At 69 years old, after years of complaining that I needed to lose weight I finally got disgusted enough to do it. I had done it before, or at least I had tried…countless times. At the most I would lose 5 lbs. Then I went on a fancy overpriced program with a coach and a big hole in my wallet. I lost 20 lbs and about $400. A month after stopping the program I gained it all back.
For some reason, this time was different. I didn’t focus on the long term. I ate for the moment…when I was hungry. I began by placing parameters on myself because I knew that I needed to learn how to eat again. I had been eating before, but for all of the wrong reasons. Looking back I realized that before this year I had never known what being hungry felt like because I was either eating on a schedule, grazing, eating from bordom, stress, exhaustion, because it was there, the food looked good, it smelled good, everyone else was eating, we were going out, or I was cooking. The list seems never-ending. But with all of the reasons that I was eating, hunger wasn’t one of them. On the flip-side, for all of the reasons I stopped (usually because I had finished it ALL) feeling full was not the reason either.
This may or may not work for you, but I went from a size 14 (154 lbs) to a size 6 (103 lbs) and after the first few weeks it became effortless.
1. Start Slowly: I added one rule at a time. First I did a little intermittent fasting. I ate in an 8-hour window, usually either noon – 8 pm or 11:00 am to 7:00 pm. I wanted to feel hunger again. Not eating anything beyond black coffee in the morning gave me the opportunity to get hungry. I did this for a week, not watching WHAT I was eating, but WHEN. Next I cut things out. I realized that my body was reacting to white sugar and white flour. I did NOT cut out natural sugars or sweeteners, only the chemical ones. In all honesty I didn’t do that because of the diet, I did it because I was testing. I have lichen sclerosus and I had the feeling that it flared up when I ate those things. I was right. In addition to losing weight, my lichen sclerosus went into remission.
I counted calories…sort of. I only did it for a week. Again, this was part of my learning to feel hunger. Once my hunger came back, I stopped counting calories. Instead I ate when I felt hungry and stopped when I felt full. FULL STOP! Not the “oh I’ll have one more bite because it tastes good” stop. Those first 3-weeks were my experiment, but they became a pattern that became easy to maintain.
EAT WHEN HUNGRY – STOP WHEN FULL
I didn’t exercise for over 8 months. That would have been too much pressure on me. I have a tendancy to go overboard then quit. I was determined not to do that. When I finally did it was because a friend asked me to go for a walk. I didn’t initiate it. Finding a walking buddy became an accountability that I hadn’t had before. Remember that when you start a new exercise program, it’s important to start slowly and gradually increase the intensity and duration of your workouts. They say you should aim for 20-30 minutes of moderate-intensity physical activity at least five days a week, I walked to the corner of my block and back…(FYI, I now walk 3+ miles each morning before I sit down to the computer – I still need someone else to keep me accountable because when my friend takes the day off, so do I).
1. Eat Healthily: Eating a balanced diet is essential for maintaining a healthy weight. Incorporate plenty of fresh fruits and vegetables into your meals, and limit processed and high-sugar foods. I am not the best cook, and what I can cook is usually the opposite of that statement. I love pasta, breads, and pastry. Carbs, fats and sugars are my addiction. My aim was to eat BETTER, NOT PERFECT. On lazy days I popped a healthy frozen quinoa bowl into the microwave (my fave was from Aldi’s), on days that I felt I could DIY, I made bowls of lettuce with brown rice, black beans and whatever protein was left over from dinner. I topped it all with salsa…LOTS AND LOTS of salsa. I needed the flavor (I still do). Dinner became the same thing daily – a giant salad topped with somthing from the grill – salmon, chicken, pork or beef. Women need a lot more protein as we age, so I aimed for 90-120 grams of protein daily (it became the only NUMBERED thing that I kept track of). Then there was the bowl of popcorn if I needed a snack (with the occasional Nick’s Ice Cream when my cravings got the best of me).
2. Strength Train: Strength training is key to maintaining and building muscle mass, which is particularly important as you age. Aim to do two strength training workouts each week, and focus on all major muscle groups. As a woman strength training is an important factor, especially when it comes to our bones. I have osteopenia, osteoporosis could be around the corner and the answer is weight training. It also allows you to burn calories in your sleep. I went out and bought 3 lb and 5 lb weights. I do my strength exercises and barre work at least 3 times a week (I was a dancer/dance therapist and it’s my favorite exercise…as is dancing around the house).
3. Get Enough Sleep: Getting enough sleep is essential for maintaining overall health and well-being. If you don’t sleep, you don’t lose – HARD STOP. I’ll say it again. If you don’t get enough sleep, you’re going to struggle losing weight. The next day you’ll want to eat, it’s a physical reaction. I thought I was eating for energy, but my doctor said that it’s what our brain does when we don’t get enough sleep, it signals us to eat more. Aim for seven to nine hours of sleep each night, if I’m lucky I get 6 or 7. That seems to be enough for me. Sleep is still a struggle.
4. Stay Hydrated: Staying properly hydrated is essential for maintaining a healthy weight and overall health. You’ve heard that you should aim to drink at least eight glasses of water or other non-caloric beverages each day. It’s a lie. There is a formula, but again, like feeling hunger, you need to know when you’re thirsty. If you get thirsty for no reason it means that you haven’t been drinking enough. One of the things that I learned along the way that sometimes my getting cravings were actually a signal that I either wasn’t hydrating enough or I didn’t eat enough protein. I keep a bottle of water by my side. I switch it out between still, sparkling and sparkling flavored water so I feel like I’m enjoying different drinks. I never liked drinking water before, but I have been learning to love it. I am getting better (but still get those old diet soda cravings now and then…when I do, I just grab a sparkling water and try not to give in).
5. Stay Active: Aim to stay active throughout the day, even if you’re not doing formal exercise. Take regular walks, do household chores, or take part in activities with friends and family. I sit behind a computer for work all day. Because I work from home there is no start time or stop time to work, so I have a bad habit of not taking breaks. Get up and move around. Summer it’s easy for me to do as I have a pool and can take a swimming break mid-day, winter (my pool is not heated) it is more difficult. Luckily I have a dog who is constantly asking to go our for walks.
Now I eat what I want because I have learned to eat when I’m hungry, stop when I’m full, and enjoy my food. It’s been over a year and I’ve kept most of the weight off. I did gain a little on a cruise and then on my trip to New York (cheesecake daily), but I never beat myself up over it. I enjoyed it all and now I eat the way I did before my trips again.
Remember, that it’s a process. Take it one meal at a time, one day at a time. I never think about the long term, I wouldn’t stick with this if I did. By doing these things for TODAY I find that they become easier and easier.
Good luck with your journey. I hope that this was helpful in some way. Know that you’re not alone and feel free to reach out, and please let me know if you have any tips that worked for you.
NOTE: I’ve read that you’re not supposed to drink your calories. I do. I love making smoothies. They are filling and they curb both my hunger and my sweet cravings. I’ll be sharing my shortcuts and recipes for them with you soon.
