Planning to Live in Retirement Edition 11: Health/ Weight
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I've lost some weight in the last two years. Part was just no interest in food while trying to just get through the early days. Then, living alone, meals were very simple and just enough to feel satisfied, often just eating a piece of fruit and vegetables with something like an egg and toast. When the knee surgeon requested that I lose another five between the scheduled and actual surgery day, I took it to task and lost 10. Despite limited exercise outside of the PT exercises, I kept it off during my recuperating, probably because I didn't have a good appetite with the serious meds to manage pain and swelling. The time from Thanksgiving through New Year's though was not good, and at one point I weighed in 7 pounds heavier. I've lost four, but honestly I'm still far from being in what is considered the normal weight range for my height. I can't use the excuse that it's muscle weight, because I have a lot of strength to get back.
While I don't want to go back to the near starving myself some days, I realize I must be much more conscientious about my meals and any mindless or secret snacking. As my son pointed out when I lamented, the chocolates (leftover from Christmas still in candy dishes) here and there, the snacking after dinner, and grabbing bits of food when I go to fill my water, all add up- likely 500 extra on average calories per day than my body needed to result in the 7 pound gain.
When I retire, I can see how easy to graze mindlessly could be. I also need to keep up with the walks even on days I don't have the big dog here. My daughter had two weeks off at the end of the year and I know I didn't get enough movement. This bitter cold snap we're having isn't helping either.
Rather than increase, burning those 500 calories, between mindful eating and exercise, should get me to my target by the end of October, before my planned trip. Here's things I know I need to do, but listing as a reminder
- Get myself motivated to meet with the walking group; reach out to my mom friends to do our walks again.
- Continue all the old and new PT exercises to keep building my strength.
- Find somewhere to swim at least 2-3 times per month ( break up monotony).
- Drink more water and herbal tea during the day rather than reach for a snack or more coffee.
- Keep easy fruit, or protein, ready for a snack when I really am hungry, eating a satisfying healthy snack so I don't overeat later.
- Plan lunches intentionally so I'm not feeling like I need more food between meals.
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| That Fahrenheit temperature , not wind chill friends! Celsius would be -26°. |
-26 Celsius ... EEP! I commend you with your physical fitness goals - it is so hard to stay fit when it is so easy for me to be unfit. But we have to be gentle with our bodies and do right by them whenever we can.
ReplyDeleteI will bundle up, but when your face literally freezes after 100 yards, hard to keep moving outside.
DeleteI retired 5.5y ago at age 58. I had my 2nd knee replacement in 2021 (I worked with my surgeon so he did it even though I was way overweight because he trusted me). I started exercising in earnest 2022.
ReplyDeleteHonestly much easier to eat well and exercise SINCE retiring. Why? The day is mine. I keep a mostly empty calendar. I always have fruit on the counter and veg in the fridge. Salmon patties in the freezer, tuna, eggs, protein shakes on hand, cooked Taco spiced gr beef/turkey in the freezer.....plenty of healthy options for a meal in 15 minutes or less.
I did join a gym then for a senior fitness class that focuses on cardio and balance. I love it! I can easily stand on one leg for 30 seconds. Balance is what I could not get back on my own after my knees were perfected and the class made it happen!!!
I've read multiple books on being healthy for life. Atomic Habits is a great starter as taking to heart micro-decisions stack up. Another book said walk 250 steps every hour you're awake at the minimum. Yes, I do this-most days. Purposely walking in the house (it's small by today's standards at 1650sf so no luxury here and I have not a single stair). Do squats during commercials for a 30 minute show. Grab some weights-I use 8#. Do biceps curls and triceps kickbacks while walking in place for another 30 minute show.
So far I've dropped 57 pounds and aim for another 10-15. Yes, I still eat plenty and have no intention of starving myself to be skinny. Going from busting out of an 18 to a 14 has been fabulous and a 12 would be great for me and my psyche.
1 change I've made this winter is I will drive to get exercise. It's not -15 but I won't walk outside at 4F with a nasty wind that is living here in the valley. So I'm driving to the mall when they open to walkers and getting 10k with my earpiece (I use bone conduction set). I've had to reconcile my mindset that I'm allowed to do it for my health rather than remain ultraconservative on my 3500 miles/year of driving.
