and all gyms are closed, I will start today with some home training, and from tomorrow my weight training journey will begin, I am done feeling the way I do now, and I finally stop whining about it to myself, and kick my own butt and start a new chapter. Thank you to be my eye opener 😊
I appreciate the simplicity! For me, my goal weight is 120 which was my set point for many years. But that puts me at 1440 calories which is scary low. I tend to get headaches if I don't eat enough and it's seeming like I have to choose between weight loss or headaches. Any suggestions?
I get chronic migraine, and have been fit and active all my life, eating pretty much anything I want... I used to "crash" or "bonk" on long ride and get horrible migraines after a race often due more to dehydration. Now that I am 51 and 10 years post Meno, I have found having good fats is really the way to go. I can do a HARD 75km off road ride after just Coffee, Cream w MCT Oil and an Avocado with Olive Oil, Cayenne and pink SALT. Maybe eat some dates and elk pepperoni on the ride. I never owned a scale and never count calories. These numbers are way easy to misinterpret. ;) Hope your training is going well! Most of all ~just try to ENJOY the process.
@@posturebalanceandfitness8429 I think intermittent fasting is great, but IF has also caused me to struggle with headaches and energy crashes. Just learning about mineral deficiency though, especially magnesium and potassium and just started taking a couple of dr Carolyn Dean's reset formulas and feeling better. Definately less hunger. So may try IF again later. Best wishes if you try IF!
Intermittent fasting works well for me. Don't try to do it all at once. Start with a bigger eating window and cut it down, say by an hour a week until you get to eight hours eating. Keep at that for a while and see if some days you can reduce it further. I take magnesium every day and melatonin at night. Good luck.
Some good tools here for me to test out. I'm super frustrated with myself. It's "only" 8 pounds but I can't get it off. I really want to recomp and get the body fat down as it's been creeping up these last two years so I know the scale is deceptive. I'm 60, btw, a mesomorph. Writing down how often I'm consistent on those measures will be enlightening, I think. I've def been in the deficit mindset. I'd done well for 4 months doing 40C/30P/30F with 3 days a wk resistance training but plateaued for 2 mos. When I tried to bump up the protein and add one more day of training, things went off the rails and I felt so sapped of energy. Your calculation would have me at 1416 calories and 118 g of protein. That's about 150 more calories a day and 20 more g protein than MyFitnessPal was giving me. I gained those 4 pounds back in 1 month bumping up the protein and calories. I'm so confused and apprehensive about adding in those calories! But my belly is actually jiggly and that's downright horrifying!
It's all so frustrating. I eat about 2300 kcal a day and I am overweight. At 173 cm I became 83 kilos. That is too heavy for me. The stupid thing is that I feel this amount of calories as absolutely not too much. I eat when I am hungry and till I am full. I eat healthy and never have binge eating or cravings. It feels good and right, but my body is too heavy. My dream weight is 75 kilos.
Woow Susan, I'm glad I found you! Im 60 years old now and I was exercising often but lately I gave up. I don't like to go to the Gym any more but I exercise more comfortable home.I do weight . I put a weight mostly my stomach. Thank you soooo much for such incentive information. I ate one of your breakfasts today.it was delicious! Oat, protein, yogurt, cereal 😋 Laura
my favorite part is when she says, "you are in control" that statement is so true. if you want to change things with your body you will read and read until you find a way that works for you.
Yes!! I felt like she was speaking to me directly! ❤
It's not ckick baity title.. Your advice really makes sense!! Thank you
Very clear, no gimmicks, no nonsense. I subscribed to your youtube because you are just telling us there are no shortcuts.
01:10: For me: intermittent fasting, 7-10 cups of greens & vegetables, micro-greens, one-half your body weight in water, walking and moderate strength training.
what do you use for protein and how much of it? I'm working out regularly yet my muscles are still shrinking :(
@@Windy888City Morning: supplement and protein smoothie: protein mix (one scoop), one tablespoon of the following: almond butter, hemp seeds. Also each morning, three scrambled eggs with one half avocado. Evening: second and final meal of the day: protein options include either chicken, salmon, ground turkey thigh meat
IF changed everything for me.
