I LOST 30LBS AT 67 BY AVOIDING AMERICAN FOOD
British playwright Graham Greene in his novel, The Heart of the Matter, "Wisdom comes to us when it can no longer do us any good." Weight loss and lifestyle change might be the only exceptions to his quote. I've got a few miles behind me. I'm wily, crafty, smart, determined, and maybe a bit vain. I know what it takes to drop a couple of pounds, but keeping the weight off? That's a lifestyle change.
Majority of American food isn't good for anyone, so, I avoid purchasing it. I used to watch the big game every weekend, but now I get my tail out the door and walk—walk like I'm late for an airplane. I have a dog, and dogs love to walk. I've also relearned how to ride a bike.
I don't diet—I alter my lifestyle. There are no enduring shortcuts except lifestyle changes. I eat lots of veggies, salads, whole grains, and oily fish like sardines, which I prefer over salmon. I make my own vinaigrette, always loved vegetables and fruit, and particularly enjoy black beans. I now only eat meat from small producers.
I'm not strict with my food. If you've never had an olive burger, well, hello bucket list—make a bit of room. I'd eat one today, but no more than one a week. Food is meant to be enjoyed with friends and family. I'm not the person who loudly announces they can only eat a salad because they're on a diet. Some salads are loaded with calories. I read the menu and decide if a 1500-calorie salad is worth it. I'm literally saving my life.
Here are some food and lifestyle altering tips that helped me lose 30 pounds at the age of 67.
Tip 1—put one foot in front of the other and repeat as necessary. It's suggested that we should walk 10,000 steps daily. I walk my dog for three miles, and that's not even 10,000 steps. I move in a manner I can manage, both in time and how I feel. Here's an important tip: if you hurt, stop. Your body is telling you something. Consult your physician. I mean it.
Tip 2—break your weight loss into five-pound chunks. Thirty pounds might seem daunting, but five pounds can vanish more easily. Celebrate each five-pound loss with a small treat, like a scoop of ice cream. You've earned it.
Tip 3—learn to love the foods you hated as a child—vegetables. I believe that weight loss is down to 80% diet and 20% exercise—it's not a difficult lifestyle change compared to dialysis or open-heart surgery. Embrace veggies, dried beans, whole grains, and nuts. I prepare my own meals and keep crunchy snacks like celery, carrots, and radishes ready in the fridge. Adapt your food intake to meet your needs without extra calories.
Every morning, I start with a glass of ice-cold water. Consuming a lot of water is essential, and making it ice cold expends some calories.
Tip 4—be creative with your food intake. Dietary food doesn't have to suck. Are you familiar with "Farm to Table" at local farmer's markets? Locally grown fruits and veggies taste better. Locally raised chickens, pork, and beef are fantastic. Since you're eating less, eat better. Don't deny yourself treats like a good steak occasionally. If you deny yourself all the time, you'll resent the process.
Tip 5—understand that weight management is simple. Three bad eating habits are portion control, late-night snacking, and not eating the right things. Develop strategies to combat these. Have your spouse put dinner on your plate with no seconds, brush and floss after dinner to avoid snacking, and quit eating junk food.
Tip 6—purchase a weight loss app. I bought "Lose It" for $30 a year, tracked my food intake and activities, and it worked. I feel the same about gym memberships. My local one costs $60/month, and if you go three times a week, that's $5 per visit. I listen to music when I work out, which helps. I lift weights because you lose muscle starting around age 50. My Spotify playlist, Bubba48840, helps keep me motivated.
Tip 7—find a pair of pants that are the waist size you want to attain. I went to a thrift store and bought a pair of 34-inch waist pants when I was 38 inches. Each week, I tried to squeeze into them until I eventually made it happen. It took time but kept me motivated.
Motivation is a fire you need to keep burning. If weight loss feels too difficult, you'll lose your will. Focus on small, manageable goals like the five-pound rule. A workout buddy can be invaluable, someone to keep you accountable and motivated.
Tip 8—I weigh myself every morning, dedicated to keeping my weight under 180 pounds. You can't get to 200 pounds without passing 180. Most Americans gain 1.5 pounds a year, so losing 10 pounds is like rolling the clock back seven years. Imagine losing 20 or 30 pounds. Nike's slogan, "Just Do It," resonates with me—make it yours.
Age is just a number, and weight is just a number too. If you want your age to go up, you need to get your weight down. There's no guarantee, but it helps the odds of a long, healthy life. I push my grandsons in a Costco cart through the parking lot as fast as a 67-year-old can. Because I can.
I hope everyone who reads this takes it to heart and makes some lifestyle changes. Any of these suggestions will make a difference, albeit small. Small change is better than no change.
Robert A. Yelvington, 67, Iives north of Lansing, MI. He graduated from Michigan State University with a BA in Marketing. He drives for a company that gets people to medical and dental appointments.
All views expressed are the author's own.
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