Shaping Up After 60 With Faster Way To Fat Loss
2020 was the year I got serious about fitness…
Back in July, I decided to use this “on hold” time to make some positive changes and improve my fitness and health. I re-joined Faster Way To Fat Loss (after a half-hearted initial attempt a couple of years ago). I’ve now been doing the program for 5 months. I’m very pleased with the results and plan to continue!
When I first started FWTFL, I wanted to be realistic about my goals. I’ve never been “thin” without a lot of struggle. First, that’s just not my body type. Years of eating disorders and yo-yo dieting from my teens through 30’s left me with a glacial metabolism. And our post-menopausal bodies are more inclined to hang onto weight, especially in the belly.
Shaping up after 60…it IS possible
So I began the process with tempered expectations. I mostly wanted to increase my lean body mass, gain strength and the stamina to help me age well and be able to keep doing the things I love.
Above, from September, about eight weeks into the program.
As I mentioned in an earlier post, the initial boost in energy and increases in strength were what kept me going for the first few weeks. After about 8 weeks, I began to see subtle changes, and noticed that my clothes were a little looser.
Update: I’m now at the 5-month mark. I’ve lost some pounds and inches (1″ from bust, 1.5″ from waist, 2.5″ from hips), and have added muscle and definition. I’m actually the leanest I’ve been since my twenties! I’m much stronger, especially in my core and upper body. And my balance has improved.
And I won’t lie; it’s incredibly gratifying that my clothes are fitting much better. 😉
Even though I gave myself latitude over the last couple of weeks to enjoy some holiday treats, I’ve maintained and am now back to tracking and concentrating on whole food nutrition. Did I mention I eat a lot on this program? 🍎 🥗 🥑 🍳 🍇 🍗
What I Like About FWTFL
- The program is comprehensive. It incorporates intermittent fasting, whole food nutrition, carb cycling, and targeted workouts.
- It’s flexible. You can follow the weekly meal guide or not. You just track your food (focusing on “macros” e.g. Protein, Carbs, and Fat)
- We’re encouraged to stick with whole foods, so it’s high in fiber and micronutrients. It’s not about selling you a bunch of supplements, prepackaged meals or meal replacements.
- There are no foods that are off-limits, though it’s recommended to eliminate or minimize dairy and gluten. (I still occasionally enjoy a piece of cheese or small hunk of bread, just not daily.)
- You can do the video workouts provided on the app or do your own or none at all. (I do most of the workouts and LOVE them!)
- Because the workouts are available through the app on a tablet or smartphone, they’re portable. You can do them anywhere!
- The coaches and community are very knowledgable, helpful and encouraging. “Progress over perfection” is the mantra, so it’s about doing the best you can on any given day.
- It’s based on sound, current science. (Many nutritionists, endocrinologists and other health professionals are now embracing the benefits of intermittent fasting, and have been on-board with whole-food nutrition for some time.)
If the idea of “intermittent fasting” is making you nervous, it’s actually quite do-able. It just means that you consume your meals within an 8-hour window, and fast (water, plain coffee, and tea OK) for the remaining 16. For me, that means I usually eat between noon and 8pm, and fast for the rest of the time. (Several hours of which are spent sleeping.) Some days if I’m really hungry, I’ll break the fast an hour or so early. That’s fine too.
What might surprise you…
We’re often told that we need to eat less and move more, but we may be overdoing it and depressing our metabolism-boosting hormones. I was really shocked at how much food I was supposed to eat daily, and was sure I’d be bursting out of my clothes within weeks. (Spoiler: I wasn’t!) And the workouts are all around 30 minutes; that’s all you need if it’s targeted.
And speaking of hormones, FWTFL is designed to reduce Cortisol. That’s the “stress hormone” that makes us store belly fat, interferes with sleep, increases blood pressure and has been correlated with a host of other chronic illnesses. (My blood pressure, which has been creeping higher for the last couple of years, is now back down into the normal range.)
I’m SO glad I started Faster Way To Fat Loss this year. I consider it one of the very best things I’ve done for myself in 2020. And I’m looking forward to continuing to make progress in 2021.
If you’d like to sign up for the next Faster Way To Fat Loss session beginning Janury 4 (with my awesome friend Karen as your coach), just click here 👇
Follow Karen on Instagram HERE.
Have you tried intermittent fasting? If so is it something you do regularly?
Disclosure: this is NOT a sponsored post. I am paying full price for the program. If you click through my links and sign up for the program, I may make a commission.
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I am so pleased for you. Losing wright and inches, better posture and more to eat. Sounds like heaven. I have joined yoga classes. See what that brings.
