Thursday, February 19, 2009

A Slice of My Life - Fighting Fat After Forty


At this time in my life I'm trying to do better with my health. I have put on a few pounds slowly over time and haven't been exercising as much as I did at one time.

I've thought and thought about how to lose some pounds and get back into shape. In the past I've read many books and tried many different things, some of which did not work at all, some of which I really think did work for me. For one thing, I CANNOT do low carb! Maybe I'm a carb addict, but I'm not going back to that plan again.

I decided to combine all the things that worked for me in the past. Here's a list:

1. Fiber. Eating a high fiber diet helps me to lose weight. I think this is because it makes me feel fuller and more satisfied. The diet I eat when I'm not paying attention is very low fiber. I think if I can get 25 grams of fiber each day, that would be helpful for not only controlling my appetite, but also for my digestive system!



2. Stop eating when you are full. There are a couple of older books out there about the Weigh Down Diet, by Gwen Shamblins. I do not agree with a lot of what's in the book, but the basic idea is that you stop eating as SOON as you start to feel the least bit full. You eat slowly. For many people this cuts the amount of food they eat down by half. Only eat when you are really hungry. She doesn't worry about what you are eating at all, just the amount. The reasoning behind this is: 1. You are eating less of the bad food this way. 2. God didn't make chocolate for us to do without it. LOL. All foods are meant for our enjoyment, just not too much of it at one time!

3. Accumulate exercise. I am currently reading a book called, "Fight Fat Over Forty". The author states that all your exercise does not have to be in one session. You can accumulate it throughout the day. For instance, this morning I walked on the treadmill for 15 minutes. I will walk to the courthouse at work 2 or 3 times today which is not a lot, but adds up to about 10 minutes total. At lunch I plan to walk for about 20 minutes, weather permitting. So at the end of the day I will have walked 45 minutes. Baby steps, baby steps, baby steps. This idea also includes things like parking in the furthermost away parking space, using the stairs instead of the elevator, etc.

The author of this book also states that every woman over 40 who doesn't cut her calorie intake and increase her activity level WILL gain weight! AAARGH! Our metabolism slows down and we lose muscle and therefore just don't burn as many calories. Also our hormones are changing and we start to accumulate tummy fat, also known as a menopot!

4. Watch serving sizes. I eat way too much of the food I eat. My eyes are always bigger than my stomach! I am trying to eat correct portion sizes and then stop. If I can wait a few minutes, usually my "full hormone" kicks in and I'm ok. I really have a problem with this at night. After I eat a sufficient meal, I want to keep right on eating by getting a bowl of cereal or some chips.

5. Choose healthy choices at fast food restaurants. Number one, I need to be prepared so that I don't eat at fast food restaurants to begin with. But, if I'm not organized and need some food, there are some decent choices at McDonalds, Wendy's and Burger King. Side salads, chili, baked potato, even a junior hamburger isn't too bad. Just use some self control.

Not like this!



6. Drink Water: I don't like to drink water, but it does help and I know its good for me and I need to drink more. So I'm trying to do that.

7. Special K and Slim Fast. I have tried both of these diets and I'm just too hungry on them. But, they do help me when used along with other plans. A Slim Fast for breakfast will hold me over until I can get a mid morning snack. An occasional bowl of Special K, Raisin Bran or Cheerios for supper is good and saves a lot of calories. Just not every night!

So, tell me, what works for you?

10 comments:

Fruit of her hands said...

Debbie~ I know that you know that I am doing weight watchers and some of the things you listed are what I am doing and it does work. What really suprised me was portion control, I was eating way over a portion size. Also the water drinking, that is real good for you, I happen to love water so for me it's easy. The exercise I do is on the eliptical machine but I only do it in 5-10 min. sessions and over a week it does add up. So I just wanted you to know that I will be praying for you as you try to find what works for you. Good luck.
Blessings,Joann

Anonymous said...

Oh, this is a tough subject! I know what you mean though. Since having thyroid issues and getting older I have been gaining more weight. It's been depressing a bit. (I've not heard of menopot before, but I'm sure I have it.) :)

I'm not a good machine exercise person, but something I do enjoy believe it or not is to dance. Growing up as a young adult I danced a lot so it's still fun for me. I need to do it more.

I wish you well with your plans! I'm sure you will succeed.

Lyn

Beautiful Pear Tree Lane said...

Hi Debbie,
I am trying to lose some weight without dieting. I have a treadmill, but just can't seem to get motivated, however the idea of fifteen minutes i think I might could handle that!! My weakness is sweets,I could just eat that whole box of chocolate!!!
Blessings,
Sue

Susan said...

The ONLY thing that has ever worked for me -and I'm diabetic - is WW points system. I've never joined WW, but I've used the points and really followed the portion sizes, and found portion sizes to be the key. Another thing that makes points work for me is that it cuts down my fat intake. When I'm following points, my blood sugar stays near normal, I feel good, and the weight almost - almost! - comes off like magic. Bottom line: portion control!

Manuela@Pleasures of Homemaking said...

Low Carb is a hard one for me also. I could live on bread and pasta! But I've found that the South Beach Diet isn't too restrictive - you can have fruit and whole grans on that one. Getting enough exercise is always hard. Good luck!

Manuela

Eileen said...

Debbie,

Take a look at this website:

www.nosdiet.com

It's a way to govern your intake without having to count every calorie, measure or weigh anything.

Just a suggestion,

Alexandra said...

LOL, I don't know. I'm still fat and forty! I wish I knew what would work, but I've decided to just remain pudgy for the time being.

When I have more time, I'll have to put a lot more effort into it via exercise and diet. It truly is a fight to stay slim. I need to eat about 1200-1300 to loose, but that is very difficult with the little one. I seem to need more energy to keep up with her, and the focus is not there for me. My metabolism is at a crawl, but I do eat healthily.

BTW, I had to unsubscribe and resubscribe on Bloglines. One of your feeds is not working for me. I'm so sorry that I missed all your posts this month! I was just coming over to leave you a note to see how you have been because I thought you hadn't been posting.

Alexandra said...

LOL, I don't know. I'm still fat and forty! I wish I knew what would work, but I've decided to just remain pudgy for the time being.

When I have more time, I'll have to put a lot more effort into it via exercise and diet. It truly is a fight to stay slim. I need to eat about 1200-1300 to loose, but that is very difficult with the little one. I seem to need more energy to keep up with her, and the focus is not there for me. My metabolism is at a crawl, but I do eat healthily.

BTW, I had to unsubscribe and resubscribe on Bloglines. One of your feeds is not working for me. I'm so sorry that I missed all your posts this month! I was just coming over to leave you a note to see how you have been because I thought you hadn't been posting.

DarcyLee said...

I am exactly where you are with this over forty and fighting the fat, which I never had to do in my 20's and 30's. But now, I've learned that I just can't eat whatever I want and I have to exercise, which I'm not crazy about. I just wanted to let you know that I have a link to your blog up on my blog because you have inspired me to be more creative and to get back to my sewing machine.

DarcyLee

momstheword said...

I too gained some weight after turning 40. Now I'm 50 and determined not to repeat the pattern, lol!

When I'm "focused" I like to read exercise or health books to keep myself motivated. I try to exercise every day (I split up the minute sometimes too) and lift weights 3 times a week.

Lifting weights builds muscle which burns more fat and helps you look better in your clothes.

This said, I still have ten pounds to lose and am currently trying to motivate myself to get back with the whole exercise and diet thing.

I am exercising twice a week with some friends and trying to exercise on my own. It really does have to be a lifestyle change...sigh!

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