The reality of losing weight and keeping it off requires a long-term (well, lifetime) commitment. You know as well as I that this commitment is not always easy.
My motivation to make that commitment came from a family history of heart disease, high blood pressure, and diabetes. My mother had, and my sisters still have these conditions; develop from unhealthy eating, as well as carrying too much extra weight.
So what is the next step after making that commitment to yourself? Actually, I can give you 10 steps.
1. Set the right goal. Or maybe I should say, set a realistic goal. It’s not about weighing in on what you did in high school. It’s not about being a size 0. (Face it, when you’re over 50 and too skinny, it’s not attractive.) According to experts, it’s a good idea to base your goal weight on your BMI (do a Google search and you’ll find out how to calculate that BMI).
2. Pick a date to start and mark that date on your calendar. If you do not choose a start date, you can continue to delay your weight management plan. After choosing your date, plan ahead: Stock your fridge with healthy foods, pick up some exercise DVDs, sign up for an exercise class.
3. Don’t starve. When we eat too much, we gain weight. But eating very little is not a good option either. Eating too few calories throughout the day slows down your metabolism. The best way to decide how many calories to eat during the day is to consider how active you are in your daily life. Nowadays, there are apps for phones that can give you an idea of what your daily calorie needs are, based on your lifestyle. Other calorie calculators can be found online.
4. Keep a food journal. We often eat without thinking and underestimate what we eat on a daily basis. For at least a week, write down not only what you eat, but also your portion sizes. It will help you keep track of when you overeat. Being aware of that can help you plan to substitute healthier options at those times. (Don’t forget to count the drinks.)
5. Eating breakfast is essential. But not just any breakfast; a carb-only morning meal will cause your energy to wane early in the day and won’t keep you full for long. Instead, include a protein, whole grains, and fruit. For example, try an egg scrambled in canola oil or a thin whole wheat bread with berries on the side.
6. Fill your lunch and dinner plate with vegetables and fruits. They add antioxidants, nutrients and fiber to your meals. You can eat higher servings of them, since they are lower in calories and fat than meats and processed foods.
7. Speaking of fiber, increase your intake to lose weight. Fiber helps block calorie absorption. Try oatmeal or another high-fiber cereal for breakfast, beans for lunch, and whole grains throughout the day.
8. Avoid processed foods and cut back on fat. Processed foods have too much salt, too much sugar, and too much trans fat. To reduce fat intake, choose leaner cuts of meat, low-fat cheese and yogurt, and bake foods instead of frying them.
9. drink everything Cold water, that is. Believe it or not, researchers have found that simply drinking two 8-ounce glasses of cold water can boost your metabolism by 30%.*
10Don’t forget to sweat. Some health experts argue that cutting calories is more important to losing weight than exercising. I’d say that even if it’s easier to eat 100 fewer calories a day than it is to burn those calories, exercise definitely has its place in the weight management game. Exercise helps you burn fat and strengthens muscles and bones. It can also reduce stress, lower cholesterol, and increase self-confidence.
By maintaining a healthy weight, my blood pressure is comfortably low and my cholesterol levels are good. At 60, I have managed to avoid the heart disease and diabetes that plagued my mother until her death. I feel strong, and I love that feeling.