getting older and fatter want to be wiser

set a goal of 15 min 3x a week then build from there

Wow! That sounds like something I could write!

Most of my clients are your age and generally women. Find group classes you can engage in. Age has nothing to do with it. Find something that keep you interested and stick with it. Consitancy is the KEY

I got a dog that needed walking. That got my husband started on exercise, walking her. He's never ever done such a thing! He lost 20 lbs right away, too.

I am 65. 3 years ago I had knee replacement and was very overweight. I didn't want to do a specific diet as each time in the past I have just regained the weight. After rehab I started working with a personal trainer (my luxury in life) and watching what I eat. I have lost 75# (50# the first 5 months, 25# the next year, remainder this past year--slow but steady.)

Diet means eating what I like but watching portions and how it's made. Of course, no soda, no white flour, white potatoes , white bread, white rice. Breakfast is 3 egg whites (1 yolk) with onion, mushroom, green pepper in non-stick skillet, plus whole wheat toast (nothing on it) and fresh fruit is better than juice. Whole wheat hot cereal and fruit another breakfast. In a pinch, an Egg McMuffin is only 300 ca (I get canadian bacon/no cheese). Lunch, 91% burger or fish (shrimp, scallops, salmon) with salad and my own oil & vinegar, bread or brown rice. Fajitas (sirloin & veggies--tortillas high in calories so never more than one), fish, sirloin for dinner, with veggies and/or salad. My treat is a piece of dark chocolate almost every day.

I check menus on line before going to a restaurant to pick what's healthiest. I ask that no salt be added to anything they are cooking (can season myself), get salad or veggies instead of fries or potatoes. Don't bring bread unless it's wheat (even if you have to ask for wheat bread used for toast). It's become such a way of life I don;t miss anything. (Pizza is only if I can get one --rarely-- with no sauce or plain tomato sauce and no cheese, only veggies and lean meat, if any. Make my own on flatbread when really want one). For an ice cream substitute, I get sorbet (check the calories), no larger than a pint and it lasts a month, only a very small dish. I always use a salad sized plate for my meals. I eat 5-6 times a day (3 meals) with snacks.

For exercise, besides walking, I have started using kettlebells (get instruction for correct form) and at the very least do kettlebell swings with a 12 kg (26#) KB at least 3x a week. Also lift weights with my trainer -- deadlift and bench press. No, it doesn't make you muscle bound but is a great total body exercise and helps the core and balance. Also use the balance ball a lot, sit ups, pushups with feet on the ball. Could easily do many exercises at home with the KBs, balance ball, dumbbells. Write out a routine and try to do it early in the day before you have excuses for doing it "later" or not at all.

3 years ago I thought I would just die heavy but decided (after one week in a nursing home following knee surgery) that I'd rather spend my "nursing home" money on getting healthy and strong and that's what has happened. You are never too old to get healthy AND strong. When you are tempted to eat the wrong thing, think how long you'll have to work out to get that off (3500 ca = 1 #) and if it's really worth it. My husband often makes his own meals as he likes the wrong things, but instead of that tempting me, it's a reminder of where I used to be (he is overweight) and how much better things are now. You can do it. Start one step at a time. The biggerst reward is feeling better and living longer. Hang in there. MTW

@mwjb I wish everyone in the USA could read a story like yours once a day til it sank in.