This is the heart of the matter. Maintaining the intention ( to lose weight) is all about staying motivated and BEING PATIENT. The wins are little victories when you get on the, whichwhich is your ultimate scoreboard. The fear of a physical catastrophe in the form of cardiac stress can be the motivator. The decade of your 50s is also known as the “widow maker” years; the statistics bear this out. “The average amount of calories you consume daily over time must be less than the average that you burn or expend.
Being more than 15% overweight, as measured by height and body mass, is unhealthy. If you have the “Intention” to reduce your weight, this is the simple and honest truth.
If you think only about what you are eating and modify it, that is not getting at the root cause of weight gain. A better way to approach it is to count your calories and keep your diet healthy and simple. An egg is 60 calories. A piece of bread is 80 to 120 calories. Clean protein (both animal and vegetable) can provide 200-300 calories at meals. Of course, limiting the starches and sugars really help you achieve a moderate average caloric deficit .
Portion control and just as important is being in a community of others who share your intention (weight loss). This is why “Weight-Watchers” is so successful. It is about maintaining the intention and understanding that an average daily caloric deficit of 500 calories over 30 days (1 month) will result in a 4lb weight loss.
In my “Fit For Life” classes at the Clearwater YMCA, my members average 5,000 steps through endurance strength-training and aerobic stepping to music. An average of 400 calories can be burned in the 50-minute class. It is held 3 times per week.
Increasing your aerobic capacity (walking, dancing, and cycling) and, at the same time, improving your mood and clarity of thought is a part of winning at your intention and staying motivated.
