Lose Weight. Another dream that is hard to do.

Congratulations on your accomplishment, Miss Molly! You should be mighty proud!
Thank you! I am. And it's so much fun buying new clothes now. Everything fits and everything looks good on me now 😄
 
I used to weigh 275 and lost pretty good then went back to around 250. Then close to retirement and during covid lock down drop a little. Retired and now I’m at 183, but recently jumped up to 190. Probably sitting around and not doing much from Thanksgiving to New Years. Even at 183 I’m still a little heavy and want to try to get to about 170. I do feel much better. BP used to be 150/90. Now it runs around 120/ 70. I did it by cutting out a lot of burgers and fries and when I worked it was sausage biscuits on the way to work, big lunches out at work and eating out most of the time when I got home. Food was a big issue. We now try to walk about 4-5 times a week and our eating out is usually only once a week.
 
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.

Yes, counting calories worked for me too. I used the My Fitness Pal app on my phone. The thing is, once you log your meals for a couple of months you have a very good idea of which foods are rich in calories and which ones are not. Eventually, you don't need to keep a strict log of your meals because most people tend to eat a lot of the same foods and you already know the calorie content.

My Fitness Pal also tracks the fat, carbohydrate, and protein content of your food, as well as the sodium and vitamin content. You really know what is going into your body. Plus it prompts you to drink more water.

Another advantage is you don't have to deprive yourself of treats. You only have to keep below your allotted calorie intake for the day. That means you can have ice cream, just need to stay under your calorie limit, or make it up the next day.

BTW, one of the most calorie dense foods you can eat that is also loaded with fat and sodium is pizza. Pizza is my kryptonite. I still eat it but I definitely limit my intake.
 
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
I truly believe there are many paths to a goal. First, what is "easy" for you? Is there a food that is easy to give up? Or restrict? Or substitute? (I had to exclude ice cream and potato chips from my house, although I still have them sometimes when eating out). Is it easy for, say, a month, to stick to a repetitive diet to jump-start? Is it easy to order a delivered meal plan? (I had a friend who lost weight via a diet delivery plan to start). Is some sort of intermittent dieting easy (I am currently on a 9-15 hour plan, not too different from how I was eating, and it is working!) Is it eaier to cook at home, get take-out or eat out (in which case you HAVE to watch what you take out or eat). Is portion control easier? Is counting calories (I use a website to count every calorie. It is helping! Do you need the support of a club or an online group?

You see what I am getting at - do what is easy for you first and see where that takes you. I am not into suffering!

Same for exercise, for me. I am not one who gets really happy by exercising. And I hate gyms. But I found some simple 20-30 minute routines that I can keep up daily, and I get out a lot (though birding is not particularly strenuous, lol!) I struggle with strength training though, and am seeking a path that way.

You can start with what is easiest first!
 
I lost 20 lbs 5 years ago, and over the past year 5-8 of those lbs. have crept back on.

I lost the initial weight by doing these things:
  • eating only between 11am and 7pm
  • keeping my net carbs (carbs minus fiber) below 120g/day (my goal was 100g, but I have a really hard time going that low)
  • keeping my protein above 100g/day
  • keeping a calorie deficit by:
    • counting calories
    • exercising, especially building muscle, which raises your metabolism
I was really motivated the first time around. My younger brother, who had exercised and ate cleanly for decades, was dying of pancreatic cancer. I wasn't going to take my gift of not being terminally ill for granted. And I had a new-ish hip replacement that the doc told me would last longer if I lost weight.

I'm less motivated this time around and have an arthritic knee that is making walking problematic (not ready for another joint replacement yet!), so I'm reading Atomic Habits, which I finding really helpful. It has a lot of great insights into forming habits (both good and bad habits), and so no-nonsense advice based on those insights. I recommend the book.
 
Many years ago, when I was still heavy, I heard a dietician on a radio talk show talking about losing weight and keeping it off. One comment she made stuck with me, which I'm paraphrasing here: "You don't have to continually deprive yourself. You can even have a cupcake sometimes. But having one every day is just not realistic." When I finally took off my excess weight for good, I followed 2 guidelines. The first may be especially good for OP: 1) I decided i would just eat a little healthier, and eat smaller portions. This approach meant that 'the weight will take care of itself. I might not lose all of the weight that I SHOULD, but at least I'll be a little lighter and healthier. As it turned out, I did lose the weight I should because I had gotten used to those healthier habits. 2) Heeding the concept of that dietician, I most definitely do not deprive myself. But I am stoic about what I eat. If I have a big meal, or a delicious slice of chocolate cake, I won't do so again for at least a few days.
 
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.
Good golly MissMolly! :cool: Great story and thanks for sharing. I've still got a ways to go to my (a bit less than) 100. But you convince me it can be done. Just got to get past this plateau I'm on.
 
Good golly MissMolly! :cool: Great story and thanks for sharing. I've still got a ways to go to my (a bit less than) 100. But you convince me it can be done. Just got to get past this plateau I'm on.
Plateaus are so hard! It gets so discouraging. I've been on one for almost a month until finally today dropped another pound. Actually, I think I've reached my goal (unless I decide to move the goalposts again 😄 ). But if I can do it then anybody can do it. Grit your teeth and rededicate yourself now that we are past the holidays. You'll get there.
 
