Dear Doc,
I am a woman in my late 60s and I want to start losing weight. I am in general good health and don’t need to go to the doctor often, and I started walking with a group of retirees recently. I know that walking is not enough. What do you recommend?-
Monica Dear Monica,
You are off to an excellent start. First you made the decision to change and second you started. I therefore want to first congratulate you on that.
Now, to address your question, yes you are right, you cannot outwork your diet by exercising. Exercise helps greatly with overall health especially with heart health and numerous other things. However, to lose weight you must change your diet in addition to exercise. There are many things I can tell you to do; however, I have learnt too much information can be overwhelming. So, start with one thing at a time. Do not check the scale daily. You can check monthly if you so desire or at your annual physical, but how your clothes fit is a great indicator to changes in your weight.
My first recommendation is to eat less. If it is easier for you start with only drinking water. Some people dislike water, but sodas are drinks that you must stop consuming.
My second recommendation in helping you to eat less is to decrease your carbohydrates and increase your vegetables.
Therefore, fill half your plate vegetables and a quarter carbohydrates.
My third recommendation is to change the type of carbohydrates you eat. Try to eat carbohydrates that come from the earth, such as ground provisions. If this is not possible, then replace flour products with rice.
My fourth recommendation would be to allow yourself a treat day once a week to whatever you wish. This is not for the entire day but one meal for that day you can eat what you wish.
Feel free to implement all or one step at a time. I highly recommend one step at a time and slowly add on.“The race is not for the swift but the steadfast.” You want to be able to continue with this new way of eating for your life.
