Planning to Live in Retirement Edition 11: Health/ Weight
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| Photo Pexel.com |
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 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. :-)
I retired in 2018 at 55. Then came covid and the beginning of my excuse to eat and drink whatever I wanted. We do have a dog so were walking/hiking every day just to get out and see people. It still resulted in a 30lb weight gain. I know I was unhealthy - my blood work showed that I was pre-diabetic and my cholesterol was borderline. In December I noticed that my blood pressure was starting to rise. I finally joined the gym in January and hired a trainer to do a health assessment and give me a strength training program. The gym is literally behind my house and I walk there. It is our town parks and Rec centre so more affordable. I go 3 times per week. I also stopped eating after dinner even if I feel hungry. I stopped my nightly 3 (!!!!) glasses of wine. I haven’t drank alcohol in weeks. I’m not saying I won’t but I won’t go back to the way I was. I feel better, I’m sleeping better and I think I look better. We had a really rough year last year with a few deaths close to us and I used that as an excuse for my behaviour. My tips are to treat exercise like a job. No excuses and you do it whether you want to or not. My gym days are now non negotiable. I keep babybel cheese in my fridge all the time to grab if I feel hungry. I eat a lot of fruit (I know it has sugar but it’s better than chocolate). I had a weight watcher leader tell me once that no one ever got fat eating fruit lol. I eat Greek yogurt and protein powder after the gym and I have started eating oatmeal and berries for breakfast. I honestly don’t miss anything - I really think it’s a mindset shift more than anything. I drink a lot of water and my treat now is to find herbal teas that taste like a dessert. We go out for dinner once a week and I have whatever I want and don’t feel guilty. It’s a marathon not a race and there will be times you fall but you just have to get back up. It took me 7 years of retirement to get here but I wish I had started so much earlier. Good luck to you- you can do it!!
ReplyDeleteElaine (I was the anonymous Canadian commenter on your political post :) )
I 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!
ReplyDeleteNot 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)
ReplyDelete