68 and never worried about my weight before.

Admit to indulging with beer and chips.
Quickest way to lose 20 pounds? Try and go to gym 2-3 times a week. Mostly lifting. Figure I have to jump start my cardio.

Quit all alcohol is a good start.

Sit down with a registered dietician . Medicare will pay for the visit . My wife and I did and it helped a lot .

Quit eating at restaurants and quit any food you don't make from scratch.

quote:

Quit all alcohol is a good start

Was afraid of that.

quote:

Originally posted by mike56:

Try and go to gym 2-3 times a week. Mostly lifting. Figure I have to jump start my cardio.

There is an old saying, "You cannot out exercise a bad diet."

Read the book The Obesity Code by Jason Fung. In short, get off sugars and carbs, eat more fruits, vegetables, proteins and fats.

Shop around the grocery store, avoid as much as possible the processed food aisles. Weight loss is fantastic but pales in comparison to the effects on brain and gut health.

Control your carbs.
Keto or carnivore.

quote:

Originally posted by holdem:

quote:

Originally posted by mike56:

Try and go to gym 2-3 times a week. Mostly lifting. Figure I have to jump start my cardio.

There is an old saying, "You cannot out exercise a bad diet."

This.

The formula for weight loss is simply calories in < calories out. Eat less than you burn each day. For the average person, that's 1800-2000 calories.

Working out can increase the amount of daily calories you burn a little, but it's very easy to still outeat the handful of extra calories you'd be burning at the gym.


Instead, try intermittent fasting. Eat normally for 8 hours in a day. Don't eat at all for 16 hours.

In effect, you're skipping breakfast or dinner, and only eating 2 meals per day. For example, I eat from 11 to 7 each day, basically lunch and dinner. No food outside that window, so that means no breakfast as well as no evening snacks either.

It's a relatively simple way to cut out roughly 1/3 of the normal calories you're ingesting in a day, without having to make drastic changes to the type of things you eat by overly restricting what you're allowed to eat.


Cutting out sources of large amounts of liquid calories is another simple approach. Alcohol is calorie dense. As are sodas and other things with lots of sugar like sweet tea and juice. Cut down on those, or cut them out completely.

My wife is pretty good on not buying/cooking with a lot of junk. Not really a soda guy. Drink alot of water because of kidney stones in the past. We usually have a large meal around lunch and light at dinner. So snacks are a killer for me. Can do without the watered down light beers, but an awful lot of good micro breweries here. High in calories. Seems like I'm hungriest after heavy gym days.
Just kinda snuck up on me I guess.

Count calories,
Make it a priority.
Weigh your food .
Log all your calorie intake in a note book.

If you don't know how many calories you are going to eat ,
Don't eat it.

My limit was 1800 calories per day.

I lost 100 lbs. In a year.

Change your eating life.

It's just that simple.

Give your shit food away or throw it out, I gave away $100.00.00 worth

quote:

Originally posted by smschulz:
Control your carbs.
Keto or carnivore.

Don’t count calories.

Go Carnivore or, if you want/must, Ketovore.

I’ve lost 25 since Valentine’s Day and have had a blast while enjoying every meal and eating as much as I feel like eating.

My blood work has improved too.

Dr. Ken Berry is one of many resources.

It's simple, but hart to do. Burn more through exercise than you ingest.

Write down everything you eat or drink throughout the day. Do it for a week. You'll realize you eat too much and most of it is junk.

Then map out what you should eat and stick to it.

It usually takes about a month before you start seeing weight come off.

Four 500 calorie meals or five 400 calorie meals a day. Realistically, if you did that consistently for 4-5 months, you should lose 20lbs of body fat.

Beer is liquid bread
There, I said it

Food controls your weight. Working out controls your strength and looks. So diet is 80% of the equation. Smaller portions, natural food (fruit, veggies, meat, rice, etc). It’s pretty simple. We were all taught what to eat in elementary.

I lost 35 pounds in 4 months by giving up beer, cutting back a little at meals and walking 5 miles a day.
And I didn't find it difficult. I've only gained back about 5 pounds in the last 12 years and I have a beer with dinner.

It really comes down to 'move more, eat less'.
I'm 69 now.

After age 50, exercise has very little to do with weight loss. It is all about diet. There are many ways to skin the cat in that regard. The gold standard if you will is a calorie deficit, simply taking in less calories than energy requirements

With any diet ( there are tons of advocates out there for me to, carnivore, vegan, plant based or whatever flavor of the week you want.
Problem with various “fad” diets is that either the individual response is highly variable ( meaning simply what works for one person fairly easily and efficiently doesn’t help the next person at all) and in many cases are not sustainable.
Many people mistakenly think if I do extra exercise I can get away with this food or an extra serving of something. That may have worked when you were 20 and maybe even 30, but is definitely not going to work past 50

quote:

Originally posted by x0225095:

quote:

Originally posted by smschulz:
Control your carbs.
Keto or carnivore.

Don’t count calories.

Go Carnivore or, if you want/must, Ketovore.

I’ve lost 25 since Valentine’s Day and have had a blast while enjoying every meal and eating as much as I feel like eating.

My blood work has improved too.

Dr. Ken Berry is one of many resources.

This works. Sugar is the enemy - give it up and the weight fall off, with or without exercise, but be aware there is added sugar in most everything in the grocery store. YouTube Dr. Ken Berry is great.