Over the last three months I’ve lost 22 pounds simply by upping my exercise and reducing bad calories. I’m 68 years old, always in good shape, but added sedentary pounds as I aged. (6 feet tall, 212 pounds before — 190 pounds now) I’ve generally restricted my diet to about 1200 calories a day — 200 – 300 for breakfast, 200 for lunch, and about 700 or less for the rest of the day. I try to vary the foods, do as much exercise as I can (biking, swimming, walking, weights). I drink as much non-caloric liquid as I can and I try to find food that fills me up — vegetables, fruits, mostly. I eat some cheese and a good hamburger occasionally, although I avoid most meat. I still work full time. I realize the discipline necessary, but it’s not that hard to do. I rely on a good scale and moderate my diet each day to keep a constant weight. My blood pressure has dropped from 130/80 to 117/72 and heart rate is resting 58. I’m lucky that my chronic diseases are not yet serious (osteoarthritis and borderline cholesterol, although I dont take statins because of reactions). I’m not a diet fadder, but using common sense goes a long way. Eat smart and work out. MM
Dietary fibers, whether from food sources or in concentrated supplement form, have been used for hundreds of years to promote fullness, improve gut health and digestive functions, and help maintain strong immunity and heart health. Despite the fact that fiber intake is inversely associated with hunger, body weight and body fat, studies show that the average fiber intake of adults in the United States is still less than half of recommended levels. (9)
In England, almost 7 out of 10 men and 6 out of 10 women are overweight or obese, and a quarter of adults are obese. Being overweight or obese increases your risk of developing serious diseases such as type 2 diabetes, coronary heart disease and some cancers. The risks of developing these diseases increases the more overweight you are. Obesity can also affect your quality of life and lead to psychological problems, such as depression and low self-esteem. Ideally it is better to avoid becoming overweight by eating healthily and exercising regularly and maintaining this throughout life. But problems with weight gain are common so here is some information to help you lose weight sensibly and healthily.
I challenge you — as I challenge myself every day — to find small ways to make positive changes to your lifestyle. Can you add five minutes to your cardio routine? Can you modify a strength-training exercise to incorporate the need for balance or core strength? Can you eat a new vegetable or re-try one you’ve shunned in the past? Can you add some protein to your afternoon snack?
You can eat twice as much pasta salad loaded with veggies like broccoli, carrots, and tomatoes for the same calories as a pasta salad sporting just mayonnaise. Same goes for stir-fries, omelets, and other veggie-friendly dishes. If you eat a 1:1 ratio of grains to veggies, the high-fiber veggies will help satisfy your hunger before you overeat the grains. Bonus: Fiber is highly beneficial for preventing constipation, which can make you look bloated.