60 yrs and up

Hello, all. I am beginning week 13 of my return to MFP after a decade away, and at 68 realized that this time it would be if anything more difficult, so with that in mind I tried a new approach.

I've spent more than a decade rationalizing my steady weight gain by blaming it on a slowing metabolism, limitations caused by an old knee injury, the stress of years-long caretaking roles, and short-lived restricted eating efforts which were unsuccessful.

Because I've been successful this time around, I wanted to share with you in case you're interested.

The deal I've made with myself is that because this is the LAST time I'm attempting this in my life (I turn 69 in February), I will do whatever it takes to accomplish my weight loss goals...once and for all. I'm tired of tunics, which aren't my style, and feeling like I'm just running out the clock.

So far I've had success, week by week. But, whew! It's been a lot.

I adopted a 1000-calorie daily plan; set my carbs to 50g and protein to 70-100g in three meals; cleaned out my pantry, refrigerator and freezer; and started a local delivery service* (farm-to-table) of 400-calorie or so prepared lunches for each week; joined a gym and bought new walking shoes plus rain gear for the winter. Bought a food scale. Each week I make a daily plan for CICO. I eat within an 8-10 hour window. I weigh twice a week; I find that it boosts my motivation to work within a defined 3- or 4-day period toward the next weigh-in. I go to bed early and get up early, and when I get dressed I put on my walking shoes...which for me sets my intention for the day and my commitment to my plan.

My days are focused on me and working my plan. I don't have anyone to worry about but my sweet dog, and she's lost three pounds from our walking...the vet was pleased!

The other part of the deal I made with myself is that whatever I set about doing, it would have to be sustainable: that I would be willing to do it from here on out. I wouldn't eat anything I didn't like, would make sure to have some version of my favorites, even if in small portions and infrequently, but always logged accurately. So...not a diet or short term plan. (When I get within range of my goal weight, I look forward to less cardio and more strength training.)

Even now I am amazed that this plan worked...even when I followed it imperfectly, I got up the next day and tried again. I can tell you that for the first time in my life I have daily habits, consistent behaviors that I've persisted with long enough to see that they actually do produce results!

I've lost 24 pounds since September 6, 12 weeks, so 2 pounds a week on average. I have achieved the first of three weight loss goals. Moreover, my 6-month lab results were the best they've been in decades, in particular my cholesterol and A1c numbers. And the bonus from 3x week weight training plus 8000-9000 steps a day is that I've lost inches! I am happy to say I've had two rounds of donations to a local women's resource.

Here's my message of encouragement: do something, start somewhere, and then keep at it OVER TIME. I've learned it's what you can keep doing, day in and day out, week after week, that will make the difference. Stay the course, and then course-correct as needed. But keep going! Time will pass either way, but what if in 12 weeks you could be happier with your progress? Would that be worth extra care and effort?

I decided to apply my stubborn streak to my own health, actually apply what I know, and see what my very best effort could produce if I just tried hard enough and kept trying.

It's my final grand experiment, I guess: How much health can I reclaim? What would I do if I was fit enough to choose anything? How would I dress if I liked my body again?

We'll see!

*this was originally just a way to reward me if I achieved my steps goal, with a delicious meal once daily. It also was an attempt to break my pattern of free-range grazing and self sabotage. I used a new-customer discount and assumed it would be temporary, since it seemed like such an extravagance. But...it worked in ways I didn't predict! I tracked my spending for a month, buying my breakfast (yogurt+berries, egg whites+veggies, or protein waffles+sugarfree syrup) and afternoon salads - and I saved a lot of grocery money! Less waste and also less time roaming around my kitchen being tempted. I'm not saying it's for everyone, but having this planned out each week became the surprising foundation for me to stay on plan. And here's the real magic: I COULD prepare such a fresh, delicious, healthy meal...but I wouldn't for just me every day...not perfectly roasted veggies, those sauces on grilled chicken, etc. It's like having a personal chef who knows just how to make it tasty and healthy, just enough but not too much. Who knew?

Honestly I found it easier to lose weight at 71 than when I was younger with work and caregiver responsibilities. At age 75, I’m 100 pounds lighter. I still have 15-20 lbs I’d like to lose but am happy to have maintained my weight for three years now.

Here, here!
Now that I'm retired I can destress and just be me and set my own priorities.

Don't get me wrong - I still have to battle me, but mostly ownly me, so I have more energy for the fight! 🙃

I reached a milestone today. I have finally reached a healthy BMI of 24.9. It feels so good after being so heavy for so long. When I started my BMI was 41.8. That's into Obese level 3. While I know there are many issues around relying on BMI as a guide, to have finally reached a healthy weight means so much.