Lose Weight. Another dream that is hard to do.

[bloom2708]

Three legged stool

1. More movement of a wide variety (Strength, Yoga, Pilates, Stretching, Running, jogging, walking, biking, etc)
2. Less calories. 300-500 calorie deficit from your Base Metabolic Rate + Active Calorie Burn (know these)
3. Better calories (consider more whole plant foods)

#2 is tough without #3. When 1 bite can be 300 calories. 1 small portion 600 calories.

The keto/paleo/mimic diets sure don't help. Calorie dense foods with little/no fiber.

It is tough out there. The American Lifestyle is tough. The vast majority are in the same boat.

 

[Jeffman52]

One other thing. Don't try to do too much at once. If you do, you set yourself up for failure. Think about it in terms of "being healthy" rather than dieting. What are things you can do that will enable you to be more healthy? Start with 1 or 2 things that you can be successful with. Then add on more things as time goes on.

Example: for DW and I, years ago we starting this move to healthier living and healthier choices. Our first thing was to get the sugary drinks out of our lives. No more orange juice, apple juice, sweet tea. We also over time went from 2% milk to 1% milk and now no real milk at all. Fast forward a number of months and we got rid off all the salad dressing in our fridge and pantry, and started making our own.

That is just an example. Sometimes the information comes at you so fast and you try to change everything all at once and its just too difficult, leaving you feeling like a failure. Small steps.

 

[HopeToGolf]

At one point in my life, while being overweight, I was doing 45 minutes of intense cardio 6x a week and not losing much weight. My doctor said, in so many words, I would not be able to exercise enough to overcome my diet. I found that diet was exponentially more important to my weight loss journey than exercise. To be specific, once I started cutting carbs I started to lose a meaningful amount of weight. To be fair, I also probably consumed fewer calories as well.

 

[jollystomper]

It can be difficult to lose weight when it goes beyond discipline... there are things or situations in ones life that might trigger overeating and weight gain for "comfort" reasons. For those types of situations, an organization like Overeaters Anonymous might be a good solution. Similar to Alcoholics Anonymous or Narcotics Anonymous, it is a 12 step program to deal with food and body issues.

DW has participated in this for 35+ years. Long story short, there were things that happened in her life - and which I was not real sympathetic until we went through counseling, that drove an unhealthy relationship with food and left her unable to lose weight. The program, and the support within, has helped her deal with those issues, and is a big reason why she has been able to drop and maintain her weight to a healthy level.

In addition to the support, she has gotten very disciplined in her eating, to the point where she writes down everything she eats every day, and carries a calorie book (or accesses one online via phone) at every meal where she does not know how it was prepared. She always asks at restaurants what ingredients are in a dish (sometimes to the frustration of the server), and generally limits her carbs and added sugar intake.

We have different metabolisms and different mental approaches to food, so moderate eating and disciplined exercising alone works for me in maintaining or lose weight without too much problem. But for her, the discipline she gets through OA and the resources and the support have been of great benefit to her.

 

[JBTX]

For 15 years or so I was mostly 218+, and often weighed around 224. Before married with kids I was 195. 6’2”.

I had gotten back down close to 200 a couple of times but didn’t maintain it.

Recently raising cholesterol and rising coronary calcium score motivated to finally do something.

Basically I track everything I eat in my fitness pal app. I’d try to hit 2000-2400 calories. Over time I got down to 195 and mostly held it for about 2 years. Recently with some travel I have gotten sloppy and broken 200 again - it’s because I get lazy and stop tracking and start eating too much.

I don’t have any magic formula, I just try to reduce junk, moderate carbs, and do a quasi intermittent fasting. I need to get back to the routine. I’m in danger of falling off the wagon with recent behaviors.

 

[wingfooted]

Exercise, watch what you eat, calorie counting apps - blah, blah, blah.

It’s hard and most people will fail - time and time again.

I struggled with obesity for decades. Fast forward to March 2023 and I started the new GLP-1 protocols, tirzepatide to be specific. In eighteen months I shed 100 pounds and reached a ‘normal’ BMI. Jeans from 48 waist to 36. What a difference in mobility, joint pain and self image.

