Getting worried about my weight

Log everything you eat before you eat it.

By itself this starts as a deterrent to overeating

Review your logs and evaluate dispationately if the calories you spent out of your budget were worth it for each item and if the food in question helped you stay on track for your reasonable goals.

Ruthlessly substitute and make changes till staying on track is as easy as it gets.

Pick reasonable, not aspirational goals.

You're 50. By 55 you could be normal weight, 4.5 years into a >10% weight reduction which by itself delivers a multitude of health benefits, and a couple of years into maintenance (at which point your odds of continuing to maintain over the next 5 years to 60 will go up substantially).

Or you could be starting again for the second or third time. After having spent less than a cumulative year at that -10% that gives you health benefits.

I like health benefits. As a total pessimist I decided to take my time losing so that I could log some quality time at that -10% or more... as much as possible!

You've had some good ideas above. I would NOT cut my food to zero and start exercising like a dervish.

I absolutely WOULD try to figure out "long term menus" in the 2000 to 2300 Calorie ranges and adjust as time went on based on my actual weight trend results.

Seeking to go as fast as was SUSTAINABLY possible.

I generally found that deficits over 25% of my tdee we're not sustainable for me.

Losing at a lesser average deficit for the bulk of my weight loss didn't exactly stop me from getting there ... to the contrary for me! (1st year on mfp was 72.5lbs)

@NovusDies runs a group that might interest you to join. Look for larger losers

Ditto-ing what has already been said. Now that you've learned smart ways to go about it, practice some positive self talk, find some small goals, and start a new routine. NOW. Not knowing how much you want or need to lose, I'm just picking a number. Say you want to lose 50 lbs; don't think of that 50 but think of losing the first 5-10. Make that your first goal, then as you make your new habits yours and gain the confidence/motivation, attack another 5-10. Your weight WILL drop when you make the recommended changes that people have suggested. Get to walking, anywhere, anytime, any amount, it's the best exercise to start with. And always push yourself that extra 30 seconds(with the dr.'s approval of course!!). It's not a competition but a journey for YOURSELF. Nobody can do this for you except YOU. Talk tough to yourself and do NOT let the weak side win. Throw out the junk food, the alcohol, whatever it is that constantly tempts you do not even allow it in your home. Lots of people say a treat now and then is fine, but for me, I know my hot triggers and junk is one of them. I just have to look back to what I did during the holidays and cringe. It took me a few days but I got right back to it. And that's important to remember too. We all have not-so-great days but we can get right back on the wagon and keep looking forward. Knowing what to do is only 1/2 the battle, conquering the mind requires more effort. At least, that's been my case. But please don't think fast with this trip. Fast does not=success. Making Changes+positivity= success. Swap out healthier options of foods you love. No empty calorie drinks. Instead of chowing down on a bag of cookies these days(trust me, I used to polish off a bag within a couple hours), I'll grab a couple pretzels, dip in p.b. There are always alternatives to what we choose.

If you always do what you've always done, you'll always get what you've always gotten.
Wishing you the very best of luck!!!!

I am going to (slightly) disagree with those advising you against losing weight fast, because at your weight and body fat percentage sometimes losing the first lot of weight fast can be a good kick start and even desirable. However any such programme should be under medical supervision since it would involve a rather drastic level of fasting and I recommend you consult your doctor for advice anyway, in view of the mini strokes.

^This is really important. As you've suffered strokes in the past, I assume you're likely to be on a few medications (anticoagulation, antihypertensive?) which means to stay safe you need to get a dr input.

I'm a big fan of Drs Greger & Fuhrman (How Not to Diet & Eat to Live). Plant based whole foods with limited grains, starches & nuts. Animal products are greatly reduced or eliminated completely,
your choice. Oil, sugar, & flour, even whole wheat, are considered processed, along with all the usual foods we consider processed. If you are on any meds, you must work with your doctor on this type of nutrition plan because it will quickly change your body - meds might need adjusting. It's a lifestyle change, but totally do-able.

lgfrie wrote: »

You've gotten great advice here.

In May my wife and sister started dieting, from similar weights.

My wife has been plodding along ever since, eating healthy at a moderate calorie deficit, walking, and using our water rower. Has a little piece of Dove chocolate every day and occasionally a big buttered popcorn to watch a movie. She's lost 50 pounds.

My sister said she had to lose weight FAST. Was going to crash diet and starve herself into thinness. Bought a giant supply of rice cakes and so forth. She has lost zero pounds.

Awesome comment.

NovusDies wrote: »

Slow is taking 28 years to not get it done while trying to go fast. Fast is doing it in a sustainable fashion and getting it mostly done in 2 years.

This is a gem of a statement! Wonderful 👍🏽👏🏽

Anyway, I lost my weight when I was 50 and have maintained. I’m 55 and in the best shape of my life. It’s great to feel so well. Good luck to you.