After decades of reading about dieting and weight loss, a few things have become clear.
As we age, our metabolism generally slows, we tend to become less active, and many of us gain weight more easily. That means eating less overall and making better food choices. Unfortunately, that's easier said than done, and there isn't a single solution that works for everyone.
Some advice has stood the test of time:
- Forget about fad diets. Extreme approaches, including prolonged fasting and many trendy diets, may work temporarily for some people, but they are difficult to maintain.
- The Mediterranean diet has consistently ranked among the healthiest eating patterns for decades. Of course, you can still overeat even healthy foods.
- Reducing carbohydrates works well for many people, especially when replaced with more protein, which helps you stay full longer.
- Smaller portions and cutting out junk food are excellent strategies, but many people struggle to stick with them over the long term.
I've been fortunate. My weight has remained about the same since my early 20s. Over the years I've naturally reduced my portion sizes and increased my protein intake.
My wife wasn't as lucky. Despite trying many different diets, she gradually gained about 30 pounds. About two years ago, our son, who isn't a physician but has spent years studying nutrition, designed a personalized eating plan for her. She has since lost 35 pounds and maintained that loss. The key was finding an approach that fit her body and one she could sustain.
The first thing he had her do was use an app to track everything she ate and drank. The results were surprising. Although she wasn't consuming many calories, bread had a significant effect on her weight, even a single slice.
He also had her add 25 grams of protein powder each day to help maintain and build muscle while increasing her overall protein intake to more than 100 grams per day.
Another major change was abandoning the "low-fat" mindset. She now eats whole milk, 5% Greek yogurt (such as Fage), vegetables, and lower-sugar fruits. Every morning she makes a very thick smoothie with whole milk, 5% Greek yogurt, and frozen fruit. She eats/drinks half for breakfast and saves the other half for lunch.
Dinner is usually a modest portion of fresh meat, fish, or chicken with baked zucchini and either sweet potatoes or regular potatoes.
For snacks she eats nuts: almonds, cashews, and others. Instead of eliminating sweets completely, she simply limits them to a very small piece, about one inch square for cakes. Chocolate portions are bigger at 2x2.
We also finish eating about four hours before bedtime.
Many of these changes have benefited me as well. I started using the same protein powder, and I no longer feel tired during my regular workouts. My muscle mass has returned to where it used to be. I also use 5% Greek yogurt from Aldi, which costs much less than the name brands.
During COVID, my wife began baking bread and never stopped. I love homemade bread, especially without preservatives. She bakes once a month; I slice each loaf, and we freeze it. Instead of eating two or three large slices, I now have just two small ones. I also enjoy cheese and don't hesitate to eat full-fat varieties.
Our son believes that animal protein is one of the most nutrient-dense foods available. He often points out that even inexpensive ground beef provides more high-quality protein and essential nutrients than many plant foods while also keeping you full longer.
Perhaps the biggest surprise is how little we think about food now. We no longer feel that we have to eat immediately when we're hungry. That's been a major change. I used to have breakfast by 8, max 9 a.m., every day; now I can comfortably wait until 11 without feeling deprived.
These changes aren't magic, and they won't work exactly the same for everyone. But they worked for us because they became a sustainable lifestyle rather than a temporary diet.
Knowing what to do is only the first step. The hard part, and the part that makes the difference, is sticking with it. My wife has stuck by it in the last 2 years and will keep it for years to come. She is very happy, and I'm too.
