November 2022 237lbs ( above) and March 2023 207 lbs
My digital scale shows the trend- My weight started to come off at 1 to 2 lbs a week for a total of 30 pounds.
How I Lost 30 Pounds and How You Can Too (part 2 of 3 articles)
Losing weight is a common goal for many people, but it can also be a challenging one. It takes more than just eating less and exercising more. It also requires a mindset shift and a commitment to change.
That’s why I want to share with you (in part 2 of 3) of my personal journey of losing 30 pounds and what I learned along the way. I hope that by reading my story, you will feel inspired and motivated to start or continue your own weight loss journey. Disclaimer: Of course, this food plan or any diet is not for everyone, and you should consult your doctor before making any change in diet or exercise.
In this newsletter, I will cover some of the key factors that helped me lose weight
Im sure you’ve heard the old saying “a minute on your lips a lifetime on your hips”. It is true - you can’t make up at the gym (by exercise) what you ate in the kitchen. It takes enormous amounts of exercise to make up for overeating by 500 calories and dinner or lunch- its easier to moderate the diet calories.
The Math
There are 3500 calories in a pound of body fat. Fat is stored energy. You must start using some of the stored fat/energy to lose weight. This can be done by 2 main ways- moderating what you eat or exercising more. If you change output with exercise or your diet by - 500 calories a day ( 3500 calories divided by 7 days + 500 calories a day) you should start losing weight.
I didnt want to weigh or count calories or go on a radical food plan. In my past, to lose weight I’ve participated and won a local Greatest Loser Contest, joined Weight Watchers several times, tried Adkins, Keto, and even did expensive MD supervised weight loss. It is frustrating and demoralizing to try and fail at losing weight multiple times over a period of year. You can begin to lose hope. This time I was going to keep it simple but focused on eating simple but disciplined.
“ To rid yourself of old patterns, focus all your energy not on struggling with the old but on building the new”
Dan Millman
Pauls 4 Food Rules:
1.Eat 3 meals a day, allow 4 hours between meals.
2. Weigh your food and know portion size.
3.Dont snack or graze and dont eat after dinner or between meals.
4.Stop eating processed food with flour and sugar in them.
So this became a very simple whole food or Mediterranean type food plan following the above 4 rules:
Breakfast: 2 eggs with 1 oz cheese or 6 oz plain yogurt or cottage cheese with 6 oz fruit and black coffee
Lunch and Dinner: 6oz of lean meat or fish with 14 oz of fresh fruit and vegetables or salad.
Great News- As I stopped eating junk food and limiting portions my weight started to come off at 1 to 2 lbs a week.
Tessa and I went to Greece earlier this year. They don’t eat as much processed food as Americans do. The Greek Mediterranean type fresh meat , fish and produce is what they actually eat and they naturally stay thin.
“Dont let yesterday take up too much of today”
Susan Peirce Thompson
Here Are 8 Ideas to eat better :
One Plate Rule. Have only one normal plate of food. No seconds.
Alcohol, Sodas and Diet Drinks- Decide for a while to stop drinking these problem foods and have lemon water or sparkling water instead.
Weigh Your Food and Dont Eat Free Food - Do not eat any free food or desserts. Stay on your plan.
Water Drink 5 16 oz glasses of water a day. Don’t confuse thirst with hunger.
Eat Slow- Pace yourself. Talk to people and enjoy things other than food.
Pick One Protein like a grilled chick breast, fish, or cheeseburger with no bun and build meal around it.
Get Good Sleep. Your will power is tested when you are tired. Take a nap before dinner.
Snacking- Stop eating in between meals and after dinner. This simple strategy can let you eat what you want but limit overall calories. Not eating for just 12 hours overnight can have huge benefits and is a form of intermittent fasting.
These are my tips for weight loss. Having lost over 30 lbs myself, I know personally how great it feels to finally get and keep the weight off !
As a trainer of clients mainly age 50+, I can now offer practical support and encouragement to those who have tried and given up on being fit again.
To our 50+ News readers in Canada, India and South Africa - Thank you for your support and please tell us about your weight loss journey and how you manage your food and exercise below.
Until next time stay healthy.
I’m glad you are here to read my new weekly Wednesday newsletter and fitness post called The Over Age 50+ News. You may know I’m a Certified Personal Trainer specializing in training people over age 50. I’ve been getting lots of good questions on losing weight and how to stay fit, especially as we have to train with medical conditions or injuries as we age. I read a lot of books and publications and will keep you informed here about fitness, relationships, finances, second careers, part time jobs and of course, how not to work at all and enjoy retirement. Visit my website at
The food scale is very helpful. Still working on no snacking.
I always think it is amazing when people observe the whole food tendencies of the mediterranean diet. I have a daughter-in-law from Okinawa. It seems the "blue zones" just don't eat processed food at all. At least for me, being mindful about that has made all the difference in the world. Besides, pictures of their food always looks great!