Greetje
I really miss my yoga classes, but have incorporated some of my favorite moves to do at home. I find it very relaxing and centering. Enjoy!
I have enjoyed Yoga with Adrienne.
For a combo of yoga, ballet, and Pilates, try https://mbodyonline.com/catalog – I love it! You can pay for a monthly membership but there are lots of free videos on YouTube. For us older gals, easy to modify the movements that are too challenging.
I really like the idea of a long term health program that doesn’t rely on prepackaged meals or supplements. So many times those programs fail when you try to introduce “normal” foods back into your meals. I am fascinated with the “fasting” component of this program.
Well, you certainly look amazing and your testimony to having increased energy makes me want to know more. At this time in my life, improving my balance is a huge concern also. Thanks for all this valuable information.
Yes, balance is a huge issue for me too! Doing Pilates has helped with that, and the workout videos in the program have a lot of moves that are helping my balance too.
I would love to do the program as I hear good things about it but currently me and mine are both unemployed (entertainment industry) and so it is not going to happen. We are both in our fifities and the world is tough for the self employed. I wish there could be a “pay what you afford option” during unprecedented times like these, as exercise is key to reducing stress and helping you feel empowered. My lovely yoga instructor has moved to an online version of classes since her business has been closed during the pandemic, and I do that. She has significantly reduced the price too if there is a need and it is all confidential. Bless her lovely heart. Shame more companies are not doing that and “reading the times”.We could all do with something to reduce stress and promote health. I have given up alcohol and that is really helping me. You are looking good Susan, well done!
Francesca, Have you tried Yoga with Adriene on YouTube? I’ve been practicing yoga for 25 years and trained to teach, so I thought I wouldn’t like her. But I actually love her, and it’s free. She does a January 30-day series that I can’t wait to begin. I still do virtual classes with my favorite teacher and pay for those, but the rest of my guided practice has been with Adriene since the pandemic.
Francesca, I truly hope that 2021 brings better circumstances for your and your husband. If it makes you feel any better, I paid for a Faster Way and would not do it again. For me, the program is far too structured (if you like counting, you’ll love this program) and the menu ideas are easily replicable on free online sites. The Mayo Clinic Health site is a great one for free recipe and menu ideas. I also follow Dr. Micheal Gregor on nutrition facts.org for medically researched diet advice. He has twelve ideas anyone can follow for healthy weight loss. So, I’d personally save your money and use free, reliable information for a healthy lifestyle instead.
LOVE Dr Greger! And I would not pay for a structured program, either.
I have done intermittent fasting for more than a year now. It has improved my sleep, gotten rid of indigestion and stomach problems, and helped me shed a few pounds. I did a lot of research and talked to a dietitian who suggested the easiest way is a 12-hour fast starting when dinner is over (for me, around 7-8 pm) until breakfast the next day (7-8 am). This gets rid of nighttime snacking and the bulk of the fasting time is while you are sleeping. I drink water now while I watch TV after dinner. P.S. My husband pooh-poohed the whole idea, but I notice he has slowly cut back on his nighttime noshing. When his heartburn went away, he stopped the snacks entirely.
I am just now reading about this and I too have been doing this for quite awhile. I had no idea what I was doing had a “ name” but it just happened because as a teacher I chose to take lunch duty which really didn’t give me a lunch break. I continued this after retiring and it just is SO easy for me and has continued to be the way I eat. It surely does work!!!
Hi Susan-you look terrific! Thanks to you, I joined with Karen as my coach in the Aug 24th session. Feeling progress, love the program and I, too wanted to gain strength, lose belly fat and feel better in my clothes in my mid-60’s. The exercises are challenging, but with modifications and low-impact versions, I am trying to get through them and improve over time. I do enjoy the variety and there is little time commitment. I was a health & wellness certified coach with a extremely low-cal pre-packaged food diet program, but after a few years, & the weight crept back with real food, I decided I had to win the battle with good, healthy food! This program fits the bill! Keep it up, Susan!
Wonderful to hear it, Judy! Isn’t Karen the BEST?? 🙂
So so happy for you Judy you are doing a great job and really putting the effort in to learn the process and do the initial learning. It’s a game changer. We eat like it’s our job! K
Yes, Karen is the best! She is inspiring, uplifting and smart! Always good to follow her advice.
You look fantastic, Susan. After you register, are the workout videos available on YouTube or do you have to watch them on your computer or phone? Not sure about the accountability/support community aspect. Is that just a Facebook group?
