Having managed to stay reasonably in trim through to late middle age, I thought it was worth setting out the guidelines that I think have helped me stay that way.
1. Eat and Drink Whatever You Want.
I get to enjoy all the food and drink I like, but there are some that I try to keep to weekends and holidays. Regular episodes of rich plentiful food may serve to raise my cell metabolism, I can't be sure. It does help me stay motivated during the week and it makes it an ongoing lifestyle, rather than a short term fix that will go into reverse later.
I get to enjoy all the food and drink I like, but there are some that I try to keep to weekends and holidays. Regular episodes of rich plentiful food may serve to raise my cell metabolism, I can't be sure. It does help me stay motivated during the week and it makes it an ongoing lifestyle, rather than a short term fix that will go into reverse later.
2. Drink Water, Eat Vegetables.
During the week, as much as possible, but without being awkward or unsociable, I try to avoid beer, wine, spirits, lemonade, crisps, salted snacks, sweet biscuits, cakes, pastries, pies, burgers, pizzas and chips (fries). Like Daniel and his friends in exile in Babylon, I drink water and eat vegetables. Except that I also eat meat, fish, eggs, milk, cheese, yogurt, fruit, and drink tea coffee and fruit juice.
During the week, as much as possible, but without being awkward or unsociable, I try to avoid beer, wine, spirits, lemonade, crisps, salted snacks, sweet biscuits, cakes, pastries, pies, burgers, pizzas and chips (fries). Like Daniel and his friends in exile in Babylon, I drink water and eat vegetables. Except that I also eat meat, fish, eggs, milk, cheese, yogurt, fruit, and drink tea coffee and fruit juice.
3. Eat Small Portion Sizes.
It is good to educate your stomach to expect sensible sized portions. I came relatively late to this. I used to eat up what was on the table unless a meal sized portion could be stored in the fridge. Now even snack sized portions get put aside for later. If I stop eating when I feel 70% full, I am usually quite satisfied later. If I eat till I am stuffed I can feel over-faced later.
It is good to educate your stomach to expect sensible sized portions. I came relatively late to this. I used to eat up what was on the table unless a meal sized portion could be stored in the fridge. Now even snack sized portions get put aside for later. If I stop eating when I feel 70% full, I am usually quite satisfied later. If I eat till I am stuffed I can feel over-faced later.
4. Exercise Daily.
We are not talking hours of jogging to burn calories. I do go running, see the next paragraph. My (almost) daily routine is a short and sharp ten minutes before the morning shower, press ups and the like, without any weights or equipment. There are three aims; to raise the heartbeat (because fat and fit is better than skinny and unfit), to build strength (because muscles take more calories to maintain than fat), and stretches for posture (because carrying weight is less important than how well you carry it).
We are not talking hours of jogging to burn calories. I do go running, see the next paragraph. My (almost) daily routine is a short and sharp ten minutes before the morning shower, press ups and the like, without any weights or equipment. There are three aims; to raise the heartbeat (because fat and fit is better than skinny and unfit), to build strength (because muscles take more calories to maintain than fat), and stretches for posture (because carrying weight is less important than how well you carry it).
5. More Exercise.
I go hill walking, road cycling and dinghy sailing for fun. I run to stay healthy; rarely more than 5k, often but not always more frequently than once a week. It probably helps, but the main purpose is not to lose weight, for that I would run shorter and faster, more like interval training. Nor is the main aim to run fast, I am content to jog round at a comfortable pace, which does gradually get faster if I keep at it regularly enough.
I go hill walking, road cycling and dinghy sailing for fun. I run to stay healthy; rarely more than 5k, often but not always more frequently than once a week. It probably helps, but the main purpose is not to lose weight, for that I would run shorter and faster, more like interval training. Nor is the main aim to run fast, I am content to jog round at a comfortable pace, which does gradually get faster if I keep at it regularly enough.
6. Drink Water, Eat an Apple.
I am quite happy to eat a snack between meals. I try to avoid grazing. Sitting near an open packet of crisps is not a good idea. When I feel hungry I always drink a glass of water; to the extent I have mistaken thirst for hunger it is problem solved. An apple is a good stopgap between meals, even more so with raisins, though sometimes cheese suits better. The aim is to have a significant snack and then stop, rather than return 10 or 20 minutes later.
I am quite happy to eat a snack between meals. I try to avoid grazing. Sitting near an open packet of crisps is not a good idea. When I feel hungry I always drink a glass of water; to the extent I have mistaken thirst for hunger it is problem solved. An apple is a good stopgap between meals, even more so with raisins, though sometimes cheese suits better. The aim is to have a significant snack and then stop, rather than return 10 or 20 minutes later.
7. Weigh yourself Daily.
You need to take daily variations with a pinch of salt, and delay notching up a milestone until two or so readings have confirmed it, but I find weighing myself daily quite motivating. I step on the scales on the first visit to the bathroom in the morning. After that, I drink a 250ml glass of water and a mug of tea, so the measurement is already fiction before the day has properly begun.
You need to take daily variations with a pinch of salt, and delay notching up a milestone until two or so readings have confirmed it, but I find weighing myself daily quite motivating. I step on the scales on the first visit to the bathroom in the morning. After that, I drink a 250ml glass of water and a mug of tea, so the measurement is already fiction before the day has properly begun.
8. Master the Art of Chocolate.
It is very easy to wolf down a whole bar of chocolate, but not that helpful. To enjoy chocolate more often it helps to eat just one or two lumps, probably buying a more expensive brand. Similar considerations may apply to an extent, for beer, cheese and bread.
It is very easy to wolf down a whole bar of chocolate, but not that helpful. To enjoy chocolate more often it helps to eat just one or two lumps, probably buying a more expensive brand. Similar considerations may apply to an extent, for beer, cheese and bread.
9. Enjoy Christmas Pudding & Mince Pies.
Long before Christmas, cheesecake and yogurt give way to treacle tart and rice pudding, and quite right too. A little extra insulation against the winter cold is no bad thing.
Long before Christmas, cheesecake and yogurt give way to treacle tart and rice pudding, and quite right too. A little extra insulation against the winter cold is no bad thing.
10. A Last Word.
About this dieting. Buy trousers with a wide waste, in case it does not work. Wear a belt, in case it does.
About this dieting. Buy trousers with a wide waste, in case it does not work. Wear a belt, in case it does.
