On JamesClear.com he states, "gaining weight (hopefully muscle) requires a calories surplus and losing weight (hopefully fat) requires a calorie deficit. It should be obvious that you can’t have both of those at the same time."

Any thoughts on this as, of course, I want to do both at the same time.

Oops, the link didn't work and I don't know why since I copied right off the URL address. Here is what it is: http://jamesclear.com/reader-mailba...mittent-fasting

I'm skeptical. I remember Jimmy Moore getting bod pod tests done clearly showing he was losing fat and gaining muscle. I think the lifter-bros dive down deep holes and spot a lot of science-y sounding BS so I tend to take anything they say with giant grains of salt. My advice is: If it makes you feel better and stronger, do it but don't be insane about it.

Now losing weight is another issue. Weight is bone, muscle, water, fat, poop, everything. Fat is just one component of weight loss, right?

So if you're getting stronger and fitter, can do more reps or last longer on a walk, how is that not a win even if you can't visibly see more muscle?

If you don't lose "weight" when exercising, but your clothes are getting loose, then seems like another win too.

I just advise being moderate with exercise. Don't become a hamster on a wheel because that can actually depress your metabolism.

Thanks, Nancy. What you say makes sense. I guess my question is, Should I exercise with a calorie deficit? Right now I try to keep my carbs under 20 and calories at 1500, which is about a 400 calorie deficit. It seems to be working but I haven't started a serious exercise regimen yet. Or does it even matter?

The best way to experiment is to watch both the scale and the tape measure. The scale shows your weight change in pounds and the tape measure tells whether the pound changes are fat loss and muscle gain.

If you add exercise, are you okay with seeing your "weight" not go down as fast?
for example, what if one week, you lose 1 pound of fat, and gain .5 pound of muscle. That would look like "losing .5 pound."

if you add exercise, you can still have a 400 calorie deficit. Say you averaged 300 calories of exercise a day using those charts available all over the net.
then you could eat 1800 calories and still have your 400 calorie deficit and get whatever goodness you're already getting. sounds like fun eh?

Personally, calorie counting doesn't compute for me. You have to make sure the calculator you use covers your situation. Many used in the fitness world were derived based on metabolisms of college guys, that are not insulin resistant, plus a standard higher carb diet - feh. But, it is a place to start if that's the sort of thing you like.

Thanks for responding Seejay. I would be satisfied with "losing" less and gaining muscle if it would help accomplish my goal which is to feel better and also to fit into my show clothes by next February when I start doing trade shows again.

How can I present my jewelry if it doesn't look good on me and how can I look good to active horse women if I look like an overweight couch potato? The exercise should tone me up and weight loss will just make me look better (and my clothes will fit). Also, I will be standing most of the 12-hour days and I want to be as nice as I can to my feet. Less weight=happier feet.

You don't need to have a particular body to be able to look nice and wear jewelry. I've seen many very large women who look very fashionable.

Lose weight and exercise for many reasons, but take pride in who you are now and don't shame yourself or say you can't do something because of it.

I know this and i do dress up well now but I can't afford to replace them--and i really want to be able to wear them! And my feet--oh, my feet!

I like what Nancy said. That said, do I gather you have a wardrobe of special show clothes that you want to fit into, specifically?

The best exercise I have seen for losing inches for sure is Teresa Tapp's T-Tapp. It's pretty intense and tightens up your muscles as girdles. She was a fitness trainer for models and they care about inches, not pounds. I tried it for a while and it really does tighten and strengthen and make you sizes smaller.

I second this. I'm just getting started doing some of her exercises. Her book is called Fit and Fabulous in 15 minutes.

Yes, I can't afford to replace them--and I do believe that I will be able to get back into them--at least it is a good goal.

Is it something a 70 year old can do?

If you check out some of the success stories on Teresa's website, you will see quite a few "more life experienced" people, with excellent results.

Her motto is "Yes you can"

https://www.t-tapp.com/

Thanks for the suggestion for T-Tapp. The "Tapp" made me think it was dancing and I don't know if I am that coordinated. I watched the hoe down exercise and it made me think of trying to walk and chew gum at the same time. Don't think I can do that either!

I'm going to a Zumba Gold class and then swimming with a friend tomorrow but will try this on a morning I stay home. Thanks again.

Thanks so much Ken. As I've lost weight I am much more active and feel the need to do even more so I think I will set my calorie level to 1700, which is where I had to be to feel good when I was younger and then judge how I feel. I may have to go higher.

My mom is a very active 93 and my g'mother live an active life to 88 so the longevity genes are there. I don't want to spend the next 20 years like the past 13 years! I want to be a very active, happy oldster. I can't undo the past but I can change my future!

Sounds good. Teresa has seated versions even. She comes at exercise almost from a rehab point of view; it's all about working from where you are, including starting out with not so much coordination and balance.

The exercises do not all require coordination like hoe downs. And there are workout DVDs that you can buy, some of which are less like dance. I have a sister who has coordination issues and she is okay with the Senior Fit series.