This stuff works.

Now my personal key is to ramp down the meds and still keep the weight off. Have to see how that goes. In the meantime I’m basking in all the new clothes I have in the closet.

 

[pacergal]

yes, the drugs do work, but are not affordable to many as of now.
It doesn't make sense, as the US spends so much on health care issues often related to obesity.
It would be better spent on lowering the cost of those potentially life saving drugs for many folks.
Having RDs or nutritionists available at no for low cost would be beneficial also.
My son can't get a referral from his PCP as he doesn't have a"diagnosis" associated with the need, he simply wants to review diet/supplements, etc. And RDs around here only take referrals, unless you want to pay several hundred, or belong to a sports club that has some. Its ridiculous.

Also , more talk of lifestyle change, rather than dieting. I did that when I counseled the many diabetic and heart patients I worked with. Small steps, work on making a lifestyle change regarding food intake and movement/exercise, ones that you can live with.

 

[Jeffman52]

The chapter is still not written on long term use of these weight loss drugs. I know that its probably a good trade-off for some that may have some co-morbid conditions due to obesity, but longer term we may find other issues.

But 100% agree with that paragraph about lifestyle change, rather than dieting.

 

[brett]

It is hard. No doubt.

I lost weight by changing my diet/lifestyle and exercise.

The big change was lifestyle. It came about through extended international travel. We got used to eating better. Less meat, more fish and chicken. No fried food, very little fast or junk food, no goopy salad dressing. Just olive oil, lemon, and or balsamic viniger. We adapted parts of the Med diet and the Asian diet. Not on purpose...becasue we came to prefer it and felt better for it.

Never had anything like a diet sheet, weighed food portions, and took any weigh loss meds. I relate it to the old IT saying....garbage in , garbage out.

We came to the realization that our diet in the past was very unhealthy. In terms of quality and quantity. We both feel so much better for the change.

It is no wonder there is an obesity challenge in NA and a huge increase in diabetes. Especially among young people. Just look down any city thoroughfare and count the number of fast food outlets...just about all of which are making offers of 'supersize it'.

The real plus was that it was not difficult for either of us. More of a gradual migration to healthier eating. I dropped 40 plus lbs. Kept most of it off. Then took 8 off last year in the year between my physicals.

Good luck to you.

 

[tmm99]

I've lost weight in the past by changing my diet. Less starchy carbs (no sweets either obviously), a whole lot more non-starchy veggies (I relied a lot on mung bean sprouts and cabbage as they are kind of bulky (filling if you eat a lot) and cheap) and low fat protein like chicken breast. I was never hungry as I ate tons ans tons of veggies and some lean meats (not high protein but just the regular amount). I did eat some starchy carbs like rice, bread and noodles but the portion size was less than a half of what I normally ate. And I never had to combine the diet with exercise to lose weight, so I firmly believe the diet is the key. I also wouldn't be able to stick with any diet if I was hungry all the time.

Not sure why some people can't lose weight tbh. Is it because they can't control their cravings? Do they just go for potato chips and cakes when the mood strikes? I think it would be hard to portion control those offending foods. It would be like an alcoholic trying to stick to one glass of wine a day.

I imagine it'd be hard to lose weight if you can't cook or if you have to rely on packaged meals/takeouts/restaurant food. A friend of mine is gaining weight because she eats at pubs with friends after she plays volleyball at night. Now she is trying to portion control (1/2 fries instead of full, etc) but she is still hungry afterwards so I don't see how that would work.

 

[timbervest]

I have been successful in losing weight using the SEC diet ("stop eating crap").

 

[Gallaher]

The chapter is still not written on long term use of these weight loss drugs. I know that its probably a good trade-off for some that may have some co-morbid conditions due to obesity, but longer term we may find other issues.

But 100% agree with that paragraph about lifestyle change, rather than dieting.

I’m not sure about that. The first GLP1 was launched in 2005. I was there. We have had quite a journey from twice daily dosing to once a week dosing and even oral dosing. Initial indications were for type 2 diabetes, that’s changed. We really have a very significant therapeutic history of the class. Not a lot of negative info has been born out over twenty years.