Hi Ronda, thanks! The workout videos are available through the app on a smartphone or tablet. The community aspect is on Facebook, and the level of participation is up to you.
Thank you, Susan. You are always an inspiration. I appreciate how much you love life!
Congratulations, Susan! When I retired six years ago, I finally had time to commit to a regular exercise program and began working with a personal trainer twice a week. I added another one or two sessions myself at the gym, and walked with a friend for a fifth day. While I was not really overweight, I was 10 pounds lighter and one-two sizes smaller after a year, and have stayed at those levels. Even with COVID, and our gym closing for months, working out at home with weights (trainers had given me travel workouts) and the purchase of a bosu ball, plus additional weekly five mile walks with a friend, I have maintained most of my strength (I do not have a weight bench at home and miss that) and all of my weight loss and smaller size. I do notice I am not quite as firm as I was but I’m sure that’s due to working out 2-3 times per week rather than 4-5, and not having access to all the targeted equipment.
We have always been pretty healthy eaters. I did cut back on sweets, but find that eating a few a week is OK. I also make sure I bake them and don’t allow myself to buy them, another “hurdle!” (OK, I buy something once in a while at our farmers’ market.)
The point is, we are doing this for ourselves to be healthier, stronger and happier, and to feel better as we age, and it does not happen overnight–it’s work and a commitment, but worth it, for all the reasons you mentioned.
I started IF in January not even knowing what it was. I was just looking back at the healthiest time in my life– in my 30’s and 40’s and realized I fasted most of the day because I was so busy. In Feb I stumbled upon the books Delay, Don’t Deny and The Obesity Code which really helped me understand the benefits of fasting. I eat in a 6-hour window. I’ve only lost 10 pounds, but a total of 6 inches from my waist and hips. And I pretty much eat what I want in that 6-hour window, including gluten, sugar, and alcohol. I’d like to cut back on sugar and gluten, but in the middle of a pandemic, I’m just happy to have lost weight and not gained!
Thanks so much for sharing your experience. (And I’m glad to know you’re feeling healthier and stronger these days! Not easy during a pandemic.) Ever since you mentioned FWtFL–this time around–I’ve been curious, but have had trouble finding reviews that sound, er, real. It’s so helpful to hear your thoughts on this. The price is steep for me, but I’m interested in finding out more, so I’ll check out the video session on Sept 15. Thanks again–and congrats on finding a program that works well for you.
You look great! I am doing a “frugal” (aka free!) variation of this and it’s working well so far. Eating only during an 8 hour window (11am -7pm) tracking points on Weight Watchers (free membership through my employer and WW allows me to eat what I want in moderation – could never give up dairy or gluten!) and doing free 30 minute barre3 classes on youtube every morning (during my fasting time).
Susan, I’m quite tempted to give this a try ( Your well-written post is very convincing.) Do you feel this is a maintainable “long term” lifestyle approach? My concern would be if it feels too contrived with counting macros, and meeting each day’s differenting requirements for carbs, proteins, and fats.
Replying to Susanne, I am 70 years old and throughout my life maintained an excercise routine of mostly running then walking. Being a retired nurse, I should have the knowledge of how to eat smart but I really lost my way, especially once I’m hungry I can eat a whole lot. At my age, the last few years, the pounds just packed on where I felt lost. One year ago I started FWTFL and it was exactly what I needed. It really educated me regarding food and excercise. I had wonderful success with gaining strength, losing weight and inches and feeling fantastic. After about 5 months I had surpassed my initial goal of 10 pounds and 1 pant size down and felt very comfortable doing it on my own with what I learned. Now 1 year later I’m 20 pounds down, even through the quarantine because of the education I received. I highly recommend trying it. I now do the same type targeted excercises using You tube and my YMCA and continue to mostly eat with whole food nutrition in mind. It was just what I needed.
Hi Susanne, I do think it’s sustainable for a couple of reasons. First, after doing the program for a while you get a sense of what foods and portions will achieve your targets. Second, it’s not an “all or nothing” approach. I anticipate that when we travel again I won’t track for those days. Third, I’m not hungry all the time and have no cravings. Yes, there is a little more effort with meal planning and food prep, but I think that’s true with any whole foods based eating plan.
I’ve been intermittent fasting for some time and do not snack. I’ve been battling with SIBO for two years and meal spacing is part of the treatment plan. Five days a week I eat at 8,1, and 6, with a 14 hour fast. The additional two days I fast 18 hours and only eat lunch and dinner at 12 and 6. I always try and pack a lot of quality nutrients in those two meals. I’m never really hungry, which makes it easy to do. Though they say it takes a least six weeks to develop a new habit. Intermittent fasting in addition to being good for your gut is supposed to help with longevity as it allows time for cell renewal.
