I’VE DONE IT!
I have lost around 60 pounds since 10 years ago and can share a few things that I did. But what I have done may not be relatable to everyone, so this post will also include general guidance apart from my personal experience.
Playing competitive tennis in my 30s and 40s, I can remember weighing 235 pounds. Not only that, but I was happy to have reached 235 pounds. I had been much heavier than that. At this point, I weigh between 180 and 184 consistently. I once went below 180 briefly, but did not like how I felt at that weight.
It seems ironic now that I was heavy at a period of greatest physical activity. What was I thinking? Did I think that lots of activity would give me free rein to eat anything I wanted?
A prior post shows “How I lost more than 60 pounds”.
My thinking now when grocery shopping is to buy for health rather than for taste. I need fruits and vegetables, plus protein. I try to stay away from sugar, salts and fats. When I eat out, I also think of health first, taste second, though this is not always easy.
I became aware of the value of water, over soft drinks, even those without sugar. At this point, I hardly ever have a soda. My goal is to drink an amount of water daily in ounces to equal at least half of my bodyweight in pounds. That’s 90 ounces.
There were two more lifestyle changes that I made:
- I began to keep a daily record of my calorie consumption per each meal. This took a bit of attention to calorie contents, but I now can estimate this quite well (or see the actual amount on labels or at places like Subway).
- Intermittent fasting appealed to me. It made sense, since earlier hunters and gatherers would often fast for a day or even two as they looked for food. I do a fast of at least 16 hours and have found that it is not difficult at all. My practice is to eat breakfast at 11:00 or 12:00 noon, after my workout. Then my final meal is at 4-5:00. Here is my prior post on “Intermittent fasting as a diet plan”.
The remainder of this post will present healthy weight loss tips in general, as well as some products that will make the process easier.
SOME GENERAL RULES
Here are more tips for healthy weight loss:
- Consult a healthcare professional to help you set goals, a healthcare provider or registered dietitian.
- Set realistic goals. Aim for a gradual weight loss of .05 – 2 lbs. per week
- Include food from all groups – whole grains, lean proteins, healthy fats, fruits and vegetables. Avoid or limit processed or sugary foods.
- Eat regular meals throughout the day, to stabilize blood sugar levels and prevent overeating.
- Eat mindfully. Pay attention to what you eat and savor each bite. Avoid distractions like TV or Smartphones, which can lead to mindless eating
- Prioritize quality sleep. Aim for 7-9 hours. Inadequate sleep can disrupt hormones related to hunger and satiety.
- Manage stress, which can lead to emotional eating and weight gain. Try meditation, deep breathing, yoga or hobbies.
- Be patient and persistent. Plateaus are inevitable. Stay committed to your goals.
- Exercise regularly. Incorporate both aerobic and strength building activities into your routine. Aim for at least 150 minutes per week of moderate intensity aerobic activity, plus strength building on at least two days per week. Don’t be one of these. See below.
- Avoid fad diets, which may promise fast results but will be unsustainable in the long run. Focus on developing healthy eating habits.
- Seek support. Join a weight loss group or seek support from friends, family or a therapist.
AMAZON
As an Amazon associate, I may place their links within my posts when I see relevance. I may benefit from activity on the links, which has no bearing on the prices.
With all Amazon links, you will find descriptions, images, prices, reviews and suggestions for similar items at different prices. You may expect fast service and a huge inventory with Amazon.
Cuisinart multi functional food processor
Vegetable chopper – less than $10
Hamilton Beach blender – I have one of these
Heart healthy cookbook for beginners
Intermittent fasting – for dummies
A FEW HEALTHY FOOD DELIVERY SERVICES
FINAL THOUGHTS
It is important to keep in mind that weight loss should only be pursued in a manner that is consistent with our overall health and well-being. Let’s make lifestyle changes and not seek quick fixes or drastic measures.
Habits generally take about 30 days to become instinctive, so it is imperative to stay with our health plan despite bad days or plateaus.
Make it a joyful journey!
Please leave me any comments or questions in the “Comments” section below. Or email me, richard@myworkoutathome.com.
Let’s stay motivated!