That said, I hope people group the use of GLP1 for weight loss with bariatric surgery. Life style choices need to be seriously utilized first.
But for some it’s the best choice. GLP1 is lifetime therapy. It’s not like you loose fifty pounds and stop therapy. Those lost pounds are stalking you trying to get back onto your frame. Most likely they will.

 

[Martlet]

I was significantly overweight for most of my adult life, occasionally losing 10-20 lbs and then slowly gaining it all back and more.
Over the past two years, I lost about 70 pounds and so far have not had major regain. Some observations: there are lots of ways to lose 5-10% of body weight in a campaign or diet. But unless you change lifestyle in a way you’re content to sustain, the weight loss is unlikely to last long. Things that have worked for me are:
- don’t stock your bad foods in the house. For me, no chips, no ice cream, no cookies at home. Occasional treats bought as single portions only.
- main meal visual guide: 1/4 plate protein, 1/4 plate starch, 1/2 plate non-starchy vegetable.
- aim for less than 25g added sugar intake per day.
- no second helpings
Calorie counting apps are great but hard to sustain forever, hence value of visual guide.
Exercise is important, but unlikely you can maintain activity level sufficient to be the major driver of weight loss. Even worse, as you lose weight and gain fitness, you move more efficiently so a given activity level burns fewer calories. Therefore plan on ramping up your activity as you lose weight. As I moved towards maintenance phase, I found it more pleasant to double down on exercise and consume incrementally more calories.
What worked for me was signing up for a good bariatric surgery program. The pre-surgery nutrition advice and other assessments and coaching were very helpful. I got on a good trajectory and eventually declined the surgery.
I think the GLP-1 drugs are likely very effective and may have additional benefits beyond weight loss. I suspect that one still needs a move more/ eat less lifestyle change to keep weight off after the course of medication.

 

[Floralscent]

Is it me or is it a dream for many retiree to stay fit and lose weight.

I talked. I promised. I determined. I dedicated..... but the pounds keep on winning and I end up heavier as the year goes by.

Please help me. Any "easy" recommendation or anything that you do if you don't mind sharing...

Enuff

Cut sugar intake immensely, limit preservatives, eat lots of fruits and veggies and drink lots of water. Exercise in some way, even just going for a walk and moving the body is good, no matter how slow...get yourself moving. Intermittent fasting is helpful too. Maybe don't try everything at once and ease into it. This way maybe things will stick with you. Good luck!

 

[Koolau]

Three legged stool

1. More movement of a wide variety (Strength, Yoga, Pilates, Stretching, Running, jogging, walking, biking, etc)
2. Less calories. 300-500 calorie deficit from your Base Metabolic Rate + Active Calorie Burn (know these)
3. Better calories (consider more whole plant foods)

#2 is tough without #3. When 1 bite can be 300 calories. 1 small portion 600 calories.

The keto/paleo/mimic diets sure don't help. Calorie dense foods with little/no fiber.

It is tough out there. The American Lifestyle is tough. The vast majority are in the same boat.

IIRC you need a deficit of about 3500 calories to lose a pound of fat. That's a LOT. The trick seems to be having a mix of foods that doesn't leave you feeling hungry or deprived. Low carb (mostly) w*rks for me, but YMMV.

 

[brett]

One thing that changed for me was taste. I always had a slight aversion to the chemical taste in foods. I never consumed any diet sodas, or really any soda, for that reason.

A year or so after changing our lifestyle and diet I noticed that I could really notice a 'chemical' taste in some prepared foods. That in itself was enough to turn me off of them. Certainly the list of ingredients had not done so prior to that.

 

[Koolau]

One thing that changed for me was taste. I always had a slight aversion to the chemical taste in foods. I never consumed any diet sodas, or really any soda, for that reason.

A year or so after changing our lifestyle and diet I noticed that I could really notice a 'chemical' taste in some prepared foods. That in itself was enough to turn me off of them. Certainly the list of ingredients had not done so prior to that.

