Congratulations to all striving for a healthy lifestyle.
I’m a senior, seventy-years-old, and needing to lose weight.
You can gain weight eating healthy food. I'm proof of that. That's why I'm looking for support and guidance to improve my eating habits.
I have not purchased any weight loss program. All the information you need to know about portion control and healthy eating is free online. Just be educated in where you get your advice. Weight release information is a minefield of quackery, fads and confidence tricksters. I prefer a permanent, sustainable, healthy eating and portion control than dieting.
Deprivation diets that aren't suited to permanent eating plans don't work. That's not just my opinion. Research studies prove that 98% of people who lose weight on a crash diet will weigh more two years after they end the diet due to the overeating reaction to the oppression of dieting. We are humans with feelings, not machines. Former dieters can have a metabolism set so low that they need to stay on a deprivation diet just to maintain their weight. Not a good outcome.
"You don't fail on a diet, diets fail you!"
I have lost 3 kilos this week. Don't get excited. I lose, and gain five kilos at the drop of an eyelid. I could carry ten kilos of excess fluid in my oedematous lower legs cased by a medical condition. That's just a liquid fluctuation.
The good work's been done in fine tuning my eating plan. I've been eating LESS than is allowed on the CSIRO Total Wellbeing Diet, especially less of the more costly food, the protein content.
If I've been hungry, I've eaten more carbohydrates. Bread, rice or potatoes is cheaper than having another serve of meat, fish or poultry. Today, I plan to create pre-cooked lunches and freeze them ready for microwaved easy meals. I'll use 125 gram (raw weight) servings of fish or poultry, or 100 gram (raw weight) servings of beef, lamb or veal, for each of these lunches. When I pack dinners, I'll double those quantities.
I'm about to head to the vegetable garden to harvest what vegetables and herbs I can in the middle of winter, and return for a cook up. I'll include at least five vegetables into such a pre-prepared meal.
I do my vegetable growing sitting down, as I grow the plants in raised beds. I also prepare meals seated, due to disabilities. My home help comes tomorrow and helps to clean, so today is a good day to cook. I'll try not to make a mess for someone else to have the clean.
For my motivation, I put the CSIRO Total Wellbeing food portion sizes, visual guide, on my computer screen.
Today wasn't all about healthy eating. I went into the garden for painting inspiration and discovered again, that even in mid winter, nature is beautiful. I'll paint these flowers during the coming week.
To see my current flower paintings, and the museum quality prints, giftware and apparel featuring them, check out my Online Art Gallery.
My ideas for additional motivation to portion control
I'm asking for funding, from my aged care level 2 disability package for the assisted CSIRO 12 weeks with access to a dietitian consultant, on the basis that my lung specialist ordered me to lose a lot of weight. I'd told him that I've been eating 1200 calories a day and I my weight wasn't budging, and what did he suggest? His reply was, "He didn't know." As I have a specialist instructing me to lose my excess weight, but offering me no improvement on what I already do, they may fund an expert to guide me.
They may also knock that request back.
Level 2 care package would not pay for hydrotherapy pool sessions to recover following surgery last December. They did pay for a physiotherapist to give me hydro therapy pool guidance. They would pay for nurse visits, but I don't know if they will pay for online and telephone dietician consultations. Worth asking though.
Right now, at the end of week one of following the CSIRO 12 week Total Wellbeing Diet, I don't feel I need this anyhow. It might be further down the track that I'd want it.
Watch what you drink
No, I'm not taking about not drinking your calories. The usual 'diet talk' is about not drinking calorie rich liquid. It might the calorie FREE drink that does the most harm.
Check out how aerated cola drinks can deplete your calcium stores. I know that none wants an over regulated society, but fizzy cola drinks do need an "osteoporosis in a bottle" label on them, in much the same way that the tobacco industry carries health warnings. One aerated cola drink a day, especially in combination with weight loss, will have you losing bone density too fast.
Stress eating is not failure. It isn't about having no willpower. Check out this post:
If you experience a lot of stress I'd suggest researching and talking to an expert about getting more Vitamin Bs into your food choices.
The low-carbs or any refined carb diets aren't going to supply a lot of the good for the nervous system vitamin Bs. Wholegrain food is a vitamin B rich.
Supplements are a poor replacement for natural nutrition.
I hold a health science degree, which includes nutrition, plus anatomy and physiology training. However, I'm not seeking to give diet advice to others. This blog is about what I am doing for me, and if that encourages you to care for your self too, rather than attempt to copy my actions, I'll be happy. I do recommend healthy, portion controlled eating in general, but I cannot say what your needs might be.
In Australia, Certified Practicing Dieticians are the experts I recommend. The CSIRO is a scientific organisation who have achieved success in trials of healthy eating plans which are available as books and online programs. I do not recommend their ebooks, as they are poorly formatted, although the book's contents are good. Get the paperback copy if you need recipes to follow a healthy eating plan. Personally at seventy, I know how to cook healthy or I wouldn't still be here writing, painting and gardening—albeit, sitting down much of the time, and in need of shedding a fair bit of excess baggage in as healthy a way as I can. And don't be fooled by the diet industry that we should all be slim. If you love to research, check out the obesity paradox theory. You can be fat and fit.
The obesity paradox
This is a medical hypothesis which holds that obesity may, counterintuitively, be protective and associated with greater survival if you have one of many serious health issues, such as suffering a stroke or a heart attack, or having to battle cancer by going through long sessions of chemotherapy. Slim people may have a lower survival rate. Older, overweight people might actually live longer than their slim neighbour due to the protective factor of carrying additional weight.
Also, one of the best pieces of advice or those with osteoporosis is to do weight bearing exercise. Carrying x amount of excess kilos is bone density protecting, weight bearing exercise.
Your weight is your choice, and not a figure on a scale, or a dress size that you must achieve to receive approval from others. You aren't bad, nor good, because of your size.
"There is a misdirected obsession with weights and weight loss, the focus is all wrong.
Back from the garden
I got some garden exercise and harvested a colander full of vegetables. Took my jumper off to get the winter sun's Vitamin D gift.
Photo play while I get my second wind ready to create dinner—chicken breasts and home grown vegetables. A good day!
These jonquils are too pretty not to share. You are welcome to download that image.
The harvest from my garden today is cress, parsley, kale, carrots, leak, onions and some rhubarb.
I planted more lettuce today. I carry this light weight plastic chair around with me and sit to do the chores. I've seven, two-meter long x one-meter wide, raised to work seated, garden beds.
Time to cook those chicken breasts and homegrown vegetables, then divide into meal size portions of tonight's dinner and lunch serves to be frozen for when I need a quick lunch—delicious, nutritious, economical and fast food. Yum!