Copyright (C) April, 2012 by Bob Day
All rights reserved.
It began in the late 1980's when I stepped on the scale one morning. I weighed 175 pounds! — which is a little overweight for my 5' 8" height. And I said, right then and right there, "That's it!!". I was in my mid 50's, and for years my weight had been slowly increasing. And I didn't feed good. I felt kind of slow, sluggish, bloated, and heavy. I could see where things were headed. So — no more! And I was able to make it stick.
For years my weight went up and down between the high 160's and the mid 150's, but never again did I weigh 175. But I still wasn't happy with my weight, and around 1997 I set a goal of losing one quarter of my highest weight. So my goal became to get down to 131 pounds. Totally arbitrary? Yes. Why one quarter of my weight? I don't know. But that was my goal — 131 pounds. It took 5 or 6 years. When I got down to 140, friends would sometimes tell me that I was too thin. One person was concerned that I might have anorexia. I ignored them all. When I got down to 135, that last 4 pounds was very difficult — it took more than another year. But I finally did it. And now I've been under 130 for a couple of years. I have stayed between 125 and 130, a few pounds above underweight.
Here are some things I learned:
1) Gaining weight after middle age is not the inevitable process that the therapy world have you believe it is. You don't have to gain weight if you don't want to.
2) Weight loss gets easier as you go along. Your diet just becomes the way you eat — part of your normal life style.
3) Calories aren't everything — Calories are the only thing! If you burn more calories than you take in, you will lose weight. Exercise has a whole lot of benefits, but it isn't necessary for weight loss.
1) Three meals a day; no snacks, and no "in between" meals.
2) Give up sugar. No sugar in coffee, soda, or on cereal. Give up fruit juice — it's mainly just another form of sugar. Water is the only liquid you need.
3) No alcohol. Alcohol has no food value, alcohol is just empty calories.
4) Measure the amounts of foods you eat by weighing them on a scale.
5) Establish a very regulated diet that controls the calories you take in. It's much easier to follow a diet that doesn't require you to be constantly counting calories.
6) Round out your diet with supplements for nutrients that your diet does not contain enough of.