So, I am wrong side of 50 and hit 191 12/2017. I didn't feel heavy or look heavy, but I was. Spoke with wife and decided to make some changes to diet and lifestyle, basically, eating changes. Yesterday, I weighed in at 161.9 lbs. What I did is not crazy, but it takes willpower and desire;
-Breakfast is a small fruit, think banana. Coffee is fine.
-Skip lunch, I can do it. If not, fruit again. Small salad, limit dressing and add ins.
-Dinner is about portion control and time of meal. I eat no later than 6.30p and nothing after 8p. Maybe a small chicken breast, baked, use a hot sauce if needed like Frank's. Side can be a dry baked potato, maybe butternut squash. Even a small side salad and no side dish. Its about desire.
-Get out and walk. Start with 1/2 mile. Build up to 1 mile. If you feel up to it, get to 2 miles.
-Yoga, especially hot yoga, is a great add on.
-No added white sugar!!!! Are you a snacker? Eat a fruit. Grab a pretzel. Avoid those little apple bites and cookies and cakes.
-Avoid alcohol. At least for first 2 months.
In 2 months, I took off about 20 pounds. I cheat every so often, will grab a Saturday burger now and again, even fries. But you have your foundation to go back to. At first, cheating should be infrequent to nil. After you get the weight off, you can have a glass of wine, something dirty. But, if you cheat, be especially good the next few days to make sure the loss sticks. Stay active. Walk the dog more. Eliminate soda. Drink iced tea. Drink water. I find now my ability to overeat is gone, due to portion control and meal size. I'd rather a smaller meal, so I can eat a fruit or 2 and larger salad.
