As I dropped 18 kg after 50 years, and what to do if you also want to lose weight

Spring blogger Steve (Steve Spring) shared motivating story about how he decided to lose weight and was able to do it. Perhaps it will inspire you to get up off the couch and finally do them. Layfhaker publishes a translation of his advice.

Two years ago, I became ill after returning from a trip to South America and was hospitalized. Although my illness soon took place, I was told quite frightening things. It turned out, I had extra 18 kilograms of weight, the percentage of fat in my body was 32%, cholesterol increased to 203 mg / dL glucose and 109 mg / dl. We had to do something about it, otherwise I would have did not last long.

I did not know where to start. For many years I did not think about nutrition and sports. Put itself into shape after 50 is not so easy. With age, the more difficult to lose weight and build muscle. But over the past two years, I was able to improve their health. I lost 18 kilos, brought the body fat percentage to 20%, reduced the level of cholesterol and blood sugar. Here are three methods that have been proven to have the most useful. I hope they help you too.

1. Try different diet for one month, and select the appropriate

I tried many diets. I began with Whole30 power system. It completely eliminates the use of sugar, dairy products and cereals. And this is exactly what I like, so it was hard. And a lot of time was spent on cooking. But this month I dropped 5.5 kilograms.

Then I tried interval of fasting. It was not as difficult as I thought. In this approach, you can have any food, but only at certain times. I was most convenient to lunch at 11:00 and dinner at 19:00. It turned out 8 hours with food, and 16 hours fasting. Although allowed to eat whatever you want, I tried to eat healthy food, and only occasionally allowed himself a pizza or burgers.

I also experimented with ketogenic diet. It was easy to stick to, because it allows the fat tasty food. It is well suited for weight loss, but in the long run from her more harm than good.

In the end I came to the conclusion that the strict diet and the rules do not work.

They speed up the weight loss, but do not guarantee the long-term outcome. If you want to be healthy for a long time, you need to eat healthy food.

Now I'm just trying to eat a balanced way. The lower the semis, more fish, lean meat, whole grains and olive oil. And more drink about three liters of water a day.

Try different diets in action. Stick each for a month and draw conclusions. But if you feel in the beginning, that the diet does not work, or hurts you, go to the next. As a result, you will find a meal plan that is suitable for you.

2. Come 10,000 steps per day

To lose weight, you need to move. Optionally recorded on a marathon or to exhaustion to do in the gym. Just add life more physical activity.

I decided to start with a walk - 10 000 steps per day. According to studiesHow many steps / day are enough? Preliminary pedometer indices for public health.It helps to reduce blood pressure, stabilize blood glucose levels and improves mood. I did not stop until the phone shows that I walked 10,000 steps. At first it was hard. Sometimes we had to go out when I want to relax or be with family. But I forced myself, and did not miss a day.

You do not go exactly 10,000 steps, move more important than ever before.

FROM walking easier to start, because it does not require a tremendous effort. And in bad weather, you can go to the nearest supermarket and walk there. Or practice on a treadmill.

3. Make a simple 30 minute workout

If you just sit on a diet, lose not only fat but also muscle mass. To avoid this, you need to engage in strength training. This may be training at home with their own weight, exercises with a barbell in the gym or CrossFit.

If you have been involved in anything so do not select any of the species. The main thing to start without delay.

For many years I was not in the gym, and had to start with something simple. In this case it is very useful to work with a trainer. He will not get hurt if you are too zealous will take up the matter. Develop a simple exercise plan. So you'll know exactly what to do, and do not miss classes. Gradually complicate their workouts.

If you have enough self-discipline to do without a coach, practice at home. In many network video and tips drawing up training. The main thing is to engage in at least 30 minutes.

conclusions

I'm not a doctor, not a coach and nutritionist. I do not know in what condition your body right now. But I know that a healthy diet and movement are useful to all. More go and find suitable for yourself workout system. Do not leave it for later. To live longer, start taking care of your health today.