I haven't read through the thread, as I have just discovered it, but want to add something that most people don't look into, or aren't told.
Weight, in large, is managed by metabolism, as everyone knows. Now here's where it gets more complex and is a HUGE reason why older people can't figure out why they aren't keeping pounds off. This also correlated to why the west is so fat.
People think that counting calories and eating LESS, is the key. However, that is a gross generalization of the matter, and just a small part of the weight/health spectrum. MOST people who are overweight actually need to eat MORE. Not more, is in bigger helpings, but more often.
People talk a lot about metabolism, but not what governs it, or the mechanics behind it. Most overweight people have flat out KILLED their metabolism by only eating when they can, which lends itself to eating MORE. This is because the body goes into saving mode, when it finally does get something to eat. Your body gets used to not eating, when you eat only two, to three meals a day. So it learns to save, or store, what you eat, as fat, so it can metabolize the fat, when it has nothing else.
The answer to this, is to eat up to six moderate meals a day. That doesn't mean a what the west has come to know as a meal. This means a decent portion of something nutritious. A banana and glass of water count. So your body starts to learn that it needs to USE that energy, instead of storing it.
That part goes into what to eat. There are fast acting carbs, and slow carbs. Think of it as nothing more than fuel for the body. When you are going to work out, you can eat a helping of pasta, because it is fast acting carbs which means explosive energy. When you are not going to be doing any intensive activity, you eat slow acting carbs, like oatmeal, so the energy is released slowly.
Now THAT, leads into a lot more, but one of the most important things to know, is that muscle is one of the biggest things that burns fat. JUST having muscle, burns fat. Muscle burns fat when you're just sitting around.
This is all a general rule for anyone, and that includes all ages. So eat more times, fewer portions, the appropriate type of carb, and grow muscle. That is simply the key to staying in shape. Now, I understand a 60 year old has a hard time growing muscle, but what's so great, is it doesn't depend on growing a lot. It all comes down to keeping you muscle mass above your fat mass, so when your body is waging that silent war, when you don't even know it, the muscle continues to win, and your body will metabolize your fat. The less fat you have the faster you lose muscle, because then, the body cannibalizes the muscle. So it's also important to have a bit of fat. For a body builder, not in competition, 8-14% of body fat is ideal. For the average joe, who wishes to hang on to the muscle they keep up with, 20% of fat is fair.
So, burn fat but keep up with muscle, eat 5/6 actual meals a day, eat the proper type of carb, and you will have a balanced healthy lifestyle. Look at this as a fine line. DON'T do this and you get fat. Do this more extremely and add in MORE food and working out, and you're a body builder.
OP, I would recommend cycling, if your legs are too bad to run. And cut out soda all together. You'll be surprised how much you won't miss it. Drink more water and juices.
