Maintaining Your Weight
Maintenance of my weight has been an issue my entire life. Today, at 59, I have finally found my personal ticket to staying thin and healthy.
1. I always watch my portions. This is ongoing. I never give up on measuring such things as grains.
Whether it is rice, quinoa, or millet, it gets measured, and it is never more than a half a cup. The same for pasta. Therefore, when you eat things like grains and pasta, make sure you put a lot of veggies with them so that you feel like you ate a great portion! Other things need to be measured by weight- such as meats, tofu. You need not eat more than 4 oz of these.
2. Another rule if you are trying to lose and maintain weight. Shut down the kitchen after 7 pm. Eating at night can sabotage all your good efforts throughout the day. If it is necessary to have a snack at night- make it air popped corn or an apple. ( apples are low sugar fruits)
3. Yes, you do have to exercise. Not as much as some people think. I believe that doing something moderate every day may be enough. I enjoy a good fast walk. Do not over-do the exercise routines that you do develop because too much exercise can make you very hungry and you will probably eat a lot more than you burned off. Another sabotage. And there is evidence that is it not so much about the exercise- it is about what you eat. Some researchers believe that it is 80% what you eat, and only 20% exercise. So plan to exercise- it is good for your heart, and you may live longer if you do! But do not over-do. Moderation is always the key.
4. Planning daily meals. Make most of your meals filled with grains and lots of green leafy vegetables. Stay away from high fat foods such as cheese and deep fried foods. Dairy is good for you – but again it is about moderation. Try to eliminate as much sugar from your diet as you possibly can. It not only puts on the pounds, it is addictive, and you crave it — the more sugar you eat, the more you want. Here are some more pictures of me when I had a weight problem.