WEIGHT LOSS TIPS FOR A HEALTHY RETIREMENT.

diet and lose weight

Was losing weight one of your goals for the new year? If so, how are you doing? I hope that you have not given up!

I truly empathize with anyone who needs to lose weight, is trying to lose weight, or has tried and failed to lose weight.I have done all of those things many, many times over the years.

I want to share some tips with you for healthy eating in retirement.These are the same tips that helped me to lose 115 pounds.After trying so many different diets, I was able ( with divine help) to get the weight off.

Before we begin, let me urge you to consult with your physician before you try any diet, or weight loss program. This is very important for retirees.One size does not fit all! You may have a condition that may preclude you from trying a specific method.

On the other hand, these tips are general in nature, so the decision is yours.

I will not be promoting any particular diet or weight loss program in this blog, however. These tips promote healthy eating which should be the ultimate goal for healthy retirement.

WRITTEN GOALS

I have found that in order to achieve any success in life, it is super important for me to write down my goals. There is something that happens in my mind that drives me to accomplish a goal that is in written form.

Have you had the same experience? It is a powerful tool that you can use to keep focused on the task at hand.

Writing down your goal to eat healthy will help to propel you to success.

EAT 3 MEALS PLUS 2 Healthy SNACKS DAILY

I have been asked by so many people over the years- how did you do it? One of my answers is- I never missed as meal!

I am religious in making sure that I eat every meal each and every day. No skipping a meal for me!! I love food, but I also know that if I am ravenously hungry, I will grab the wrong foods at the wrong time!

Fruits...

PLAN EACH MEAL BEFOREHAND

This has been a great help to me in ensuring that I have the right foods for each meal. It may sound tedious, however, if you love food as I do, it is not so bad. I enjoy thinking about food!

It is very important to consider upcoming changes to your normal schedule such as eating out, or attending a party, where you know the food will include some or all that are not on your plan.

If you are going to a restaurant, it is a good idea to review the menu before arriving.That will allow you the opportunity to decide which foods you will eat. If you wait until you are actually there, it becomes much harder to make the right choices.

I ask the waiter for the low calorie menu, or light choices as soon as possible. It helps me to not look at the regular menu with all of the high calorie foods that I prefer not to have.

Another tip that is helpful is to eat lower calories during the day of the special meal being planned.This will allow you to eat more calories at the actual meal. For example, if you have been invited out for dinner,eat a lower calorie breakfast, and lunch on that day.

MONITOR LIQUIDS

I have found that I need to actually count the number of glasses of liquid that I drink. My goal is to have 6 or 7- eight oz glasses daily. I generally have one or two glasses in the morning for breakfast, one at mid day, and two at lunch. At mid afternoon I drink one more, and another in the evening.

The experts say that if you do anything for 21 days it becomes a habit.Staying hydrated and being aware of your fluid intake is one of those healthy habits.

CHEW EACH BITE PURPOSEFULLY

My father never had a weight problem. It could have been because he chewed each mouthful about 40 times!

I am a little less disciplined where all that chewing is concerned, however, I do focus on each mouthful purposefully. When I fail to do this, I find that at the end of the meal I am not sure what I ate or how much I had!

Not a good thing.

SIT DOWN AT A TABLE

When I eat on the run, for example standing up, I find that I am not as satisfied as I am when I am seated. A few minutes after the meal I am asking myself what just happened? Did I really have something to eat or was it a my imagination!

Experts tell us that it takes about 20 minutes for the brain to register the feeling of satiety that we get from being satisfied enough to wait for the next snack or meal.

NO LATE SNACKS

We have all heard that it is a bad idea to eat late at night. I can attest to the fact that late night eating is not good for me.

I have found that it is best for me to eat no later that 7:00 PM. I try to follow this schedule unless there are extenuating circumstances, for example, arriving home late from a meeting.

Again, eating purposefully will alert you to remember what time of day it is, and that it is meal time. If you eat your meal late at night the process of digestion takes awhile to be completed.

If you are like me, you do like to lie down with a full stomach.That is a recipe for heartburn, or nightmares -you name it!

Some experts even say that if you eat late at night, you might gain weight instead of losing weight.

SPICE UP YOUR MEALS

To me there is nothing worse than eating a bland meal.If you are not in the habit of using spices, why not give it a try? I find that a few spices perk up any meal!

What is a meal without onions, garlic, basil, thyme, black pepper, paprika, curry- the list is endless.

However, I limit the amount of hot peppers in my meal. No scotch bonnet, or hot chili seasonings for me! If you like things hot, then enjoy!

I try to experiment with new spices, periodically. I think it adds variety to the eating experience.

NO FORBIDDEN FOODS IN THE HOME

Why make it harder for yourself? Forbidden items lurking in the refrigerator, or cupboards is a source of temptation that you or I do not need.

I find that I can stay on track easier if I do not see the cakes, pies, and cookies.I know that it is difficult if family members do not have these restrictions. One strategy is to keep the foods that are “legal” in the forefront, and hide the others in the rear of the cupboard or refrigerator.

NO SHOPPING WITH AN EMPTY STOMACH.

This is so true.I have proven it. If you shop when you are hungry you may find it more difficult to resist temptation!

I try to schedule my shopping trips right after I have had a meal. I can then focus on my list (another must), and bypass the items that tend to take me down the wrong path.

IF YOU MISS THE MARK, GET RIGHT BACK ON TRACK

So, we are not all perfect, and sometimes we miss the mark. It is pointless to beat yourself up for eating that piece of pie!

Instead, I have found that it is better to get right back on the plan. I review in my mind how I could have avoided the situation, and what would have been a better choice. For example, if went to a restaurant and had the Key Lime pie ( one of my favorites), I make a mental note to order fruit next time with the entree.

REWARD YOURSELF FOR ANY AND ALL ACCOMPLISHMENTS

You lost 1 pound this week.

That is a big accomplishment in my book! It is better than to gain a pound. You might be tempted to bemoan the seemingly small loss, but don’t. It calls for a celebration!

The question is – what will you choose as the reward? Instead of a cookie- what about a massage, or a pedicure – no calories!.

Healthy eating in retirement is a choice that we can make.It does take some planning, and lots of determination, however, it not impossible.

Granted- it is a daily process.However, using these strategies will make it more manageable, and ultimately more attainable.

I would like to hear your tips for healthy eating.Let me know what works, or does not work for you.

Hanna

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