1) Your ideal weight x 12 = The # of Calories. you should consume per day (Calorie Deficit)
2) Your ideal weight x 1 = The amount of protein (in gram) you should consume per day
3) Strengths training
4) Move everyday (walk)
5) Be Consistent!!!!!
** You have to be in calorie deficient day in and day out consistently!!
Thank you for the summary! 🙏
Thank you for your channel. I just turned 51 and it is great to find a woman in my age range speaking honestly about diet, exercise and life!
My nutrition coach currently has me on 1700 daily cals, 127 G protein & 30 g fiber. I’m 5’7, 200 lbs, and walk 10k steps per day. It was a learning curve on how to hit those macro/step goals and it took me months to get the hang of it. I’ve been doing this plan for 16 months with no breaks. Even when I had surgery for gallbladder removal and even when my doctor put me on an estrogen patch, I stayed on plan. I track every food item, bite, drink and lick to the gram and I’ve lost 6 lbs. We’ve adjusted my macros up and down and they tell me this is the lowest we should go to keep me in a sustainable calorie deficit. When you gave the example of someone saying they’ve been in a calorie deficit for 2 years and aren’t losing and that they’re kidding themselves, I felt gut punched. I should be be 80 lbs lighter and maintaining right now but I’m not. It’s beyond maddening to know you’re doing the plan to the letter and it’s not working. I can’t help but think I broke myself from extreme dieting for so many years. Overwhelmed.
Sorry you’re experiencing that. It’s truly maddening when you’re working at it and not getting results!
It is aggravating……..all I do is maintain and not gain……66 years old and thyroid issues🤷🏼♀️🤷🏼♀️🤷🏼♀️🤷🏼♀️
If something toxic is being introduced into our bodies, fat is produced to store the toxins safely in that fat. Synthetic oestrogen is known to put weight on women, among other things! You also need to be doing parasite detox. Myrrh protocol just before, during and after full moon. Most people have: liver flukes, tapeworm and ropeworms (old man of the gut). You see these on men with a beer belly. Parasites cause all sorts of problems/symptoms. Ditch the oestrogen and learn about wild yam cream. There is a reason women reduce oestrogen in second half of our life. It's a safety measure. Read Dr Ellen Grant's book on sex hormones. Out of print, get 2nd hand. Learn to be your own Dr. Fascinating stuff. Stop being a cash-cow for big p- h - a -ma 👍❤
I feel your pain. It’s like people don’t believe you, but I have worked and worked and worked for three years and the scale just doesn’t move. Makes me want to cave-in and take the drugs that everyone is taking.
Love your inspiring message to us “older” women! Mindset is key. It’s never too late! 💪🏻
I am so happy to have found you. I am finding it so hard to gain muscle and maintain my weight now that I am over 50. It is so nice to listen and learn from someone who understands.
Thanks so much for the pep talk...I printed a calendar at the beginning of June as you suggested & so far, 7 out of 10 days I made green checks!! Being patient with yourself is also very hard...we all want to see immediate results & that’s just not how it works. Slow & steady wins the long term race🙌🏻
Love that you addressed the mindset issue. Thinking I am at a deficit, when I am not, is the fastest way to feel horrible and fail. Essence of deprivation mindset. Be real about where I am, and remember it's a choice.
Totally.
Great information!!!! I love that you talk about medical conditions make it harder but not impossible. So many of us blame hormones & metabolism and such, when it actually we are not 100% honest with ourselves and we are just eating to many cals and not putting enough energy out.
Recently found your channel. I’m a few months away from 55. Super guilty of diet hopping. Fasting, low carb, vegan, packaged diet program, etc. I’ve just circled back to a program I did 20 years ago where my body shrank but my scale didn’t. To me, then, it didn’t “work”. But all these years later, I realize- it DID. So back to eating balanced meals, Whole Foods and some protein powder- lifting UB, LB, Cardio on ASSIGNED days of the week. Protein focused . Looking forward to following your channel.
