So....on to plan D: Plan A was 1,500 calories and walking 3 times a week. Plan B was 1,200 calories and walking 3 times a week. Plan C was 1,200 calories and walking 5 miles a day 5 days a week. Here's the new complex plan for women over 50!!! Yikes!
Plan D:
1. 1,200 calories of thoughtful eating. Concentrate on eating a lot of vegetables, high-fiber fruit, dairy and whole-grains. In moderation, eat lean meat like chicken, fish and pork. Eat small amounts of "good" fats. Never eat processed food!!! Eating six times a day will remind my body to keep working - keeping the metabolism up! Evidently, Vitamin D, Calcium, Iron and Magnesium are important to me now! This diet should also regulate my insulin hormone.
2. Get 10,000 steps a day avoiding lengthy spells of sitting. Move, move, move. If I don't get 10,000 steps, a leisurely walk in the evening will get me there. The movement will also help the metabolism stay up!
3. Focused exercise! To avoid Sarcopenia, age-related muscle loss, I need weight training at least twice a week. So, using the HIIT method, High Intensity Interval Training, I can give those muscles a good workout. My workouts need to be about 45 to one hour long at a designated time of the day. I can rotate upper body, lower body, cardio and add stretching. Good muscles will support my old bones and lengthen my life!
4. Avoid stress to reduce the Cortisol hormone! A big part of my life has been stressful! Until recently, I was waking up several times in the middle of night as I watched over my Mother, but now I can take measures to get a good rest and a good night's sleep. I can add meditation, yoga and relaxation exercises to enhance this.
5. Drink plenty of water! Not water in coffee, tea or juice. Real water! haha At this age, I need to avoid getting dehydrated!
I feel like I'm missing something because this is much more complex than just creating a calorie deficit!
When I get down to my goal weight for my weight loss challenge on Healthywage.com, I'll continue with a new 30 lb. goal to get to a normal weight for my age. Hopefully, I'll make great habits and the lifestyle will be my new normal!
Motivation can always be found on the Peptalkapp.com, so that will always be in my ear!
If I don't get to my immediate goal weight in time, there's a little safety net that will allow me an extra six months to finish up. I do not want to use the extra time! So....let's do this!
Who knew weight loss would be this hard at this age! Over 50.....Uhhhhhggggg!
