Points to ponder for weighloss

I am in my late 50's and beginning it early 2013 till November 2013 I lost 70 pounds and have maintained my weight since that time. I am stating this as my "qualification" to lay out some truth to this weight loss thing. It all comes down to 4 things.

1. Throw away your calender
2. Small changes over time.
3. It really is just CICO
4. You don't need to exercise (but probably should)

1. Throw away your calendar: By this I mean don't put deadlines or limits on your weight loss plan. You didn't gain the weight in two months, or six months or whatever, so stop trying to lose on a schedule. Set you MFP to lose .5 pounds a week. Yeah that's what I said. This will be a very modest weight loss rate, and if you eat under the calories each day (I did when I was losing) the rate will be faster. But, with the bar set so low it will be easy to stay within goal thus making the weight loss easier and more likely to be successful (you will need to adjust your calories every ten pounds).

2. Small chages over time: Setting MFP to lose .5 pounds a week is an example. Other examples are eating healthier, drinking more water, eating more fruits and vegetables, adding exercise. Your first small change will be setting your calorie goal and sticking to it. As you get good at that then consider changes to improve health and nutrition.

3. It really is CICO: If you are vegan, vegetarian, a meat and potatoes guy (this is me) or like to eat keto or low carb or low fat, then eat that way. Don't deprive yourself of the foods you always enjoyed. If you do you will set yourself up for failure. Simply make small changes. Less butter, less sweets, more vegetables, more fruit. Simply tweak your current diet to fit within your calorie goals. Drastic changes will lead to failure or yo yo effect. Small changes will lead to success.

4. You don't need to exercise (but probably should): During my weight loss period I did not add exercise until I was down about 30 pounds. As I lost weight I felt better and had more energy, so I began to exercise. And again I made small changes. Initially I walked a mile a day, then two miles, then started to run. I started by doing a one mile run/walk, then run then two miles. Currently I run 4-5 miles several times a week. I don't run if it's below 50 degrees, or raining. In the winter I hit the gym and focus on weight training. I prefer running but lift because I know I should.

Now I conclude my ramblings. It is my hope that someone beginning in weigh loss will read this and slow down focusing on the techniques of weight loss. Remember the parable of the tortoise and the hare. Be a tortoise my friends.