Weight = 177.6 lbs, slight step backward
Coinage = $.59, regression effect with yesterday’s $3.92.
Best Find = a curb quarter, quarters are hard to find on the
street.
Topic: Five tips for keeping weight off, especially if you
are 50 or older
You’ve lost weight, now how do you keep it off? Borrowing from the National Weight Control
Registry, people once diagnosed as seriously overweight or morbidly overweight,
but who have lost 69 lbs or more and kept their weight off for ten years have
all followed a similar four-point path to avoid the yo-yo factor (losing weight
then putting it back on.)
One: Eat breakfast
every day. (For forty-five years and older folks, a high protein breakfast is
important for metabolism.)
Two: Weigh on a
reliable consistent scale at least once a week. (I recommend ever day weighing
for higher accountability.
Three: Exercise by
walking or similar aerobic program one hour each day. (At about age 55, the walking program should
be at least four times weekly and a resistive exercise program three times
weekly)
Four: Follow a low calorie/low
fat diet. (Track your food intake with a
journal and count calories. Limit eating
out and when you do share portions and bring food home.)
If you want to lose weight, follow the same plan. If you are 45 or older, add a fifth
component, follow a three-time weekly resistive exercise and stretching program. After 45 years, muscle metabolism slows dramatically
and continues over the balance of your life.
Muscles turn to fat and worse, the calories formally burned by a healthy
metabolism are left to accumulate as general fat, often belly fat. However, a resistive exercise program can
dramatically facilitate a healthy metabolism rate.
Keeping muscles strong requires systematic protein consumption. As for protein, 45 and older need 46 grams
(women) and 56 (men) grams respectively each day. For example, good sources for a man include
1) glass of milk, 8 grams; 2) 3 oz of meat, 21 grams; 3) cup of dry beans, 16
grams; and 4) 8 oz of yogurt, 11 grams.
Review the MoneyWalker’s recent blog about how to start and
maintain a resistive exercise program.
MoneyWalker
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