By Guest Blogger Paula Jager, CSCS
The jury is in. From my 10 week experiment to see whether the 11 pounds of fat I had gained over the winter was the result of aging and being post menopausal or lifestyle I have to say that while many factors will influence it-Â lifestyle rules.
Editor’s Note: To read about Paula’s entire post menopausal weight loss journey, click here and here for her first and second posts on her adventure!
I exceeded my goal of 115 lbs and 12% body fat. Final weigh in was 113.5 lbs and 12.1% body fat. Let me say that while this is a bit of an extreme it was something I chose to do 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?
In my particular case I was simply eating too much. Did I keep track of calories? Yes, I needed to see where I was in order to know what to change–what to adjust. Will I spend the rest of my summer calculating macronutrient ratios on Fit Day? No, but I have an excellent idea now 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 my self in otherwise we will get out of control again. It’s an educational tool to be used appropriately.
Did I exercise? Of course I did; I would be in soft and sorry shape if I didn’t lift heavy things and move on a regular basis not to mention unhealthy and moody. But I do so in a hormonally intelligent manner. If anyone thinks they can eat as much as they want–even of the right foods and not exercise without ill effects they are delusional. Traditional man ate reasonable portions of the right foods or maybe a little more when it was available and less when it was scarce. One thing he didn’t do was sit all the time. He moved a lot–everyday; he would lift heavy objects, chase wild game, at times run for his life and not at the pace seen by many plodding on a treadmill in an air conditioned gym. His efforts were short and intense not mild and excessive.
Did my body react differently than it did at 25 or 35? Yes 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 for a couple of weeks. Well, 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. Not for me; 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 people. . .
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 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 time with nature, family and friends and indulge in reasonable ways.
And now it’s time for a well deserved indulgence with my hubby on our anniversary. Our favorite: about a 6 oz portion of a grass fed bone in ribeye, 4 oz white potato w/ 2 tsp raw butter, fresh green salad with homemade dressing and I think the ice cream maker just stopped. A sensible portion of vanilla made with raw cream, farm fresh yolks and maple syrup. Every night? No, maybe once a week. IMO, maintenance is living with the 80/20 rule. Part of life is letting go and enjoying food centered times with family, friends and lovers. It has to be sustainable in order to work and work well long term. Life is good.
Paula Jager CSCS and Level 1 CrossFit and CF Nutrition Certified is the owner of CrossFit Jaguar.
Her exercise and nutrition programs yield life changing results
www.crossfitjaguar.com
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Paula and Sarah really look alike to me! My husband and I are doing the P90X program right now to get toned and lose a little belly fat, for me left over after having 4 children. We are loving it. Although we are NOT following the low fat diet guidelines from the book. Eating real foods and good fats all the way. I cannot believe you are over 50, Paula. Wowzers – you look so fantastic! Makes me not dread turning 40 in a couple years after all. 🙂
Nickole @ http://www.savvyteasandherbs.com
ok. it’s posts like this that depress me. I’m glad for Paula’s success and i understand this was HER journey. And she’s trying to encourage others to show it’s possible yada yada. and I LOVE your blog, Sarah. But i haven’t seen 115 since I was 12 yrs old. I was 44 when I had my 5th child. Have been in menopause for at least 3 yrs now. Since I homeschool 5 children ranging from 8 to 16, I have very, I mean VERY little time for myself-period. I shuttle our household back and forth and back and forth daily. My exercise is getting in the van, getting out of the van, walking up and down our 13 steps to get in our front door or leave the house and then when I get home I’m tied to the stove baking bread and making nutritious meals for our always hungry crew. Many at my age are grandmothers with grandchildren my son’s age.