I always assumed the "chemicals" is why the highly processed foods tasted so good and were so addictive. YMMV

 

[Major Tom]

I had been thinking of losing a little weight for a while, mainly to reduce the stress on my joints, and for overall health. I was 5'7" and at around 163 - mildly overweight.

Then one day, something clicked in my head, and I decided to take action. The thing that really helped was counting calories, and being aware of everything that I ate or drank. With the help of an online calorie calculator, I decided to aim for around 1500 calories a day as a target, which I have kept to now, more or less, for almost 5 months. I am now down to 135lbs - and it wasn't that hard.

Exercise helps too. I've been going to PT to strengthen my leg muscles and core, and do those exercises daily. Brisk walking is a great way to get around and, counterintuitively, acts as an appetite suppressant. I forget the details, but exercise releases a chemical into the bloodstream that helps to lower your appetite. In addition, if you're busy and engaged with the world around you through walking or some other form of exercise, you are not thinking about food. Going out for a walk gets you away from the fridge!

As MarieIG said, don't drink your calories. One possible exception to this is protein/meal replacement shakes. If you make yourself aware of how many calories is in everything that you put in your mouth, it really helps to effect change. Gosh - some of those fancy drinks and pastries at the coffee shop have as many calories as my evening meal!

 

[badatmath]

Motivation is crap for me. I have none.

It is 100% discipline. Feel like sleeping in? Nope. Get up and move. Want that extra cookie? Nope throw them out and do something else. . .

Currently at high school graduation weight with this approach. . . I don't say it is easy but it is simple. I don't let myself negotiate . . .

You have to be a little willing to be uncomfortable and push through it.

 

[badatmath]

I always assumed the "chemicals" is why the highly processed foods tasted so good and were so addictive. YMMV

I also LOVE processed food. It is consistent.

It isn't like you get a good crisp apple one time and a mushy mealy one the next time. Oreos are oreos. .

 

[Koolau]

To me, when I can get rid of the old eating habits and adopt new (better) habits, I lose weight. My problem is that it's easy to slip back into the old habits. My discipline is vastly improved by (good) habituation.

 

[imjustawarrior]

A few months after I retired I reworked my entire eating and lost 1/3 of my body weight in a year. Here are some things I did:

1. Eat foods I enjoy.
2. Eat single ingredient foods. Meat/Vegetables/Fruit/Nuts/Seeds/Grains/Milk/Eggs
3. Eat very nutritious foods.
4. Eat low calorie foods.
5. Eat filling food.
6. Eat a well balanced diet. Protein/Carbs/Fat. Get your proper nutrition.

I wanted to develop a style of eating that I could do for the rest of my life. I needed it to be enjoyable, affordable, and diversified.

19 of my 21 meals each week are healthy low calorie meals. 2 meals a week I eat whatever.

A meal may be 3 chicken tenderloins, broccoli, carrots, bell peppers, onions, apple. Eat as many vegetables as you want.

Watch out for things that add calories but won't fill you up.

 

[Ronstar]

Eat less / Move more

^This. Losing weight is as simple as burning more calories than you consume. That said, It doesn't seem that it's as easy for an older person to burn calories as it is for a younger person. So older people need to attack weight loss more from a diet perspective.

The eat less / move more solution is fool proof. You just have to find a sustainable combination of diet and exercise that provides for burning more calories than you consume.

 

[MissMolly]

I am 71 years old. In the past year I've lost 104 lbs. I am now solidly in the healthy weight/BMI range for my height. Has it been easy - no. But you just have to decide what's more important to you and then dedicate yourself to reaching your goal. Every day. But I am living proof it can be done even as a senior. Quite honestly, I have surprised myself that I did it.

 

[tmm99]

I am 71 years old. In the past year I've lost 104 lbs. I am now solidly in the healthy weight/BMI range for my height. Has it been easy - no. But you just have to decide what's more important to you and then dedicate yourself to reaching your goal. Every day. But I am living proof it can be done even as a senior. Quite honestly, I have surprised myself that I did it.

Congratulations on your accomplishment, Miss Molly! You should be mighty proud!