Longevity Wellness Plan – Let’s Get Tactical – Weight Management

Greetings!

Longevity Wellness Plan – Let’s Get Tactical! We talked about the importance of having a Longevity Wellness Strategy in my previous post but what does a plan actually look like. Let’s dive in to create a plan for you to live healthy and well into your 50s, 60s, 70s and beyond.

First things first. If you haven’t read my post on Wellness Strategy – do that first. Now that you’re ready to actually create a your plan, let’s break it down and get tactical. I’m going to hit the major area first – Weight Management.

Weight Management

Obesity

If you are overweight or obese you are probably frustrated with your current physical health. The plan here is simple except for one thing. The plan is to get on a diet where you burn more calories than you take in. It is that simple. The hard part, is actually doing something about it. It is tough, BUT – it’s only as tough as you make it.

Your Why

The first thing I would recommend is get a WHY and then put that in front of you at all times. As an example – go back to your list of goals. I’m guessing that anything you want to do after 50 requires you to be able to walk (travel, hike, run etc…) or get up and off the floor (play with your grandkids). Put these things in front of you. You need to become obsessed with wanting these things. If you don’t REALLY want them, you will find it hard to take action. Put pictures of the things you want where you can see them. On your refrigerator. In the bathroom. On your dashboard. At your desk. You need to remember your why and then ANCHOR yourself to getting there.

Your Daily Requirements

You need to understand what your daily calorie intake should be to lose weight. The best calculator that I’ve found is on the National Association of Sports Medicine Website. There are unfortunately pop-ups, especially on their mobile app, but you don’t have to buy or sign-up for anything. Simply put your first name in where it says Client Name and then fill out the fields. Ensure you print the pdf report which will give you all you need to know.

Recommendations

Now that you know what your daily targets are you need to decide how you want to accomplish that. I’m not going to recommend “A Way” to lose weight. I can’t do that here in a few paragraphs. However, I can provide some general advice on how to approach this.

    1. Keep it achievable. Target losing 1-2 pounds a week.
    2. Focus on your calorie intake and try to stay within your macros. Your body needs fat and carbs to stay healthy.
    3. Keep it simple and doable. Avoid getting on crash diets.
    4. If you try something like intermittent fasting, carnivore or keto – ensure you KNOW HOW IT ACTUALLY WORKS! I emphasize that because most people I talk to who are on them, don’t understand how they work and are wasting their time because they aren’t doing them right.
    5. Compulsions: If you have a compulsive eating disorder, don’t do it alone. There are groups out there like Overeaters Anonymous that can help you.
    6. Focus on changing your habits. Check out this book by Charles Duhigg, The Power of Habit: Why We Do What We Do in Life and Business.

Maintaining a Healthy Weight

This sounds simple, but is also very hard to do. In fact, if you don’t have a plan for this, you will likely end up overweight and possibly obese as you age! I have a theory. I haven’t been able to prove it, but I’m pretty sure I’m onto something. Most of my clients or friends who are overweight, often say the same thing. I don’t understand why I’m gaining weight when I’m eating healthy. My answer is pretty much the same. You are gaining weight, because you are eating more calories than you are burning. Now this is where it gets interesting. Let’s say on average you are overeating by just 100 calories a day. That is not a lot. But in 30 days, you’ll have taken in 3000 calories, enough to gain 1 lb of weight. Multiply that by 12 months and now you are 12 pounds overweight in one year. THAT is how most of you are gaining weight. Let’s come up with a plan to prevent this from happening!

Your Daily Requirements

Like those struggling with obesity, you need to understand what your daily calorie intake should be to lose weight. The best calculator that I’ve found is on the National Association of Sports Medicine Website. There are unfortunately pop-ups, especially on their mobile app, but you don’t have to buy or sign-up for anything. Simply put your first name in where it says Client Name and then fill out the fields. Ensure you print the pdf report which will give you all you need to know.

Weight Management Plan

Other health issues aside, if you want to maintain your current weight, don’t deprive yourself of life’s luxuries. Eat things you like but just eat them in moderation. Here are some ideas on how to keep the pounds off:

    1. Stay under your daily calorie requirements.
    2. Eat smaller portions.
    3. When snacking – don’t eat out of the bag.
    4. Order the kiddie size ice cream. Or at least a small!
    5. Share your fries.
    6. Forgo the toppings on your frozen yogurt.
    7. Eat portions that fit into your hand as recommended by Smart Plate.
    8. Limit the number of alcoholic drinks you have a week (2-3 drinks per week).

Commit to living a lifestyle that follows those 7 rules and you’ll likely maintain your weight as you get older. Don’t want to? Well – come visit me when you’re 60 and 30 pounds overweight and we can get you on a diet.

Remember – You are Built For More!

JT

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