Thank you for sharing. You look great.
How much does it cost?
It depends on the length of time you sign up for. All the the details are at the registration link.
I eat between 10 and 4 most days but will have a small snack at 6 if I feel hungry. I actually started this after my gall bladder was removed. It’s better to go to bed on an empty stomach.
The exercise is a challenge because I bruise easily so sit-ups will have me so sore in a short time. I tried walking and got a very sore hip. I start slow but usually ends up too sore to continue. I keep a normal weight so I look fine but I know I’m not fit.
Can you cycle? Less harsh on the joints than walking.
Hi Karen,
I’ve been following Susan Blakey’s blog for a few years now, and I love her conversations with you. For a time I was able to follow you on your Instagram account, loved following you because you were positive and often made me laugh! But the link to Instagram keeps saying it’s broken ☹️ I’m seventy years old, live in England and keep getting tempted by the Faster Way program, do I have to join that to access your Instagram account.
Not sure how else I can contact you as I can’t get on to Instagram. If anyone else is reading this and know’s the answer to my conundrum I would be very grateful.
Here’s hoping!
Rita
Hi Rita, I just sent Karen’s contact info to you at the email you used to post this comment. She’s looking forward to hearing from you!
Thank you Susan, I will contact Karen tomorrow!
I’m almost 71 and have been IF since March. I usually eat in a 4 hour window, 4p-8p. I am down about a pound a week. Losing my belly, no restrictions but usually eat pretty healthy. If I want to do lunch, I just adjust my eating times (window). Feel great. Was pre-diabetic but now my fasting glucose is in the 80s-90s. No longer contemplating carpel tunnel surgery! The DDD book and her new one are great! Feast, Fast, Repeat! Gin Stephens..
You look great, Susan, and I appreciate your posts on this.
While I really hate the title, “The Obesity Code”, is a great book to read if you are interested in intermittent fasting and the science behind it. I’m contemplating signing up for the FWFL but do not think I can give up eating dairy.
I already don’t eat meat so finding good sources of protein without dairy would feel very restrictive. While I do cook vegetarian meals, most “vegan meals” I have tried with cashew cheese etc. are pretty pale substitutes for the real thing.
Great to hear! I started getting closer to sports last year for the same reasons – to maintain ability to do/enjoy things longer and now going 4 times a week to the sport club doing variety of classes (body pump, yoga, joy walk). Also try to reduce carbs (especially sugar). Indeed it works! Feel much stronger and energetic. I guess it also played not-so-small role in my post-covid recovery (by then, of course, practiced at home – dog never got SO much walking, heh)
Thanks for sharing your experience. I understand that this program suggests some 24 hour fasts/juice cleanses. Do you participate in these?
Hi Louise, there is an occasional 24-hour fast (coffee, tea, water, no juice). But instead of going a full 24 hours, I usually just extend my normal 16-hour fasting period to maybe 18-20 hours. I find it’s a helpful reset but it’s absolutely not mandatory.
I’m seriously thinking of starting Faster in their next group. I remember you making positive comments about a certain instructor. I’m not sure if I will have the chance to request her, but could you let me know her name?
Hi Alexis, if you use the link in this post to sign up, you’ll be registered with my friend Karen’s group.
Thank you Susan, and happy new year! PS – I don’t know how I overlooked the information about Karen in your posting, since it was there clear as day!
Happy New Year to you too, and no worries, there was a lot of information in the post! 😉
Wow Susan, you look amazing and your bootie is looking lifted! It’s nice to know that you have made such a positive change this year and that you’re obviously getting some joy and satisfaction from it. These changes will improve the rest of your life going forward. Thank you for sharing such wonderful inspiration for making positive life changes!
I’m glad you found something that works for you. And even happier that your goals (fitness and energy, not size) are healthy ones. Happy New Year.
For those who are concerned about the financial commitment of joining a FWTL group or who might be uncomfortable with the community vibe or even perceived sense of pressure, Amanda Tress did publish a book last year (“Faster Way to Fat Loss” ) that might work just as well if you are the kind of person who can work from information and hold yourself accountable.
