ARE YOU TIRED OF RIDING THE FAD DIET ROLLERCOASTER, only to find yourself back where you started? You’re not alone.
As I get within a month of my bodybuilding physique competition (for folks over 60), I am thinking more about weight.
As I am in my cutting phase, I have to drop significant weight; I am going from 164 pounds to 143.
The journey to sustainable weight management can often feel like an elusive quest, with countless trends promising quick fixes but delivering short-lived results.
However, there’s a silver lining: lasting success is within reach and doesn’t require extreme measures or restrictive eating plans (like my current one).
Overview
As I get within a month of my bodybuilding physique competition (for folks over 60), I am thinking more about weight.
In this article, we’ll explore five proven strategies that transcend the fads, offering you a roadmap to sustainable weight management that aligns with your lifestyle and long-term health goals.
Say goodbye to the cycle of dieting and hello to a sustainable, balanced approach that empowers you to thrive.
1. Don’t Believe the Hype
With a nod to the music group Public Enemy, please don’t believe the hype regarding the diet of the moment.
Be a healthy skeptic; when someone pops up on Instagram or TikTok promoting a fad diet, look for the level of evidence.
“Don’t believe everything you read on the internet.”
Evidence-based medicine (EBM) centers on finding proof and using it to make clinical decisions.
2. Don’t Take a Narrow View
I can only achieve good weight management by focusing on multiple factors.
I can kill it in the gym, but if my diet is flawed, I put on pounds—and vice versa.
And taking a narrow view of a specific food type or supplement doesn’t cut it, either.
3. Sleep
Sleep is my favorite weight management tool.
The Weight Loss Technique Few Talk About
Aim for:
- Seven to nine hours of quality sleep each night.
- A consistent sleep schedule.
4. Move
I hesitate to use the word exercise; physical activity may be more appropriate.
Start with exercise snacks.
I choose stairs over elevators. If it is safe, I park further from the store.
And I use lunchtime to walk. A lot.
I aim to engage in at least 150 minutes of moderate-intensity physical activity and two weekly resistance training sessions.
This activity volume is in line with U.S. Centers for Disease Control recommendations. I also add in some balance work.
Small changes accumulate and help me maintain my weight.
5. See Your Primary Care Provider
I was not good at seeing a primary care provider regularly for years. I do now, and you should, too.
First, if you have a weight issue, you may have an underlying health issue. A poorly functioning thyroid gland is an example.
Second, if you are overweight, you have a higher risk of other health disorders, including pre-diabetes or diabetes.
My Final Thoughts
Except in the weeks leading up to my bodybuilding (more accurately put, physique) competition for those over 60, I am flexible in my food approach.
I want a healthy, long-lasting relationship with food that will spark joy while allowing me to maintain a healthy weight.
And I want my dark chocolate!
What say you?
One more thing
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