All this to say, I know this isn’t here to make anyone feel bad. Just saying that it’s different for someone who may have spent their youth and young adulthood in sports or other physical training on a competitive level than for the rest of us. It might be possible for someone over 50 to look the way she does, but not very feasible. that’s a lot of training there in that after photo! Keep up the great work, Paula. 🙂
Cindy, don’t be depressed–we have very different lives. You have 5 children, I have 1 cat and I do this for a living almost 24/7. I admire women like you that take the time in such a busy life to prepare home cooked nutritious meals for their children rather than succumbing to the lure of fast and processed foods.
There are a lot of 10 min little bodyweight workouts you could actually do with your children–they love to play. 10 min here and there does add up. As far as age goes, I didn’t start competing until I was 37 so a lot of us are late bloomers. . .
thanks for the encouragement, Paula. Cats don’t zap your brain cells as much as kids do, for sure. 🙂
Kudos to you for starting out later in life and looking so good. I know I look like that on the inside!
We did do the junk food thing, but luckily budget restrictions kept us from going too far there. Sarah and others like her have helped to get us moving in the whole food, organic, full real fat direction. I agree with you, my boys would love to do workouts. I just can’t do anything strenuous due to a neck injury, such as lift my arms above my head, or turn my head from side or side or jump up and down. . . You see where this is going. But I walk when I can for as long as I can. I’ve always had a lot of endurance. And I’m pretty much on my feet all day, and there’s the 13 steps to get to my front door. So I’m getting some workout.
I admire people like you who can sculpt their bodies in this way.
“…I will never, ever look 25 again.”
Um… I don’t know ANY 25 year-olds who look that good!! My goodness! Congratulations on meeting your goal. So inspirational!
Aaaaah, thanks:)
Wow – you look fantastic. I love the definition in your arms and abdomen! Would you mind sharing your height and what calorie level you found worked for you? I have been down as low as 109 (way too low) but as soon as I stop being extremely vigilant my weight seems to just rebound and when I have eaten any wheat (accidentally) the weight just balloons. Anyway, I recently had to start whittling my way back down from 134 and hope to get to around 115-120 and maintain in that range.
Thanks,
C
Hi Candice, yeah – the wheat (and oats) put weight on me too. Rice is ok as are potatoes strangely enough. But wheat .. can gain weight really fast eating a lot of that. Needless to say, I eat a minimal amount although I do enjoy it and do eat it frequently even though in small portions and nearly always traditionally prepared (soaked, sprouted, or sourdough)
Thank you Candice! I am 5’3″. And alas, my metabolism has slowed some with age; I used to be able to maintain an ideal weight while basically eating whatever I wanted. To stay at about 115 (ideal for me) I need to stay at around 1600-1700 calories about 4 days out of the week and I bump it up to about 2000-2100 the other 2 or 3. Keeps the body guessing (kinda tricks the metabolism) and refuels me while allowing some healthy indulgences. Wheat also makes me balloon up. I avoid it for the most part and need to be fairly vigilant in my choices. Potatoes sit very well with me and I usually have those on the higher calorie days.
oy….i’d love to get rid of my belly fat and trip up my body.
There is always hope Kim! My parents didn’t start taking cod liver oil/butter oil/ homemade soup/raw kefir etc until they are in their late 70’s and it has really made a difference for them some 5 years later.
Excellent post, I enjoyed it very much. I also love your posts, Sarah! Thank you for the encouragement At 55, there is still hope 😉
I love to eat but also wanted to be healthy and keep my weight in check. My passion is creating skinny versions of very decadent foods. My husband especially loves these recipes. One of his favorites is a Skinny Grilled Reuben Sandwich! -http://www.skinnykitchen.com/recipes/skinny-grilled-reuben-sandwich/
I totally get the “other priorities” thing. It is hard to juggle everything and stay in balance. I love Paula’s posts as they motivate me to keep moving and not put myself at the bottom of the list.
I’m 51 also I think as u get older your metabolism slows down & women have other priorities than being able to work if u are single as I am u have to watch your appearanances more? Or at least feel like u have to? I am in menapause & take all natural supplements which work for me also a new 60lb puppy keeps me busy walking