Susan you look great and your skin is glowing. I have been IF for two years and have lost about 14 lbs. That might not seem like much but I have seen so many fantastic changes because of my IF practice. Less heartburn, controls food cravings, overall hunger is reduced, excellent blood work and…best of all my skin looks fantastic with a reduction in that ‘jowly, crepey, puffy look’ I still have about 25 lbs to lose but I feel confident that it will come off. Now that I am retired I can concentrate more on it plus exercise. I occasionally do hard core fasts of 36-42 hours ( and will do so after New Years). Autophagy takes a good 24 -36 hours of fasting to occur. My quotidian is 16- 18 hours of fasting with 6-8 hour eating window. It’s important to manage meals to optimize nutrition so it’s not entirely effortless. I can still enjoy treats and wine ( though that I save for weekends and holidays) I require dessert to remain alive so that fits in well;) After working out my macros and the kcal I need daily I am good to go. ( I worked in clinical nutrition so this is not alien to me and yes we can be challenged with weight-y issues too)
I will not lie, IF is a practice, it is not a DIET. It takes time to get used to feeling hungry and ignoring it for a few hours. I have heard it called developing a ‘fasting muscle’ and it has taken time to develop mine. I would also hasten to warn any of your readers that IF is not for everyone ie. those with history of eating disorders, disordered eating patterns, those on certain medication, pregnant and nursing mothers. If you have diabetes and are on medication or insulin you MUST consult with your physician. More and more dietitians, nutritionists and physicians are seeing the benefits of IF as a useful thing to have in the healthy lifestyle toolbox! I also recommend Jason Fung’s many YouTube broadcasts and his books ‘ Obesity Code’ he is a Canadian nephrologist who uses IF to control diabetes in his patients, diabetes being the great destroyer of kidneys among other organs.
Thanks for the FWTFL update – I’m glad it is working for you! I did the program a couple times a few years ago. While it did “work”, I decided the constant logging of foods (and time-consuming meal planning) to be onerous and unsustainable (and unnecessary!). Also the alternating low carb and regular carb days and all that rigamarole with FWTFL, also unnecessary. Since then I’ve done more research on intermittent fasting, reading several books and numerous online posts. For me, it’s the intermittent fasting that is the essential thing, not all the alternating days, counting calories, etc. One big thing I learned on FWTFL was that I didn’t “need” to eat breakfast. I thought I needed the energy to exercise – morning is my favorite time to do that – and just to get going in the morning. I was wrong! Research shows that the body doesn’t need to be fueled before exercise and I have found that to be true. Eating breakfast just makes me hungry about 10 AM, and then the day seems to go downhill from there. I am currently eating in a 6 hour window – about 12:30-6:30. It is easy and very satisfying. My husband and I are recently retired and have found that we enjoy eating our large meal at noon, then just a snack around dinnertime. Check out the book Fast, Feast, Repeat – well researched and it works for me!
Susan, thanks for the follow-up & information. And thanks, too, to everyone else here who has contributed so generously. My husband & I fell into our version of IF by accident & are both interested in learning more about it in order to adapt it to our lifestyle more effectively. Also, we’ve decided to make 2021 our “year of fitness & good health” to make changes to our post-retirement days & routines to incorporate more suitable levels & types of exercise to keep us in shape. Neither of us is over-weight or unfit, but I’m finding long walks (over 4km) are starting to aggravate an old skiing injury to my hip & knee to the point it’s actually stopping me from walking at all some days. And my husband, who’s 6’5″ in bare feet & has stayed in great shape his entire life by lifting free weights & working out daily on a heavy bag, is admitting he’s finding it tougher & tougher to keep up that level of exertion on a daily basis without feeling the effects, & not in a good way. We looked at the FW2FL program when I first read about it here but decided it wasn’t for us. I have this childish resistance to being “coached” & having things explained to me — I learn better & am more motivated when I’m figuring something out on my own — & neither of us deals well with a lot of structure not of our own design (we’re both engineers & it shows at times). But I’m going to look at it again. Even if it still doesn’t resonate with us, your enthusiasm is contagious (not a word I use lightly these days!) & will help me find something that will work better. Here’s to a happy & healthy 2021 for you & yours & everyone here!
I used to intermittent fast and it definitely reduced belly fat. I was intermittently fasting on the front end like you because it was easier. I now basically eat healthy (lots of fruits and veggies) and stop eating at 8 pm to allow a 3 hour window before I sleep. I eat breakfast anywhere from 8-11 and so I have a 12 hour window of fasting. I read it was better for your health to eat breakfast and to stop eating on the back end (earlier dinner). Most of this info was obtained from reading about fasting from the research of Dr. Valter Longo who along with his team has been awarded a $10 million grant from the National Institute on Aging to study fasting and cell regeneration.
I would like to try this it seems doable. I would be happy to get out of the 180s and be 160 again even though that seems heavy for a woman barely 5’3”