I love your channel! Can you please do a specific video on specific foods we can eat over 50? Such as the foods that contain the most protein, and the fruits and veggies that are the best to eat?
I am so happy that I found you. I am about to start my body transformation in the new year. I am 52 years old and I have a lot of weight to lose. I can relate to everything you have said. I have tried every diet and when it boils down to it, it is genuinely calories in and calories out. My previous problems were being too restrictive and depriving myself of the things I liked. This entrapped me into the vicious cycle of bingeing. I can't do much exercise as my weight and health conditions prevent it. I am hoping when I lose weight my health conditions will improve enough and I can start being more active. Thank you for sharing your experiences, I for sure really appreciate it. Have an awesome New Year. God bless.
Tracy, also I have a billion more CICO busting studies if you want them, but four small Wendy's Frosties a day (400calsx4) will NEVER be the same as 1600 calories from clean proteins and vitamins from whole foods; nor will the Frosties decrease body fat, create a healthy gut microbiome, or prevent T2Diabetes and Type 3 Diabetes. If you can breathe, you CAN exercise. Be creative if you really want it. Concentrate on building muscle, not cardio to make the most of your time. Cardio (is kind of at the bottom of the list. Long slow walks are actually better if you're lifting weights as well)
You are very inspiring, I have completed my chemo maintenance. I completely spiraled out of control with my eating and my habits I went from hiking and biking every weekend to doing nothing. Just now i am starting to invest time in myself and pay more attention to my diet and exercise, was losing faith until I ran into your videos. Thanks I need to gain confidence in myself that cancer and lupus is not going to bring me down anymore and feel weak as I have ever felt and try to repair some of the damage this has done in my life.
What an amazing video! Thank you so much for this common sense approach to a healthy lifestyle.
My problem is I'm loose most of the time. I do it all sporadically. 1300 cals is what works for my 58 year old body. Plus walking, weight training, protein to keep my hard earned muscles. At 35 or 65, we have to have the right continuous balance that works. Thanks Susan, I love your pep talks!
1300 cals??!!!!!! Respect!!!!
Hello, I came across this video, and God knows I'm grateful. I'm a 64-year young female, and not in good health at all. I deal with Sciatic issues, overweight, joints always hurting, arthritis etc... trying to figure out where do I start to heal my body and be a healthy woman. Thank you!
So true. Keep speaking the truth here. We as women have been a sold a lie. Thank you
I am just getting started and I think I got this! Ready to crush it!
Omg! I love your message! I can do this!!!!
Eye opening information and I've tried everything.
Another great video!!! You make things so straight forward and simple
Thank you! I needed this. This is me. I feel like I'm that person who tracks my diet very loosely...but my weight just climbs. I'm going to try everything you've suggested.
Counting calories is too inexact and time consuming. I can stay at my goal weight easily with IF and eating lots of whole real food in my window (no idea how many calories) and reserving sweets to something small at the end of a nourishing meal. No more struggle. And I walk daily. Just started working out again. 56 years old and back to my high school weight.
Whatever works for you
You are absolutely right and I needed this reminder!!! Thank you😍
At last a diet that works for me. I have tried lower calorie diets and the fast diet, which was just miserable. This number of calories is easy for me and after only six days I have lost three pounds.
Another fourteen to go and I think maintainance will be no problem at all.
Thank you Susan.
You did a kitchen update, looks good. Its never to late
Fantastic video, just what I wanted to hear, we ARE in control 👍
Kudos to you for this channel. So much common sense. Without all the BS.
Thank you so much excited to do this ❤I’ll will be starting tomorrow getting my calendar 😊 great information ❤
You are very inspirational..this is what I needed! Thank you!
