O’ Gary
Not really a diet but a lifestyle change for me.
Monday, November 19, 2018, 18:18

I’ve lost 40# and maintained at least a 35# loss for 1 year now.

The main thing, for me, was portion control. One sensible portion. A glass of water before a meal and another after I finish my portions of food. IF, if, I think I’m hungry then I wait at least 15 minutes and recheck. Generally don’t need it. Yep, you’ll probably be hungry for about a week. Bear with it though.

Next is exercise. I started and have maintained a plank routine using a yoga mat. Start off with a 5 minute plank exercise. Web searches will get you a SIMPLE routine. Start slow & build on it AFTER SEVERAL WEEKS ON IT before adding more reps then additional sets. Remember, you need to prepare to work out before working out. If you can’t do 30 seconds then try 15 seconds and build up from there. Find your pace. If you don’t then you get sore and discontinue it. I also add Russian twists, oblique abdominal exercises, spiderman planks, mountain climber planks and burpees. Elbow planks are just as effective as full planks. Burpees suck, plain and simple.

At 53, I weigh less than my high school weight and am 5# off my military weight. I hit the high 160s and feel that is light enough. Maintain low 170s regularly. I stopped at maintaining a 2 pack vs 6 pack because lowering my body fat really makes me look drawn and gaunt. My maximum workout time per day is 20 minutes. I will say, the older I get the stronger my will gets. In this instance it’s a good thing. I eat what I want and realize I may have to watch what I eat the next day or exercise more. The latter drives the decision more often than not.

Start slow, be diligent, disciplined and find someone/something (weight scale) for accountability. If needed, try a 1500 calorie/day diet - 300 calories for breakfast, 400 calories for lunch, 500 calories for dinner. Add in two (2) 150 calorie snacks generally before dinner and between meals.

YMMV as I’m no doctor.