Difficult Diets at 40+
Diets. Do you ever try diets, looking for something ideal and then end up baulking at the sheer complexity of calculations put before you? Does simple become hard work when it comes to cutting calories and dropping pounds?
There is a simple solution.
The formula is X goes in, Y is what you burn off, Z is what is left behind.
So, in short, if you eat 2,500 kcalories in a day (X), and burn that same 2,500 kcal to maintain your daily existence (Y), then whats left behind is nothing (Z). No weight gain, no weight loss.
If you sleep all day, and only burn 2,000 kcal, breathing, heart pumping etc., then you have a 500 kcal surplus which will eventually make it’s way to your midsection, or somewhere, and sit there waiting for a famine to occur.
Take that up a notch and add a rich meal to the mix, let’s say 1,000 kcal (3,500 kcal total), but you also went to the gym that day and burned 500 kcal. The gym would have felt good, but you are still carrying a surplus over.
NOTE: to lose 1lb in weight, you have to burn approximately 3,500 kcal, so 500 kcal per day over the “necessary for survival” 2,500 kcal for men, or 2,000 kcal for women. That’s the hard bit over.
The best diets will never be a short-term fix. It needs to be a lifestyle change.
If you have either maintained your weight over the years, and are just not happy with it, then weight loss should be relatively simple. Do a little more, eat a little less.
If you have put on weight gradually over the years, then do a lot more and eat a little less.
If you feel that you need to lose a lot more in a shorter period, do a lot more and eat a lot less.
Only you know what your usual meals and snacks are, so I’m not going to preach a list special foods and amounts and timings etc., just alter it slightly.
Only you know how active you are on a daily basis, so I’m not going to set you out a regime that you won’t maintain, just be a little more active than you were yesterday or last week etc.
Making a drastic change that requires effort, will often breed resentment, which in turn, not only cancels out your original plan but leads to “comforting” behaviour, usually in the form of sugary treats. Trust me, I know.
Making small changes that are easier to live with is always the better plan. Make notes. Keep a diary.
Try not to complicate things.
Park a little further from the supermarket doors.
Walk a little faster up the stairs.
Take the stairs occasionally, instead of the lift.
Walk around the block every so often.
Be aware of the little things that make your heart work a little harder.
Get a fitness tracker and set yourself weekly or monthly targets.
There is no better competition than bettering the person you were yesterday.
Eat well, Play well, Stay well.
How many diets have you tried and failed?
What worked for you in the end?
What advice can you give or those who are struggling to find the perfect plan?
Have your say.