I've been working out for 45 years. I'm a healthy (so far) 67 year old. I still need help!!!! My body has changed of course and I am ok with that...to a point. My main goal is to stay strong and healthy! I am on no meds so far and my blood pressure and cholesterol are still OK. I did not get the Covid Vaxx!!!! And survived Covid!!!! I lost muscle and growing it back is slow now! Lol! Help!!!!
Thank you so much! I think this will work and I will absolutely keep you updated to my progress. You are so right about the Consistency...that's my biggest issue. I think the Calendar will help me.
Wishing you a Happy New year! Looking forward to making you a huge part of my 2022!!
Excellent comprehensive video, thank you!
What about the foods we eat? Do you have a list? What about how do we read food labels? Etc.
Happy to find your channel! It trying to get weight (muscles!) and your are helping a lot! 🙏🌺
Thank you for the formula. 😊🙏💕
I've gone from loving to hating cardio and from hating strength training to loving it.
Everyone talks about protein but I'm a vegetarian. I don't trust tofu or tempeh. What PROTEIN do I eat???
This was inspirational.
Okay Susan, going to give this a try! It’s hard to hit that amount of calories because I really don’t care about eating which I know is contrary to what an overweight person normally feels. But I’m going to see what digesting all those calories does to me and I’m going to journal every meal etc and mark it on a calendar. Will give you an update in about 1 month
Excellent Video! ❤❤❤
You are so incredibly helpful
Thank you
Another great video Susan with lots of truth bombs! Have a great day!
Whats going to work for someone under 50 IS going to work for someone over 50!! 🥳 thank you 🙏
Calorie deficit mindset vs calorie deficit. Brilliant!
Thank you. It's never too late !!!
61, and achy all over, bad spine. Concerned about strength training and pain. Approaching it gradually along with mindful calorie intake struggles. I love food, but I do love to sweat. Will follow your videos for tips and inspiring insight. Thank you.
When i calculated how much my calory intake should be it shocked me how little i shoud eat, but then i calculated what it is in relation to my current weight and the difference doesn't look that big at all... All i need is smart eating 👍
You is right Susan I am glad I found you I want lose weight for my health
Wow. This is excellent - and the "calorie deficit mindset" really hit home.
i have been into body building for 25 years im now 59 at this point im maintaining my muscles at one point i gained 10 pounds felt horrible i found i couldnt eat high carbs like i use to before menopause i had to go with low carbs and i lost the weight and i look more defined again everyone is different what works for one doesnt work for another everyone has to find what works for them im blessed i can look the way i do at 59 i even had major back surgery due to wear and tear form all the years with weight machines at the gym i over came that im trying to get back into working out i have good days and bad days its only been 5 months but im doing it i also have under active thyroid like you said there are so many excuses but if you find what works you can lose the weight you can lift weights start low work your way up thats another thing after surgery i could not start were i left off i felt like a beginner i started getting depressed i was weak but one day at a time im getting there i will be back to wear i use to be thank you for these videos
Should add that HRT was a game changer.
I noticed your shoulders before clicking on your video and said to myself: I'm pretty sure she knows what she s talking about
Thank you
I feel like my calories are 200 less than what you said they should be. Will that stop my weight loss? Or do you think maybe I am actually eating more than I think I am?
Flexitarian or Mediterranean diets for me..I have had hypothyroidism for 15 years and am 56 now.
So great information! When you say to log your food in the beginning do you suggest logging and measuring everything? Things like butter, condiments, etc?
Yes, everything counts!
I know you hear this all the time but this is a scary high number of calories but the amount also makes me happy. I trust you but have been programmed to only eat 1,500-1,600 calories a day. Is there an equation to tell me how many calories I 'should' be eating for maintenance or to not be in a deficiet? I am in the process of listening to your book and love it so far!
You're awesome! Thank you 👍
I do have a question; I fuel at least 1 hr prior to lifting in the afternoon. I have followed your advice by listening to all TH-cam, etc. why am I pretty much tanked after my workout.? fuel-1/2cup of cereal w/1 scope of protein -pre workout. but after 45-1 hr I am tanked? I WORKOUT 4 times a week. weight training. and low intensity cardio.
