by Paula Jager CSCS as published in Natural Muscle magazine July 2011
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To briefly recap last month’s article I woke up this spring at 51 years of age, post menopausal and the heaviest I had ever been in my life with way too much junk in the trunk. I put to the test my hypothesis: weight gain is not inevitable at any stage but preventable/reversible through lifestyle modification. Well, here we are, 10 weeks later. .
I exceeded my goal of 115 lbs and 12% body fat. Final weigh in was 113.5 lbs and 12.1% body fat. I chose to get to this level because I competed in fitness for a number of years and wanted to see if I could achieve a similar look at 51 years of age. I only wish I knew in my competitive years what I now know about nutrition and exercise. This was achievable with very little sacrifice. But isn’t that usually the irony of youth?
So what did I do? First thing I did was stop eating so much. That may not be everyone’s problem area but it was mine. I am a firm believer in a higher fat, lower carb diet and it works very well for me. However, eating tablespoons of nut butter, hunks of cheese and drowning my fruit in raw cream was going a little overboard and far more fuel than I needed or burned. I cut my calories to around 1800-2000. Some days were a little less and some a little more. I based that on activity, consuming more when my workouts were extra intense and less on the non training days as well as just to keep the body guessing. I stopped eating my biggest meal at night and ate my larger meal around 4 or 5 in the afternoon. Fat was used in measured increments rather that liberal dousing. Dinner became a small token meal like a little protein and veggies more for the social aspect with my husband in the late evening I continued to keep track of both calories and macronutrient ratios so I would know what to change/adjust. I won’t spend the rest of my summer doing this but I now have an excellent idea of what a reasonable portion is —enough food to sustain activity and fulfill satiety but not to the point of gluttony; there’s a fine line there. And if I find myself overindulging and packing the pounds back on I will revisit that process for a week or so to rein myself in otherwise we will get out of control again.
Did I exercise? Of course, I have kept up a regular exercise program since I turned 35. And while that has definitely evolved over the years during my 10 week challenge my exercise remained constant or what it had been through the gorging days of winter. I continued to do 2-3 high intensity weight lifting days, 1 day of some type of sprinting with mobility work and low level aerobic activity interspersed throughout the week. So the change in my body was due solely to my nutritional intake. And guess what happened? The weight (body fat) started dropping, about 2 lbs a week the first 3 weeks and then it slowed to about a pound a week. I was ok with that rate; I wanted to lose primarily body fat and not my hard won muscle, which at this stage of the game is my best friend.
The 6 million dollar question: did the body react differently at 51 than it did at 25 or 35? Damn straight it did; I was somewhat unhealthy at that age but the only thing I had to do to get lean was stop eating candy at night and cut back on drinking for a couple of weeks. Well, it’s not quite that easy now but common sense would expect that. It requires a little more effort at this age, a little more discipline, you can’t get away with as much anymore—life takes a cumulative toll on the body and the skin is not as forgiving or quite as smooth and taut. I’m not one to dabble in cosmetic surgery or toxic botox for the purpose of trying to preserve youth. It is what it is and I accept the fact that I will never, ever look 25 again. I will however look, feel and be the healthiest and best I can be at whatever age I am. I am thankful that life has been as gracious and forgiving as it has to me.
Calories and activity are only a part of the equation along with genetics, age, gender and metabolic individuality. Certain people are faced with medical challenges that others are not and these things will make this process different for what each individual is able to achieve but in general and for most women (and men) . . .
The verdict stands: if you want to look and feel your best and be your healthiest at any age—eat right and move your arse.
So what now? Maintenance. I will settle in at what I consider my set point weight/body fat—around 115 and 14-15%. I will eat reasonable portions of the right foods, continue to exercise, get enough quality sleep, expose myself to sunlight on a regular basis, spend quality time with nature, family and friends and indulge in reasonable ways. Life is good—even at this age.