“You would not believe how little we need to eat as we age,” quoth my endocrinologist, who unfortunately is correct. He was responding to my oft-repeated complaint that I was unable to lose any weight, in spite of strenuously exercising three to five times weekly and conscientiously logging everything with calories that passed my lips. In a two-month period three years ago, my weight had increased by ten pounds. This horrified me, but in retrospect it may have been the sugary vodka cocktails and cheesy poofs I was eating daily.
True, our basal metabolic rate slows rapidly as we age, and we are not as active. Does this mean we should just abandon all hope, pull on the biggest pair of yoga pants we can find, and bust open a bag of greasy chips? No! My first attempt to slim down failed because I was eating too much. Last fall, I consulted an internist who specializes in weight loss and began working with a nutritionist. Since then, I have lost ten pounds, with approximately six to go. I’m not perfect; in fact, last night I think I ate a pound of chocolate. The point, however, is to stay within limits most of the time and to not allow the occasional (albeit deliciously satisfying) misstep to sabotage your success.
Recently, I checked out a diet and exercise four-week weight loss regimen from the Internet. The workouts were great, but the 1200 calorie-a-day meal plan was not for me. Surely, the rest of the food one can eat is located at the back of the printout, I thought nervously. Perhaps these tasty but limited offerings are intended for a parakeet, or a fat finch? Alas, no: this diet is designed to help a human female lose weight within a one-month period. I’m looking at the big picture, however, so expanding my daily caloric intake to 1400 daily suits me fine. Daily caloric needs vary on an individual basis.
The following guidelines helped me to accomplish my goals.
Exercise is NOT an efficient means to lose weight. Here, another pearl of wisdom from my annoyingly accurate endocrinologist. It’s what you eat. Do it instead to elevate your mood; improve muscle tone; and increase bone density, among countless other benefits. Unless you are intensively training for an athletic event, you are unlikely to lose weight via exercise alone. Also, many are mistakenly convinced that 30 minutes on the treadmill three times weekly will burn off the extra calories they consume daily.
Eating well every day is a balancing act. If you replace your usual side of baby carrots and celery stalks with potato chips at lunch, consider skipping dessert that day. Enjoying your favorite, not-so-healthy foods in normal-sized portions is fine, as long as you subtract a similar favorite.
Strict diets are bound to fail. Most people love carbs. Most people will lose weight if they give up carbs completely. And most people will then gain back said weight—and then some—after they give in to their craving for carbs. Strict, short-term diets are fine to lose weight fast for your high school reunion, but ultimately they fail because…the siren call of CARBS is deafening!
Meal planning is your friend. Prepare meals during the weekend for the lunches and dinners that lie ahead. If this doesn’t pan out (pun intended), you can easily pull together healthy dishes in less than 30 minutes with a little investment and planning. A slow cooker will simmer away while you are at work, and a pressure cooker drastically reduces the time it takes to prepare veggies and meat.
Emphasize lean proteins. Canned tuna in water, thinly sliced cold cuts such as low-sodium ham and turkey breast, boneless chicken breast, beef filet, and pork tenderloin are all filling choices. The smelly sardine, which can be found canned by King Oscar in olive oil or water, will keep you satiated for hours, but your co-workers might not appreciate your draining them in the communal kitchen sink (or so I’m told).
Invest in a personal trainer to show you how to exercise safely and effectively. In general, it is best to start out slow and light and progress as you gain strength. A trainer familiar with basic physiology can show you how to warm up and cool down in addition to how to lift weights without pulling a back muscle. A painful injury could derail your weight loss efforts; relying on an expert is well worth the money.
Consult a nutritionist and, if possible, a physician who specializes in weight loss before starting a new regimen. Do NOT start a diet or exercise regimen without consulting a professional, or at least your primary care physician. Gwyneth Paltrow’s homemade detox cleanse of coconut water and greens might not be the best option for you. A specialized physician can order blood work that may reveal reasons for your weight issues, and a nutritionist can help you adapt healthier eating habits without giving up flavor.
Reduce alcohol intake or eliminate it altogether. Ever consider why a Wawa hoagie tastes so good at 2:00 AM after a night of carousing? Alcohol stimulates your appetite. It also adds a lot of empty calories to your diet.
“I’m not fat, I’m big boned!” The immortal words of Eric Cartman (see: South Park) ring as true today as they did 20 years ago. We all have our limitations, and this is OK. You may not have the body frame required to be “thin,” which you cannot change. However, you can be healthy, fit, and happy. Studies have shown that although carrying too much weight negatively impacts our overall wellness, being slightly overweight (i.e., 8 to 10 lb) does not. Thus, partake of all of the amazing cuisines the world has to offer, be kind to yourself, and remember that in the end, eating well is a long, slow marathon rather than a quick sprint.
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