Great info!!!
Thanks for the fantastic information. Did you have tiredness at any point during menopause and, if so, any suggestions for dealing with it?
The menopause fatigue is hard to overcome.
So much great information!!
Your Captcha isn't working. Can't sign up for your course/innercircle.
fantastic. subbed.
I’ve just found your channel….love it! Subbed 👍🏻
Thank you so much (deep breathe) I got this 😁
Ty!
Truth bombs 💣 Great intro…it’s never too late!
May I ask how old you are, Susan? Very inspiring to watch you and learn from you. May I ask if you are on HRT? I am 45, in perimenopause and am wondering if, in your experience, HRT helps with feeling able to exercise?
Best advice ever! ❤️💕♥️
Thank you Susan for all the great 👍🏻 info.. 😍💚🌻💙
I need deit plan it's difficult for me what I eat or what not need help
Good Word! Hope you’re doing well. Keep up the great work. 👍🤛🙏
Thanks for sharing
Susan how do we contact you for questions
How can i know how much my daily calorie intake is? I know i can see it on packaging but for example how do i know how many are in salad or apples etc? My daily amount is 1,800. My ideal weight is 150. Im currently 190lbs 5"7. Thanks for any information you can share😊
You can Google each food to find its nutrition content
loved what you had to say but the background music was giving me anxiety so I could finish!
Thank you for your videos🙏
Is it important to eat protein and carbs pre workout? Simple or complex carbs? How soon before the workout?
Love all the advice and am consistent on my eating, protein, moving but wanting to know if you have an advanced workout. I found your beginners upper, lower and total body workouts👍 I’m looking to build muscle on my 5”-5” long legged frame!
I totally agree with you 100%. I had bariatric surgery about 7 months ago and I wasn't tracking and for a couple of months maybe two or three months I was stalling and I didn't know why. I thought well I've had bariatric surgery why am I not losing weight well even if you can eat 4 ounces at a time you can still consume more than is needed for weight loss and until I started tracking every morsel that goes into my mouth I have no idea that I was consuming over 1,500 calories a day or over 1700 calories a day. My biggest issue is trying to get all that amount of protein in my doctor wants me to hit 100 g of protein a day and now watching your video I realize that I should be closer to 150 g of protein a day and I just can't see to make that happen can you make a video on the best protein powders or ways to get in protein. Especially for people that don't have a huge stomach and can't be a lot of bulk. I would love to be able to get 150 grams of protein in but I average around 75 g.
How would you suggest losing extra fat and gaining muscle with hypothyroidism?😊
The same way you would do it without hypothyroid issue: calorie deficit, consistent effort over time, daily movement, adequate protein and fiber and lots and lots of patience. If you are taking medication hopefully it is leveling out your thyroid and it’s not as much of a factor as it was. It’s literally those steps with being meticulous about what and how much you consume
I have a question about growing muscle
Thank you!! 💗🙏🌺
good stuff!
51 & perimenopause (belly fat galore)
Do you take clients for personal training?
Thank you so much But what about carbs and fat how do I figure that out
I’m going to be 55 and I would love to lose 50 pounds!! Are you saying this is possible???
Calorie deficit mindset Vs actual calorie deficit I think this is a key difference.
Hi!! Great video, I'm ready to get back in great shape! I quit drinking alcohol about 2 months ago and now I'm going to start working out and changing/tracking my diet. You are right- I went thru a double mastectomy and a total hysterectomy a few years ago and I allowed it to be an excuse for letting my diet and work-outs go right down the tube. I'm very excited to make positive changes in my life, I'm 58 and I can't wait to feel fit and fabulous!!!!
