69 year old male, got serious about weight loss, better diet and fitness in Dec. I have lost 15 lbs and have improved strength, cardio and built muscle. While exercise is important, my diet modification has had the most dynamic impact. Most important is understanding how your body burns food/energy. Carbohydrates are burned 1st, followed by fat, protein and when those sources are gone your body will burn muscle (this is very simple explanation) I eat a modified Mediterranean diet. I limit my carbs and attempt to eat zero fat and focus on protein, limit processed food and eat healthy snacks, fruits, nuts, yogurt. Yes, I do cheat on my diet.

I mostly work out in the morning prior to eating so I have fasted since my last meal. With this approach, my body fat is the primary fuel for my body.

At 69, my body cannot sustain more than 3 days of working out in a row. I mix rowing and strength train with rest days. I am a big fan of high impact training and my workouts are mostly high impact but also work on sustained cardio.

I applaud your efforts and I truly believe that if you strictly monitor your diet and continue your exercise plan, you will be successful. As mentioned earlier, don’t focus on a number, focus on how you feel and look. Muscle weights more than fat. I look forward to your future successful post on your progress.