My Fat Fit Free Journey To Health And Wealth

Getting into the Best Shape of your life After 50

Weight loss transformation doesn’t need to stop when we age. Aging doesn’t have to mean getting flabby and slow. On the contrary, it can be one of the most exciting times in our lives.

If you’re looking to lose weight, build muscle, or feel better about yourself, there are plenty of ways to do it, and I did just exactly that. I went from couch potato to runner, and here is my story on how I changed my life after 50.

Why did I start my Weight Loss Transformation journey?

This is my corner on the web, where I detail my journey of losing weight and starting an online business. I was at a point in my life where I was overweight (FAT), in pain, and depressed.

I was always out of breath and in some pain. My joints swell so severely on some days that I cannot walk up or down the stairs without significant effort.

When certain events happened, I turned my life around and started to get fit by following a simple diet plan. I then follow that by incorporating supplements and an easy workout plan. Following my diet plan, I lost 30 lbs.

Friends and family began noticing that I was becoming fit and losing weight. Since they wanted to know what I was doing to lose weight. I decided to start an online business dedicated to Health & Wellness and document it all online.

I could be better and made mistakes along my fitness goals, and writing my story will inspire you to do the same and get FIT. So you can follow along to get the motivation you need to start your journey to a better life.

What diet plan did I follow?

You can just read what I did to start my simple weight loss plan and build on the program until it becomes a habit. My story is not a quick fix or magic pill but a simple strategy you already know but have yet to follow. Good habits will ensure your lifestyle change is on the right track. To help guide you on Healthy Eating, I am linking the US Diet Guideline for you to review and listing below what basic weight loss principles I follow to keep the weight off.

Basic Principles of Weight Loss

If you want to lose weight permanently, it’s essential to understand how your body works. You don’t just burn calories; you use energy to maintain lean muscle mass, build bone density, repair tissue damage, regulate blood sugar levels and produce hormones. Unfortunately, your metabolism slows down as you age, making it harder to shed pounds.

The best way to lose weight is to eat fewer calories than you burn daily. This requires cutting out unhealthy foods and increasing the amount of exercise you perform. If you’re overweight, start by reducing portions, eating less frequently, and exercising regularly. Then, when you reach your goal weight, continue to keep up the effort.

Here are some tips to help you achieve your Weight Loss Transformation:

• Determination to lose weight
• Mindset change that you will eat healthier Foods (Using Psychedelics to Eat Healthier)
  • Drink plenty of water
  • Avoid sugary drinks like soda, juice, and processed foods (Ultra-processed foods linked to cancer)
  •  Eat smaller meals throughout the day
  • Choose whole grains over processed ones
• Weighing yourself regularly to ensure you are controlling your food intake or increasing your caloric burn rate
• Exercise at least 30 mins a day to burn calories. You can start by walking, dancing, running, whatever you can do but start moving.

Plan Ahead

• Plan when parties or family gatherings are coming up. You will need to understand that you may eat more, so eat less leading up to the event, and NOT OVEREAT
• Stress Eating is a real thing. I know I always do it when work, Life, or anything pops up that becomes stressful. Take time for yourself and meditate or talk to someone also losing weight for support.
• You will have days that you may not follow that strict plan. It’s ok, but get back on your diet program and start again. I promise it will get easier.
• Support for your lifestyle change is critical. Having a partner living in the same house will make it easier to lose weight. When I started, my whole family also decided to make the change.
• Use a Dietician to help guide you when starting a diet weight plan or when you feel you are no longer progressing. This has been proven to work according to several National Weight Control Registry studies National Weight Control Registry.

Are you ready to lose WEIGHT?

Work and dedication are essential to Long-term weight loss. You might be tempted to wait until you feel like it’s “the perfect moment,” but that could mean waiting forever. So instead, if you’re serious about losing weight, ask yourself some tough questions:

Are you committed to making permanent lifestyle changes?

Can you handle the pressure of being accountable to others?

Have you been able to stick to your plan?

If you answer yes to those questions, there are still steps you’ll need to take before you start shedding pounds. First, you must figure out what diet works best for you. This includes figuring out how much exercise you need to do. And finally, you’ll want to set up a system that helps you keep track of everything you eat and drink.

To help you choose, please take a look at the following post that details a plan you can follow to help in your weight loss transformation over 50 or any age.

• iFit Challenge: iFit Weight loss Italian style
  
• 30-Day Intermittent Fasting Challenge
  
• What is the best Weight Loss Diet Program?
  
• Low-Calorie Diet Plan – Lose Weight Fast Without Exercise
• How To Lose Weight With a Low Carb Diet
• How to Lose Weight with a Healthy Diet Plan

 Your environment also plays a role in your health.

According to the NIH National Institute of Health, your friends and family significantly influence weight gain. The research detail how your social ties contribute to your habits leading to obesity. 1 in 3 adults is deemed obese, which can put you in serious health problems, including type 2 diabetes and stroke.

