WOMEN AGES 50+ FOR OCTOBER 2014

On my quest to find the right way to live I found this article, which I think is very helpful. I wanted to share

It always helps to look at people, who are successful :

"Here, weight loss experts explore the mysterious minds of "naturally" slim, and how to eat like skinny women. Learn what they do, what they don't, and how you can act the part.
1. They choose satisfied over stuffed
On a fullness scale of 1 to 10, skinny women stop eating at a level of 6 or 7, says Jill Fleming, RD, author of Thin People Don't Clean Their Plates. The rest of us may keep going to an 8 or 10. Why? It may be because you mistakenly equate the sensation of fullness with satisfaction and feel deprived if you stop short, says Fleming. Or you may just be used to finishing what's in front of you, regardless of whether you really need it.
Copy them: To eat like skinny women, about halfway through your next meal, put your fork down and, using the 1 to 10 scale, rate your level of fullness. Do it again when you have about five bites left. The goal is to increase your awareness of how satisfied you feel during a meal. (Bonus: It also slows down your eating, which allows the sensation of fullness to settle in.)
2. They realize hunger isn't an emergency
Most of us who struggle with extra pounds tend to view hunger as a condition that needs to be cured—and fast, says Judith S. Beck, PhD, author of the new Beck Diet Solution. "If you fear hunger, you might routinely overeat to avoid it," she says. Thin people tolerate it because they know hunger pangs always come and go, buying them some time.
Copy them: Pick a busy day to purposely delay lunch by an hour or two. Or try skipping an afternoon snack one day. You'll see that you can still function just fine. Then next time you feel those grumbles, you'll hold off before making a beeline for the fridge.
3. They don't use food to cure the blues
It's not that skinny women are immune to emotional eating, says Kara Gallagher, PhD, a weight loss expert based in Louisville. But they tend to recognize when they're doing it and stop.
Copy them: Add the word 'Halt' to your vocabulary, says Gallagher. More than just a command (as in stop eating that entire sleeve of cookies), it's an acronym that stands for Hungry, Angry, Lonely, or Tired—the four most common triggers for emotional eating.
If you're truly hungry, eat a balanced snack, such as a handful of nuts, to tide you over until your next meal. But if you're angry, lonely, or tired, seek an alternative calorie-free solution to your emotional need. Blow off steam by going for a run or just jumping around—the heartbeat boost will help dissipate your anger. Lonely? Call a friend, e-mail your kid, or walk to the park or mall. Being around others will make you feel more connected to your community (even if you don't bump into anyone you know). If you're tired, for heaven's sake, sleep!
4. They eat more fruit
Skinny women, on average, have one more serving of fruit and eat more fiber and less fat per day than overweight people, reports a 2006 study published in the Journal of the American Dietetic Association.
Copy them: Start tinkering. To eat like akinny women, examine your diet for ways to add whole fruits (not juices) to your meals and snacks. Aim for two or three servings per day. Sprinkle berries in your cereal or on your yogurt. Add sliced pears to your turkey sandwich, or bake an apple for dessert. Keep a bowl of fruit on your kitchen table or desk to motivate you to think fruit first, vending machine never.
5. They're creatures of habit
Any dietitian will tell you that a varied diet is good--but too much variety can backfire, says Katz, author of The Flavor Point Diet. Studies have shown that too many tastes and textures encourage you to overeat, he explains. "Thin people have what I call a food groove—the majority of their meals consist of well-planned staples," says Beck. "There are a few surprises thrown in, but for the most part, their diets are fairly predictable."
Copy them: Try to eat as consistently as possible with your major meals—have cereal for breakfast, a salad at lunch, and so forth. It's okay to add grilled chicken to the salad one day and tuna the next, but by sticking to a loosely prescribed meal schedule, you limit the opportunities to overindulge.
6. They have a self-control gene
Researchers at Tufts University found that the biggest predictor of weight gain among women in their 50s and 60s was their level of disinhibition, or unrestrained behavior. Women with low disinhibition (in other words, a finely tuned sense of restraint) had the lowest body mass index. High disinhibition (i.e., low restraint) was linked to an adult weight gain of as much as 33 pounds.
Copy them: Prepare for moments when your disinhibition is likely to be higher—such as when you're in a festive atmosphere with a large group of friends. If you're at a party, tell yourself you'll take one of every fourth passed hors d'oeuvre. If you're out at dinner, order an appetizer portion and share dessert. Or if you're stressed—another low-restraint moment—make sure you have a source of crunchy snacks (like fruit or carrot sticks) at the ready.
7. They're movers and shakers
On average, skinny women are on their feet an extra 2 1/2 hours per day—which can help burn off 33 pounds a year, according to a study from the Mayo Clinic in Rochester, MN.
Copy them: Try a reality check. Studies have shown that people often overestimate how active they really are, says Gallagher. Most people actually spend 16 to 20 hours a day just sitting. Wear a pedometer on an average day, and see how close you get to the recommended 10,000 steps. Your day should combine 30 minutes of structured exercise with a variety of healthy habits, such as taking the stairs instead of the elevator or mopping the floor with extra vigor.
8. They sleep—well
Skinny women snooze 2 more hours per week, compared with overweight people, says a study from Eastern Virginia Medical School. Researchers theorize that a lack of shut-eye is linked to lower levels of appetite-suppressing hormones like leptin and higher levels of the appetite-boosting hormone ghrelin.
Copy them: Break it down: Two extra hours of sleep a week is only 17 more minutes a day—a lot more manageable, even for the most packed of schedules. Start there and slowly work toward 8 hours of snooze time a night—the right amount for most adults.
Quick tip Eat breakfast! 78% of successful dieters do it every day, according to the National Weight Control Registry, a database of more than 5,000 people who've lost more than 30 pounds and kept the weight off for at least a year.