If you aim for 10,000 steps on the step counter each day, with a decent amount of Protein, and lean carbs and only the good fats... you will be just fine.

What's worked well for me is almost no fast food in my life (a little dang thats how the US is fed), cutting out sugar from drinks (I mainly drink water 90% of the time), cooking chicken and salmon on the grill each week (it seems small, but if you eat salmon for dinner 52 times a year, and grilled chicken another 52 times it doesn't leave much room to screw up!). I shop around the inside of the grocery store (all the bad stuff is in the middle of the grocer!) Stay away from pre packaged foods as often as possible.

Lately I've been reading up on the Mediterranean diet. I told my wife I wanted to follow that more in 2025. It's discussed in the medical society as one of the best deterrents against ailment.
 
I usually gain up to 205-210 in the winter, then start running in the spring to lose weight. I haven't been able to get below 190 since 2016 when I ran my last marathon at my high school weight of 180.

I'm training for a September 2025 marathon now - 199 lbs at my last weigh in. Plan is to get to 180 around May 1 and stay there. Also try to average 10,000 steps a day for 2025. Only averaged 8891 in 2024.

I really need to improve my diet and get BP down. Doc was thinking about putting me on bp meds last August - I need to get BP down by this August. DW just started weight watchers, so hopefully her diet will help mine.
 
I started the carnivore diet December 1st and have lost 15 pounds while eating as much as I care to. The fear of suffering through dieting is arduous and was consuming my attention. With this diet, I can eat as much as I wish. Once your body realizes it is fed without carbs and sugar, it discovers a whole storehouse of fuel available just for the taking and so hunger just doesn't rise to your awareness. I fixed a whole package of link sausage and 3 egg cheese omelet for breakfast, ate 3 of the sausages and the remaining 9 I ate throughout the day as snacks along with some pork rinds with hot queso dip. Skipped dinner, just not hungry. Wasn't hungry all day today until dinner tonight which was smoked tri tip with garlic butter on top and Parmesan chips. Tomorrow I may not be hungry at all and might only have some beef jerky and a steamed hot dog with shredded cheese. Last night I had steamed crab. As much as I'd like, and losing about 3 lbs a week steady. With little to no appetite, I skip breakfast and lunch a lot and snack a few times during the day instead, with my main meal a sit-down dinner I enjoy cooking myself.
 
I started the carnivore diet December 1st and have lost 15 pounds while eating as much as I care to. The fear of suffering through dieting is arduous and was consuming my attention. With this diet, I can eat as much as I wish. Once your body realizes it is fed without carbs and sugar, it discovers a whole storehouse of fuel available just for the taking and so hunger just doesn't rise to your awareness. I fixed a whole package of link sausage and 3 egg cheese omelet for breakfast, ate 3 of the sausages and the remaining 9 I ate throughout the day as snacks along with some pork rinds with hot queso dip. Skipped dinner, just not hungry. Wasn't hungry all day today until dinner tonight which was smoked tri tip with garlic butter on top and Parmesan chips. Tomorrow I may not be hungry at all and might only have some beef jerky and a steamed hot dog with shredded cheese. Last night I had steamed crab. As much as I'd like, and losing about 3 lbs a week steady. With little to no appetite, I skip breakfast and lunch a lot and snack a few times during the day instead, with my main meal a sit-down dinner I enjoy cooking myself.
Yes, a strict high-protein (virtually) zero carb diet is very effective. I've tried instead to go "low" carb. It w*rked very well but now, on a plateau, I'm considering the Adkins type all protein diet. Just not sure I can do that but it's an option.
 
BTW, one of the most calorie dense foods you can eat that is also loaded with fat and sodium is pizza. Pizza is my kryptonite. I still eat it but I definitely limit my intake.
Oh gosh, tell me about it. My best friend and I have a favorite pizza place in SF. We go there once a year for my birthday, share a large seafood pizza, and have a few slices left over for her to take home. This stuff, to me, is the nectar of the gods. The first few bites, in particular, are heaven. We went in November for my birthday, and although I rarely drink, had a beer to wash it down.

It was a wonderful indulgence and because it was a one-off event, didn't make a noticeable difference to my ongoing weight loss. My "new normal" is to eat more carefully than before. As a result, when I occasionally indulge, both my mind and body are happy to go back to the regular daily diet afterwards. Eating pizza every day would not be as enjoyable as eating it very occasionally.
 
Laura Spath, a carnivore Youtuber put out a couple of nice, informational, non-confrontational vids for those interested in carnivore. She's about 7 years into her journey. Vids for the curious:

I'm posting these in this thread because when you drop carbs and burn fat, your hunger cues change and food stops being something you dwell on and it's much easier to let your body do its thing (return to your normal weight).
 
Laura Spath, a carnivore Youtuber put out a couple of nice, informational, non-confrontational vids for those interested in carnivore. She's about 7 years into her journey. Vids for the curious:

I'm posting these in this thread because when you drop carbs and burn fat, your hunger cues change and food stops being something you dwell on and it's much easier to let your body do its thing (return to your normal weight).
I can attest to the change in appetite and food being less dwelt upon when on a very low carb diet. Blood sugar seems to stabilize on such a diet and since you can eat whenever you're hungry, you don't have the excuse of being "deprived."