Find Your Why to Start Your Weight Loss Transformation Over 50

If you’re looking to shed pounds, there are plenty of ways to do it, and no one else can make you do it. But you can’t just sit around for someone else to motivate you to change. You need to take charge of your life to achieve something worthwhile. And if you wait for others to push you into action, you’ll probably feel frustrated and disappointed. So why not start taking responsibility for your own life now?

 Here are some ideas to consider:

1. Write down everything you love about yourself.
2. Think about how much you enjoy eating healthy foods.
3. Create a vision board that motivates you to stick to your weight loss transformation
4. Keep a journal of your progress.
5. Set goals for yourself.
6. Get support from friends and family members. (It’s better with a buddy)

What motivates you on your weight loss transformation

The key to staying motivated on your Weight Loss Transformation is finding something that matters to ensure you can always rely on those things to keep you going. For example, if you love to travel, you could set aside a monthly budget to pay off your next trip. Or you’d like to learn how to play guitar, so you can spend more time practicing. Write down everything that motivates you. Then, when you feel tempted to eat junk food or skip workouts, look over your list and remind yourself of what’s essential to your well-being.

Every Weight Loss Transformation starts with a GOAL!

Setting realistic weight loss goals over 50 is crucial because it helps avoid disappointment. For example, you don’t want to go into a program thinking, “I’ll want to lose 10 pounds in one month!” This will likely lead to failure. Instead, think about how much you’d like to lose over the following months and work toward that amount. For example, say you’d want to lose 10 pounds in three months. Then, divide that number by 3 to determine how many pounds you’ll lose weekly.

You might start with something like, “I’d like to lose 7 pounds in the next four weeks.” Now you’ve got a specific goal that you can achieve. If you are successful, you’ll feel great; otherwise, you won’t beat yourself too severely.

Start moving and stay active.

If you want to shed pounds, you don’t necessarily need to hit the gym every day. Instead, research suggests that moderate physical activity is enough to keep you healthy and trim.

In one study published in Medicine & Science in Sports & Exercise, researchers found that overweight adults who exercised moderately lost about twice as much weight as those who did little or no exercise.

Another study published in the National Library of Medicine showed that even just 30 minutes of brisk walking each week helped obese women reduce their risk of diabetes.

The American College of Sports Medicine recommends per week of moderate aerobic activity like walking, jogging, swimming, bicycling, dancing, playing tennis, golfing, or gardening.

You can find out how many calories you burn during different workouts here.

Enjoy healthier foods

Eating healthy can sometimes mean cutting out favorite foods and making better choices about what you eat.

Here are some ways to ensure you get enough nutrients while enjoying the food you love.

1. Be mindful of portion size. If you’ve been following a diet plan, you know how many calories you should consume daily. However, you may need to realize how much you eat. Pay attention to serving sizes, and make sure to complete all of your portions.
2. Choose lean proteins and low-fat dairy products. These foods are high in protein and calcium, which helps keep bones strong. Lean meats like chicken breast and fish are usually good sources of both. Low-fat milk and yogurt are great options too.
3. Fill half your plate with veggies. Vegetables provide fiber, vitamins, and minerals that promote overall health. They’re also loaded with antioxidants that protect against disease. Mix half your plate with colorful produce, such as broccoli, peppers, tomatoes, spinach, and carrots.

Eat more beans!

1. Add beans to every meal. Beans are packed with iron, potassium, and magnesium, boosting energy levels and aiding digestion. They’re also rich in folate, which protects against heart disease. Add black beans, kidney beans, chickpeas, and lentils to soups, salads, sandwiches, and pasta dishes.
2. Swap white rice for brown. White rice is often stripped of most nutrients during processing, including vitamin B6 and manganese. Brown rice retains those nutrients because it hasn’t been processed. You’ll find plenty of recipes throughout this article that uses brown rice.
3. Go easy on sweets. When you cut down on sugar, you also reduce your calories. Sugar provides little nutritional value, but it does add sweetness to foods. So instead of reaching for cookies, cakes, and candy bars, opt for fruit, nuts, and seeds.

Stop the Stinking Thinking

The key to lasting success in weight loss transformation management is making sustainable lifestyle changes over the long term. Unfortunately, many people take several months or longer to improve their diet and several activities significantly. But research indicates that most people will regain lost weight within five years if they don’t maintain those changes.

To help prevent regaining weight, experts recommend adopting several strategies. First, understand why you gained weight in the first place. For example, if you overeat because you feel stressed or depressed, you might benefit from counseling or medication. Don’t ignore emotional issues; they can interfere with your ability to lose weight.

What sets you off to eat?

Second, consider what triggers your unhealthy behaviors. For example, do you stress eat when you reach for food quickly when you notice yourself feeling overly hungry on TV or reading magazines? Identifying your triggers can help you develop healthy habits.

Third, learn to recognize warning signs that could lead to a relapse. For example, do you reach for food quickly when you feel overly hungry? Do you find yourself craving sweets or salty snacks? Can you tell when you’ve overeaten?

Finally, take steps to avoid future setbacks. Keep track of your progress by keeping a journal or diary. Talk about your experiences with friends and family members. Consider joining a support group. And keep up with your doctor and therapist. They can provide guidance and encouragement.

What’s most important to any weight loss transformation is to start now.

Vito