Weight Loss Journey: Wisdom Gained at Age 67Weight Loss Journey: Wisdom Gained at Age 67 By Robert A. Yelvington British playwright Graham Greene observed, “Wisdom comes to us when it can no longer do us any good.” Weight loss and lifestyle changes may be exceptions to this quote. Despite my age and years of experience, I’ve found that maintaining a healthy weight requires more than just knowledge. It demands a lifestyle change. Tips for a Successful Weight Loss and Lifestyle Transformation: 1. Increase Physical Activity: Aim for 10,000 steps a day by walking, biking, or any other activity that keeps you moving. 2. Set Small Goals: Break down your weight loss target into smaller, manageable chunks. Celebrate each milestone. 3. Rethink Your Diet: Focus on consuming nutrient-rich foods such as vegetables, fruits, whole grains, and lean protein. Embrace vegetables, dried beans, nuts, and adjust your food intake to your specific needs. 4. Hydrate Regularly: Drink plenty of water throughout the day. Ice-cold water can boost your metabolism. 5. Be Food Creative: Explore local farmers markets for fresh produce and meats. Experiment with healthy recipes that satisfy your taste buds. 6. Utilize Technology: Track your food and activity using weight loss apps. They provide valuable insights and accountability. 7. Set a Motivational Goal: Find a pair of pants that represent your target weight and strive to fit into them. 8. Prioritize Weight Management: Monitor your weight regularly and set a target weight to maintain. Key Points: * Age is just a number, and weight can be controlled. * Lifestyle changes can significantly improve your chances of living a long, healthy life. * Motivation is crucial, so focus on small, achievable goals. * Find an accountability partner to support your journey. * Embrace the challenge and make the necessary adjustments to your lifestyle.
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British playwright Graham Greene describes in his novel The heart of the matter, “Wisdom comes to us when it can no longer do us any good.” Weight loss and lifestyle changes are perhaps the only exceptions to his quote. I’ve got a few miles behind me. I’m cunning, clever, smart, determined, and maybe a little vain. I know what it takes to lose a few pounds, but keeping it off? That’s a lifestyle change.
Most American food is not good for anyone, so I don’t buy it. I used to watch the big game every weekend, but now I walk my tail out the door and I walk — walk like I’m late for a plane. I have a dog, and dogs love to walk. I’ve also relearned how to ride a bike.
I don’t diet, I change my lifestyle. There are no permanent shortcuts other than lifestyle changes. I eat lots of vegetables, salads, whole grains and oily fish like sardines, which I prefer to salmon. I make my own vinaigrette, have always loved vegetables and fruit and especially enjoy black beans. I now only eat meat from small producers.
I’m not strict about my food. If you’ve never had an olive burger, well, hello bucket list — make room. I’d eat one today, but no more than one a week. Food is meant to be enjoyed with friends and family. I’m not the type to loudly proclaim that they can only eat salad because they’re on a diet. Some salads are loaded with calories. I read the menu and decide if a 1500 calorie salad is worth it. I’m literally saving my life.
Here are some tips to change my diet and lifestyle that helped me lose 30 pounds at the age of 67.
Tip 1: Put one foot in front of the other and repeat as needed. It is recommended to take 10,000 steps a day. I walk three miles with my dog, and that is less than 10,000 steps. I move in a way that I can handle, both time-wise and emotionally. Here is an important tip: if you are in pain, stop. Your body is telling you something. See your doctor. I mean it.
Tip 2: Break your weight loss into five-pound chunks. Thirty pounds may seem daunting, but five pounds is easier to lose. Celebrate every five pounds lost with a small treat, like a scoop of ice cream. You’ve earned it.
Robert A.Yelvington
Tip 3: Learn to love the food you hated as a kid: vegetables. I believe that weight loss is 80% diet and 20% exercise. It’s not a difficult lifestyle change compared to dialysis or open heart surgery. Embrace vegetables, dried beans, whole grains, and nuts. I prepare my own meals and keep crunchy snacks like celery, carrots, and radishes in the fridge. Adjust your food intake to your needs without adding extra calories.
Every morning I start with a glass of ice cold water. Drinking lots of water is essential, and making it ice cold costs some calories.
Tip 4: Be creative with your food intake. Diet foods don’t have to be bad. Have you heard of “Farm to Table” at your local farmers markets? Locally grown fruits and vegetables taste better. Locally raised chicken, pork, and beef are fantastic. Because you eat less, you eat better. Don’t deny yourself the occasional treat like a good steak. If you deny yourself all the time, you’ll hate the process.
Tip 5: Understand that weight management is simple. Three bad eating habits are portion control, late night snacking, and not eating the right things. Develop strategies to combat these. Let your partner put dinner on your plate without second helpings, brush and floss after dinner to avoid snacking, and stop eating junk food.
Tip 6: Buy a weight loss app. I bought Lose It for $30 a year, tracked my food and activity and it worked. I feel the same way about gym memberships. My local gym is $60 a month and if you go 3 times a week that’s $5 per visit. I listen to music when I work out which helps. I lift weights because you start losing muscle around 50. My Spotify playlist, Bubba48840, helps me stay motivated.
Tip 7: Find a pair of pants that fit the waist size you want to be. I went to a thrift store and bought a pair of pants that were 34 inches when I was 38 inches. I tried to fit into them every week until I finally got it. It took time, but it kept me motivated.
Motivation is a fire that you have to keep burning. If losing weight feels too hard, you lose your willpower. Focus on small, manageable goals, like the five-pound rule. A workout buddy can be invaluable, someone who keeps you accountable and motivated.
Tip 8: I weigh myself every morning, committed to keeping my weight under 180 pounds. You can’t reach 200 pounds without going over 180. Most Americans gain 1.5 pounds a year, so losing 10 pounds is like turning back the clock seven years. Imagine losing 20 or 30 pounds. I like Nike’s slogan, “Just Do It,” to make it yours.
Age is just a number, and weight is just a number. If you want to live longer, lose weight. There’s no guarantee, but it increases your chances of living a long, healthy life. I push my grandsons in a Costco cart through the parking lot as fast as a 67-year-old can. Because I can.
I hope that everyone who reads this will take it to heart and make some changes in their lifestyle. Each of these suggestions will make a difference, no matter how small. Small change is better than no change.
Robert A. Yelvington, 67, lives north of Lansing, MI. He graduated from Michigan State University with a BA in Marketing. He drives for a company that shuttles people to medical and dental appointments.
All opinions expressed are those of the author.
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Newsweek is committed to challenging conventional wisdom and finding connections in the search for common ground.