I tend to have dinner between 2-3 and I go to bed at 9p. I have dark chocolate after dinner and that's the end of food for my day. Sometimes I go to bed hungry but this is the rule I've made for myself. I'd rather ignore my Grelin than take a drug with all it's side effects. I'm loving how I feel and the changed habits are definitely worth it!
And that's my diatribe. :-)
All great ideas. I take advantage of my steps and will make extra trips up and down. All my PT exercises are good for life. No daily meds is a great motivator.
DeleteAgree with Elle. Easier in retirement. I joined gym and start at 0600 then a 0830 or 0930 Zumba or cardio class …I aim for 5 days a week. I love my new gym peeps and my secondary insurance pays for it! I am alone and batch cook protein, and keep in freezer ( chicken thighs, sliced pork loin and turkey breast) along with cooking 2-3 days of vegetables when needed. Not many salads as I eat that as a treat when I go out.
DeleteI had knee replacement in 2020 and then 2021…… had to lose weight for surgery and so far have lost > 200 pounds ( no surgery or drugs….on my own) 💪💪and still have #50 to go but at 70 years old and the sagging skin….doubt that will happen but I’m ok with that. I’m healthy and can move great. Prior to replacements I used walker or cane for 8 years. I love my Fitbit…..it keeps me on track to check steps, activity, etc…..never go without it. My addiction. I also gave up any alcohol as I’d rather eat my calories and do not miss it at all. Now to treat myself I buy a new piece of clothing instead of junk food!!!! I found since up at 0430 or so, I need to eat my main meal and protein between 1 & 3…. Still have horrible cravings for snacks in evening….that is my downfall! I’m like a crazy person . Gym activity and exercise does not really make difference in weight loss…..what goes in my mouth does. I get on average 25,000 steps in a day….sunday my goof off day. I lost most of my weight when I could only walk 800-1000 steps a day! I went from size 54/3-4 X to about a 14….. if young would consider hanging skin removal as think 15-20 pounds of that but I conceal it fine……but too old and risky for that at my age. You are lucky to have family to enjoy and do things with. I’ve no family…just me so my encouragement comes from within….so you can do this. I could never do gym if working but it has been and the people there my lifesaver. My family. Good luck……you got this! And Elle…..so impressive!
My Siri tells me “ 11 minutes to work” every morning when in car to go to gym….siri correct….stating healthy and working out is my new work! If not at gym I am roaming around house so might as well ride bike or elliptical while watching the early news and GMA. You will find what works for you…..try many things… I am a morning person as a nurse 44 years and in work at 0430…..so really kept same schedule!
That's amazing. I noticed what I eat has a big impact on my weight while exercise helps me feel more strong, less awkward.
DeleteI know I'm weighing more (and that's without getting on the scales) and feeling more sluggish, due to the cold weather, eating more carbs and not doing much. I'll eat better and get more exercise when Spring finally arrives, it's just too cold right now. Well, that's my excuse anyway!
ReplyDeleteThat's too easy for me to say when it's cold from October to April. Then we have months where heat can be oppressive.
DeleteNot retired (more like funemployed at the moment), but I find that I eat more out of boredom/availability when I'm home. Also, walking around at work led to more natural steps (I also used to do a lot of walking 1:1 meetings). That said, I work out much harder every day now, which has definitely helped. I have more muscle tone than I've had before. We still have less healthy snacks on hand for Nick, which makes it harder to ensure we have nothing appealing in the pantry/fridge/freezer. I've lost a few pounds since I've been funemployed, and increased my muscle tone quite a bit. (Hawaii Planner)
ReplyDeleteI'm hopeful that without daily work commitments I am adding both time and intensity to what I do now. My arms are too weak.
DeleteWhen I first retired I ate healthier and lost a little weight. But this has been miserably cold, and I just can't get up the oomph to exercise. Plus I've been eating too much junk. So have gained weight. Now it's time to deal with this. I like your plan and its focus on healthy eating and moving.
ReplyDeleteYes, but so easy to make excuses for myself. I'm with Elle- no meds is a good goal.
DeleteI had been a steady slightly over weight for over a decade until I retired 2 years ago. I have put on about 4 kg (10 pounds?) which is unfortunately the next level up size in clothes. Analyzing it recently I think it is extra time I have at home, time to bake and also I do often eat at odd times. Which is hard to keep track of what I have eaten. My aim for the next few months is to stick to 3 or 4 meal times a day (I have breakfast early so do like morning tea) and see if that helps get back to my previous dress size. Buying new clothes has put a dint in my savings.
