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Date Posted: 07:12:16 01/01/14 Wed
Author: usmgrad
Subject: Any New Year's resolutions? Mine, like every year is to eat healthier and get more exercise. Plus this year, to stay in touch with friends and family, too many live too far away and it's too easy to get caught up with "life" to not make the effort to stay connected.


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[> Ditto for me on the eating and exercise. (Wouldn't it be nice if we could achieve that, and cross it off the list?!). I am also aiming to weed out accumulated stuff in the house, and to get a membership in Ancestry.com to organize my family tree info. -- Deemus, 10:58:26 01/02/14 Thu [1]


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[> I never had much luck with resolutions, so I never really did them. I got the idea from a friend to pick a word to focus on each year. This year my word is "UP" in all it's positive uses: UPkeep, UPlift, UPload (my photos and order prints!), clean UP, rise UP, etc. As long as we can keep away from UPpity, UPchuck and UP a creek, we'll be fine! -- The Chief, 19:09:01 01/02/14 Thu [1]


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[> [> I like the way you think. -- usmgrad, 21:36:03 01/02/14 Thu [1]


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[> I also have resolved to be more positive, first toward myself, and, hopefully that will affect others. I'm making a list of my strengths and limitations and am determined to work on either expanding my limits or accepting the things I cannot change with grace and humility :) I'm also thankful for my strengths and will continue to use them to stay balanced from within, but also to use them for the good of others. 2014 -- I like the sound of it!!! -- mj, 03:04:45 01/03/14 Fri [1]


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[> I don't know if it counts as new years but I've been struggling with keeping my weight down since turning 50 - sigh - so - I think I'm going to try one of those nutrisystem or medifast programs to drop the ten pounds - twenty would be nice- Anyone have any experience with either of those ? I've done weight watchers - don't want to do that again -- chris k, 06:27:18 01/03/14 Fri [1]


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[> [> What I want to know is why someone didn't warn me about the weight gain after you turn 50? We all hear about the freshman weight gain when kids go off to college. Had I known maybe I could have been prepared. On second thought maybe not. I too would like to hear some success stories on weight loss, or things(programs, scams, etc) to avoid when trying to lose weight -- usmgrad, 13:58:09 01/03/14 Fri [1]


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[> [> I lost 60 pounds this past year. I took a break over the holidays & ate at maintenance, now I'm buckling down to lose the last 10 pounds. I feel great & have more energy than I have in years! Step inside to find out how... -- doc, 16:29:23 01/04/14 Sat [1]

I use My Fitness Pal to track my calories & macros (protein, carbs, fat, fiber, etc.), but I don't let MFP set my goals/requirements. Too many people set their caloric intake goals too low & ignore their macros. I'm using the TDEE - deficit method. TDEE is your total daily expenditure of energy (i.e the calories you burn in day). The amount of the deficit depends on the # of pounds you need to lose and ranges from 5-20%. No one should have a deficit of more than 20% unless under a doctors care/order. I set my protein goal at 1 gm/pound of lean body mass (LBM) and fats at 0.4 grams/pound LBM. Carbs are what is left over. For most women this works out to 100-120 grams of protein/day. It takes work to ensure you eat that much protein, but it helps your body spare LBM (muscle) and burn fat, while dieting. I have a terrific Excel spreadsheet that does all the calculations. The key to successful, sustainable weight loss is to establish a healthy, sustainable diet. Too many folks cut calories ridiculously low & eat "diet food," then wonder why they regain their weight once they stop dieting. Your dietary changes need to be looked at as a lifestyle change suitable for life, rather than a short term diet fix. I can eat anything I want, as long as I practice portion control, watch my calories & ensure adequate protein & fat intake. I eat dessert/something sweet most everyday, so you don't have to pitch your favorite foods.

Like I said at the beginning of my post, I've lost 60 pounds & now have a normal BMI. My % body fat has dropped from 46% to a normal 30.5%. I've only lost 2-3 pounds of LBM & 58 pounds of fat!!! Very happy!!!!!!

Oh, and by the way, my family was all involved in this weight loss challenge. My dad lost 65 pounds this past year at the age of 76! I'm soooo proud of him!!!


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[> [> [> wow Doc - that's phenomenal! - not sure I followed it all but I do know when I 'diet' now that I'm over fifty- the only way I loose weight is to Load up on proteins and veggies- I wonder if somehow I did a less scientific version of what you did - I need to lose 20 pounds and I will be thrilled. -- chris k -, 06:17:36 01/05/14 Sun [1]


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[> [> [> Terrific, doc! That took lots of work. Good for you! -- Deemus, 18:36:10 01/05/14 Sun [1]


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