As we get older, it gets much harder to keep fit and stop the creeping weight gain…
but here’s a great place to start the fightback!
(And take advantage of some great post lock-down deals…)
Once you hit the big 50, there’s a multitude of reasons why it’s difficult to stay fit and not put on weight.
Putting aside all the obvious external influences, it’s just impossible to exercise like a younger person and the extra weight just seems to creep on.
But if the last few months tells us anything, staying as fit and healthy as possible is really, really important.
Most of us probably know this so why don’t we do something about it?
Because it’s hard!
And even harder for us ‘older’ people as our metabolism slows and our daily routines become more and more entrenched.
But here’s the good news!
Whatever your age, it’s never too late to start and whatever you do – even if it’s only a small amount – will be beneficial.
So follow these 6 simple rules for starters. They will get you on the right road to permanent weight control and healthy fitness.
1 Get yourself in the right mind set.
This may seem so obvious but, even with the backdrop of COVID-19, so many people start the weight loss and fitness journey just because they think they should – as opposed to REALLY wanting to. That’s a crucial difference and the answer will mean the difference between long term success or failure.
So, do you really want to lose weight and get fit? If you do then is there anything stopping you – either at this moment or in the past? Remember, if you don’t really, really want to achieve your goals this time round, you probably won’t – and you need to identify the barriers that may be standing in your way.
New In 90’s new Stepping Stone Program will show you how to identify and overcome any barriers stopping you achieve your objectives.
If you find this Guide useful and want to know more about getting permanent control of your eating and fitness habits, then one of the New In 90 Programs will show you exactly what you need to do (and why).
They’ve been specially designed for people who feel they should lose some weight and exercise more to get in better shape (both physically AND mentally) for the LONG TERM. The Programs don’t promise instant results but they will definitely get you to where YOU want to be.
No diets, no gyms, no monthly subs – just long term results.
2 It’s probably best to forget quick fix diets and fad exercise regimes.
Sure they may work for some, but don’t be seduced by extravagant claims and promises. If something sounds too good to be true, it most likely is! Obsessive calorie counting and all-consuming exercise classes are not really suited for long term use. (See Why calorie counting is the WORST way to try and lose weight)
Instead, understand that losing weight and getting fit for the long term is all about changing your habits, routines and the way you think about food and activity. Once you realise this – you’ll be well on your way.
3 Take it a day at a time.
It’s good to set long term objectives but don’t lay down totally unrealistic rules like “I’m going to give up all treats for 3 months” or “I’m going to the gym every morning from now on”. Instead, set really simple, achievable (never set yourself up for failure) objectives for the day (anyone can do anything for a day) and feel good about achieving them when you do. This not only gets the ball rolling, but also proves to yourself that it’s possible to change habits and cope with any cravings.
For instance, pick one day where you maybe don’t have that muffin with your coffee and at the end of the day, look back and reflect how easy it actually was! Next time it won’t be so difficult.
4 Never just sit around.
Although losing weight through activity alone is impossible for most people (we all know you have to run very long distances just to work off a bit of fat), that’s no reason to be inactive! And the good news is that it only takes a bit of regular movement to up your body’s metabolism and increase its energy requirement.
If you sit at a desk all day (either at home or back in the office), make sure you sit up straight with your shoulders back (great for posture and core strength). Get up every hour and walk around (or do some gentle exercises or stretches), go for a brisk walk, always climb stairs (never take a lift) and always use your down time to move around (waiting for your child to come out of school, waiting for the train, watching TV etc). Remember, standing up uses more calories than sitting down. Be active all the time!
5 Always stop eating when you feel full!
Part of the new you will be knowing how much food your body actually needs. This will take some time, but part of the process is to stop eating when you feel just a little bit full…and don’t worry about leaving food on your plate – even if you are eating out! It will really help if you eat off a smaller plate to start with. (See The Portion Control Diet for more information).
Many people find doing this very hard because we’ve all been conditioned to eat large portions off huge plates. Your body doesn’t need nearly as much food as you think and will survive quite happily on much less.
6 Get the support of those around you.
Whether it be loved ones or just close friends, this is crucial because they are going to be affected by a new you and the new routines you are putting in place. Children and partners will also have to get used to eating different foods and maybe going without their favourite fizzy drinks or snacks. But don’t worry, this new regime will benefit them as well!