ReplyDeleteYes,- for sure I need to be equally intentional about spending. Though, if I dropped another size, I'll just wear baggy pants and shorts for a while - it's what I've been doing, and leggings.
DeleteI failed to mention I use a free online product called Cronometer. I log all my food and my activity. I aim to break even at the end of each week. Splurge today? Stricter and higher protein tomorrow. It's great for accountability.
ReplyDeleteAnother good idea. I'll check that out.
DeleteAll these ladies give wonderful advice. I've been retired six years now and my weight hasn't changed. I'd like to lose 25 lbs so maybe I'll try to follow along with you. I absolutely love the cold weather (the heat does me in) and as long as it's not icy it's my idea of heaven. Ok, now you've motivated me to try to follow your lead (and I haven't even had a knee replacement so shame on me)!
ReplyDeleteYou're a hiking machine! That's what I'm looking forward to. Long walks in new places. I can bring the big dog with me too and both get a good work out.
DeleteI know I'll need a lot of mindset changes come retirement- I like treat my health as my job.
ReplyDeleteMy dad lost a ton of weight and became much healthier upon retirement. No stress from work. More free time. He taught himself how to cook and uses low sodium, fresh and local ingredients when possible. Freezes leftovers in meal size portions. He is much better about it than I am! I generally get in my 10,000 plus steps a day but routinely over eat, something I’ve battled forever. I have lost about 30 pounds and mostly kept it off but I would love to lose 10-20 more. I hate winter and would be content to hide inside from December to April. It’s not bone chillingly cold here but we have 40 mph winds today and spotty rain/snow showers. I have a few little errands to do today so I’ll bundle up and bear it but I’m not going to enjoy it :) JoAnn
ReplyDeleteI'm counting on the stress reduction being a positive contribute to better health. Today it's actually above 0° so I will bundle and move today. Well done for your dad!
DeleteRetired in 2020 at 55 and my weight slowly creeped up, due to eating out more and additional alcohol. Decided to get serious this year and have lost 6kgs this year. Have cut back on alcohol a lot. Started with dry January and now just have a glass when out to dinner. Cut out unhealthy snacks like chocolate and ice-cream (summer where I live) and upped my exercise. Joined a gym, and do a mix of weight training, Aqua and Aqua bike classes as well as treadmill and bikes when it is too hot and humid to walk on the beach. Beach walking is also good when the tide is out ( arthritic knees). Got the Down Dog app and use a mix of yoga and Pilates when I don’t want to go to the gym. 6 weeks in and I want to exercise and miss it when life gets in the way. Oh yes and one final tip I have a food/alcohol/exercise diary which keeps me accountable. Enjoy your journey. Lisa
ReplyDeleteThat's why I really want to find a pool- great fitness plus a break from other options. Not sure I've seen aqua bikes but intriguing!
DeleteYears ago in my house, I had steps to upstairs. During commercials, I ran up and down these. I also picked up pinecones from the many trees by picking them up without bending my knees, a great stretching exercise. I had a basement I could only enter from the outside of the house, so it was great exercise. Washer and dryer were in first story, so no problem with that. I also lay on the den floor and exercised. I lost about 50 lbs by only having a Hershey bar after dinner. I was good all day long as I waited for my reward.
ReplyDeleteNow, since I cannot walk or get up from the floor, I sit in my chair and use the Legexercise machine for about 12,000 to 22,000 steps a day. I know these steps help.
Everyone has different strategies. I do know I have lost 34 pounds in the last few months. I still eat chocolate.
I know people can have declining activity through no fault of their own. I need to take control now. I want to be the perky 85 year old. I'm glad for you that you've found something that works with your limitations.
DeleteYou've got such fantastic followers, Sam, loads of good advice there!
ReplyDeleteWhen you find an exercise you enjoy it never feels like a chore. I adore swimming and love people telling me how fantastic a swimmer I am - it's a real novelty to be good at something sporty. I've got the Google Fit app on my phone, it's a real incentive to move more.
Nikki's boyfriend is a tour manager and his band are on a US tour at the moment, he messaged her from Minnesota last night to say that it was -19°C! Ye gods! Say warm! xxx
I'm a good swimmer too, but not the easiest access. Our one place with a pool is very expensive and the hours too limited. Summer I'll do better in open water. I'm not exaggerating the retched cold temps here.
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