Having said all that, I miss carbs like you wouldn't believe. Not in a physical way, but a psychological way. For instance, if we go to the Old Spaghetti Factory for a celebration, I have to eat a salad - not pasta. I can't have my favorite dessert which is Spumoni ice cream. I can physically deal with that (no hunger pangs) but it does bother me a bit watching everyone else enjoy the foods I used to eat and now can not. YMMV
 
I can attest to the change in appetite and food being less dwelt upon when on a very low carb diet. Blood sugar seems to stabilize on such a diet and since you can eat whenever you're hungry, you don't have the excuse of being "deprived."

Having said all that, I miss carbs like you wouldn't believe. Not in a physical way, but a psychological way. For instance, if we go to the Old Spaghetti Factory for a celebration, I have to eat a salad - not pasta. I can't have my favorite dessert which is Spumoni ice cream. I can physically deal with that (no hunger pangs) but it does bother me a bit watching everyone else enjoy the foods I used to eat and now can not. YMMV
Just be glad you are not in prison! That should make you feel better! (y) :2funny:
 
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Any "easy" recommendation
One thing I do that is easy for me but surprisingly hard on people who know me, is to simply refuse to ever go out to eat in a restaurant. It's disappointing how many people I know can't think of anything else to do together than that.

But not going out to eat is to limit gaining. To lose weight I've found Weight Watchers doable, I lost 10 lbs between last May when I joined and the beginning of December, and that was in spite of a 5 lb temporary gain after going on a cruise in August.

But then I stopped tracking/following WW for the month of December and really enjoyed whatever holiday food I wanted. I gained 3 and a half pounds. I used to gain 5 lbs over the holidays in Dec, I'm not sure why it was less, maybe the "Monch Monch 3D Fiber Sponge" I sometimes used really worked (it supposedly microscopically encapsulates the sugar/carbs inside fiber that slows digestion of those).

What I like about WeightWatchers is that I can 'spend' my daily points on food that is important to me, so for example ice cream is a necessity for me to feel like I'm living my best life, so 26% of my points goes to that every day. But to support that habit I had to substitute 1% milk in place of whole milk for everything else, and make other reductions and substitutions. But I never have to go hungry at all, because there are lots of foods that don't "cost" any points (fruits, vegetables, plain chicken, salsa, etc).
 
Just be glad you are not in prison! That should make you feel better! (y) :2funny:
Yeah, for a LOT of reasons, I'm glad I'm not in prison! Never even spent a night in jail during my somewhat mis-spent youth. No Group W Bench during my draft physical either.
 
One thing I do that is easy for me but surprisingly hard on people who know me, is to simply refuse to ever go out to eat in a restaurant. It's disappointing how many people I know can't think of anything else to do together than that.

But not going out to eat is to limit gaining. To lose weight I've found Weight Watchers doable, I lost 10 lbs between last May when I joined and the beginning of December, and that was in spite of a 5 lb temporary gain after going on a cruise in August.

But then I stopped tracking/following WW for the month of December and really enjoyed whatever holiday food I wanted. I gained 3 and a half pounds. I used to gain 5 lbs over the holidays in Dec, I'm not sure why it was less, maybe the "Monch Monch 3D Fiber Sponge" I sometimes used really worked (it supposedly microscopically encapsulates the sugar/carbs inside fiber that slows digestion of those).

What I like about WeightWatchers is that I can 'spend' my daily points on food that is important to me, so for example ice cream is a necessity for me to feel like I'm living my best life, so 26% of my points goes to that every day. But to support that habit I had to substitute 1% milk in place of whole milk for everything else, and make other reductions and substitutions. But I never have to go hungry at all, because there are lots of foods that don't "cost" any points (fruits, vegetables, plain chicken, salsa, etc).
For LOTS of reasons, we have curtailed eating out. We literally used to eat out almost every day (one meal - usually lunch.) Now a meal out is maybe once or at most twice a month. It does make it a lot easier to lose weight and it surely does save money, though that's not a huge issue to us. We now have to drop $30 for a meal that we paid $20 for 4 years ago. YMMV
 
I can attest to the change in appetite and food being less dwelt upon when on a very low carb diet. Blood sugar seems to stabilize on such a diet and since you can eat whenever you're hungry, you don't have the excuse of being "deprived."

Having said all that, I miss carbs like you wouldn't believe. Not in a physical way, but a psychological way. For instance, if we go to the Old Spaghetti Factory for a celebration, I have to eat a salad - not pasta. I can't have my favorite dessert which is Spumoni ice cream. I can physically deal with that (no hunger pangs) but it does bother me a bit watching everyone else enjoy the foods I used to eat and now can not. YMMV
I feel lucky that I don't have those urges. That said, I don't see an issue with an occasional treat if you can control it. To me, the key is understanding the pasta/bread/potato is a treat and not a healthy meal.
 
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.
Impressive. How did you do it?
 
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