So good to here that, 'I am the one in control' I am jojoing for all my life, but wen I confronted my cheating husband, I lost so much weight in a short time, I always had a butt, but at that point I was flat, I fitted in my 16 year old daughter her shorts😮. I hated it to have no figure, so went to over eat again, and find myself overweight again and hate how I look AGAIN 😢, I can't seem to find my self discipline. I am 45 and 2 months ago I went into pre menopause and got scared that I maybe never going to lose my overweight again, but you stimulate me to be in control off this, and that I can lose it, I just have to fight harder. Today is Sunday and all gyms are closed, I will start today with some home training, and from tomorrow my weight training journey will begin, I am done feeling the way I do now, and I finally stop whining about it to myself, and kick my own butt and start a new chapter. Thank you to be my eye opener 😊
I appreciate the simplicity! For me, my goal weight is 120 which was my set point
for many years. But that puts me at 1440 calories which is scary low. I tend to get headaches if I don't eat enough and it's seeming like I have to choose between weight loss or headaches. Any suggestions?
I was just learning about intermittent fasting. One way to do that is to stop eating at 6pm. I am going to try it...
😊
I get chronic migraine, and have been fit and active all my life, eating pretty much anything I want... I used to "crash" or "bonk" on long ride and get horrible migraines after a race often due more to dehydration. Now that I am 51 and 10 years post Meno, I have found having good fats is really the way to go. I can do a HARD 75km off road ride after just Coffee, Cream w MCT Oil and an Avocado with Olive Oil, Cayenne and pink SALT. Maybe eat some dates and elk pepperoni on the ride. I never owned a scale and never count calories.
These numbers are way easy to misinterpret. ;) Hope your training is going well! Most of all ~just try to ENJOY the process.
@@posturebalanceandfitness8429 I think intermittent fasting is great, but IF has also caused me to struggle with headaches and energy crashes. Just learning about mineral deficiency though, especially magnesium and potassium and just started taking a couple of dr Carolyn Dean's reset formulas and feeling better. Definately less hunger. So may try IF again later. Best wishes if you try IF!
@@justjan2576 thanks!
Intermittent fasting works well for me.
Don't try to do it all at once.
Start with a bigger eating window and cut it down, say by an hour a week until you get to eight hours eating. Keep at that for a while and see if some days you can reduce it further.
I take magnesium every day and melatonin at night.
Good luck.
How many grams of fat should I have?
Some good tools here for me to test out. I'm super frustrated with myself. It's "only" 8 pounds but I can't get it off. I really want to recomp and get the body fat down as it's been creeping up these last two years so I know the scale is deceptive. I'm 60, btw, a mesomorph. Writing down how often I'm consistent on those measures will be enlightening, I think. I've def been in the deficit mindset. I'd done well for 4 months doing 40C/30P/30F with 3 days a wk resistance training but plateaued for 2 mos. When I tried to bump up the protein and add one more day of training, things went off the rails and I felt so sapped of energy. Your calculation would have me at 1416 calories and 118 g of protein. That's about 150 more calories a day and 20 more g protein than MyFitnessPal was giving me. I gained those 4 pounds back in 1 month bumping up the protein and calories. I'm so confused and apprehensive about adding in those calories! But my belly is actually jiggly and that's downright horrifying!
It's all so frustrating. I eat about 2300 kcal a day and I am overweight. At 173 cm I became 83 kilos. That is too heavy for me. The stupid thing is that I feel this amount of calories as absolutely not too much. I eat when I am hungry and till I am full. I eat healthy and never have binge eating or cravings. It feels good and right, but my body is too heavy. My dream weight is 75 kilos.
I heard that EAA and PQQ are important supplements for people over 50. What do you think? Thanks 🙏
Is there an app you can suggest for calorie counting?
Woow Susan, I'm glad I found you! Im 60 years old now and I was exercising often but lately I gave up. I don't like to go to the Gym any more but I exercise more comfortable home.I do weight .
I put a weight mostly my stomach. Thank you soooo much for such incentive information. I ate one of your breakfasts today.it was delicious! Oat, protein, yogurt, cereal 😋
Laura
Laura … where did you find her breakfast menu ?
Hi Susa, are you still making videos