Published November 2011, Prevention

Hi everyone!:flowerforyou:

October goal is to keep my weight down to 139 lbs.
And - wait for it - DON'T LET THE PERFECT BE THE ENEMY OF THE GOOD,!:laugh: :laugh: :laugh:

Had a fabulous but exhausting day today. Picked up our passes then went and had a coffee while we were waiting for the museums to open. Met two great sisters from Argentina and ended up exchanging email addresses! !

Walked on up through Central Park to The Met and walked all over the museum. First choice the Vermeers, then the Early Italians, then the Impressionists and Post Impressionists. Then lunch! Then we did the American Wing. WOW, ! ! ! ! All the Tiffany stuff, the Period Rooms, the Winslow Homers, the early Dutch furniture, the Frank Lloyd Wright room, the Arts and Crafts furniture.WOW ! ! ! !
Alison - I saw loads of amazing Conneticut furniture - early chests, cupboards and boxes.
My favourite piece was a Brooklyn desk, made by a Huguenout out of local gum wood in the 17th century. I also loved the Dutch Kasts.

By then I was sooooooooo tired. We found a subway, bought a 7 day Metrocard and went down to Greenwich Village. Walked through Washington Square, had a delicious beer brewed in Queens and found John's Pizza where we plan to have dinner tonight. Founded in 1929. Real thin pizza.
Came back on the subway and are now resting prior to heading out.

I am LOVING IT!:drinker:

Heather in warm NYC.

I'm 35. I often use the app but read posts here sometimes. Nice to meet everyone!

I just started my journey and have quite a bit to go.

Barbara
Tampa, Fl.

Hi everyone

I am 50 mother of 2 teenagers

Goals for this month:

I am having trouble getting myself to exercise. Some form of exercise 3x/week
I want to start weighing my food- get kitchen scale
I would like to lose 5 lbs

Lori. Orange County CA

Bump for later

Good eve. It's been a long draggy day.Started feeling Blah on Monday,same yesterday.This morn,I needed to stop at Kohls for pillows to use in guest room,then on to several groceries. Got the pillows,started feeling tired.Grabbed a few things in 1 st grocery & came home.Hair felt damp & Dh said I looked like I just had a shower,was pouring sweat.Think the worst is over.Just tired & total calories today is like 650. have to get better soonest. DDS arrives tomorrow.

DH's BD was today & he loved the calls from everyone including our "other DD"........as we call our only Grandaughter.

Heather loved the pic & saw the one like it behind you. So glad you are having a great time. Sweet of you to post & share your pics. Pat

Good night everyone!

October 1st:

5.04 miles
12,075 steps

So far, so good.

Sylvia

Hi gals. How did we get three pages already on the first of the month! Nothing great to report here; stayed on plan. Need more water; apparently 9 glasses is not enough; I feel dry!

Katla; how is DH today?

Linder: did you get rain last night? We got 4”!

Mimi: glad your nephew is doing better now

Cindy: woohoo for smaller, blingy jeans! I bet you looked wonderful

Sylvia: walking to Georgia anything would take me days lol. Loved the joke….once I finally got it!

DrKatie: yes I have seen several people in my old career as ED nurse who had migraines without pain. One was confused, one teenager spoke only by babbling, one was dizzy and had blurred vision, one had tunnel vision. None had pain.

Tammy: I don’t put sugar in things like coffee, but if I did I’d use regular sugar….a spoonful or less as it seems more “natural” to me. I love truvia for baking. For a diabetic like me, truvia (and other artificial sweeteners) are a god send. Of course it all goes back to moderation. Two servings a month of a dessert made with artificial sweetener isn’t bad.

Vicki: sorry your day was so stressful!

Sorry I don’t have much to say tonight. I am sticking with my new-ish goals I made a couple of weeks ago. I met all my goals today! Hooray!

Well more rain is in the forcast..makes for nice sleeping. Take care everyone and welcome to all the newbies. Meg from soggy Omaha

Hi everyone! It's been a while since I've been on this thread, but I have a question and thought I'd like your opinions...

Last year I finally gave in and gave UP Diet Soda for two reasons. First, the aspertame findings and Second, I found water quenched my thirst just as well...

Now the news continues to beat us over the head about the findings for ALL artificial sweeteners. This gets me because I still use it in my coffee and iced tea....

What are your thoughts? Have you given it up entirely and just switched to an occasional sugar? What do you put in your coffee and how do you feel about artificial sweeteners?

Thanks!
Tammy in Virginia Beach

I use stevia sugar or honey. All are natural. I avoid artificial sweeteners completely. They seem to have a very nasty effect on brain function and I need my brain to function as God intended.

Thanks Barbie!