I want to – NO NEED to get in better shape by summer.

Like a lot of late middle age, early old age, or whatever a late 50’s age man is called, I’ve put on a few extra Lbs. Until the last few years a few extra Lb’s didn’t seem to effect me much in my daily activity. But in the last few years and with a few to many extra Lb’s, what was once easy to do is now becoming difficult. I know the key to losing some weight and getting into better shape is a mix of a better diet and more exercise. I’m not willing to dump money into a fitness center so finding a way to get some exercise in the winter months is hard for me. I just can’t get motivated to get bundled up to go for a walk in this cold weather. I know a good start on the diet side is to stop drinking Coke’s and start drinking more water. I just got a hot and cold water dispenser installed in the office so I’ve started to drink more water and less coke. Not a fan of plain water so I’m adding some of the water flavorings available. What are some diet and exercise tips you have all found to work for you? If I can drop 20-25 Lbs by spring and then continue through summer I think a loss of 40 or so lbs is a reasonable possibility. I know my back and Knee’s and the rest of my body will really appreciate it.

It will require getting outside, but I highly recommend nordic skiing or snowshoeing if you prefer. First few times out are tough, but you will definitely lose weight and feel better. Season is half over. Still time to get out though!

Cutting back on the soda pops certainly helps too, but you need to get that heart pumping. Your body will respond if you just stick with whatever you decide to do.

I was about 30 pounds over weight right after college and mostly made of jello. Didn’t like the way I looked and neither did the ladies.

Some simple changes I made that were very effective: drink more water and less soda/beer. Easier said than done, but it works. Instead of a burger and fries for lunch, I started eating sandwiches with whole wheat bread and a piece of fruit. My pants started falling off me in a couple months.

I know you stated you aren’t interested in joining a health club. I did. Health clubs don’t make any money off their customers that go regularly. They only make money off people who go once a week, or less. I also got some advice from a personal trainer that helped me maximize my time at the health club when I’m there. I also get a discount through my health insurance.

Cardio exercise – I find it extremely boring to just run on the tread mill or elliptical. I started playing sports regularly instead. Ice hockey, racquetball, and swimming. I have found participating in an activity or sport I enjoy doing that gets me running or vigorously moving is far more enjoyable than running on a treadmill.

Its tough, regardless. And it only gets harder with age. Good luck to you. What works for me or someone else may not work for you.

I have cut down to one Diet Mountain Dew a day. I started drinking water, which after the first couple isn’t all bad.

As far as exercise goes, I don’t do any. Winters suck, there isn’t any two way around it. I told myself last year I wanted to start walking but I can’t muster up the will power to do it. Maybe this spring I can get into it, I sure hope so. I’ve gained 50 lbs since I quit smoking back in the 80’s, maybe I should start smoking again.

There was a thread recently on this….not sure where that is but had some good info. Quick and easy:

1) Start an exercise routine of some sort and be consistent with it. The weather should start to change soon….start with a mile a day walk and increase the duration as you can. Do some situps/pushups/squats/etc everyday. You only need the resistance of your body weight.
2) Cut out unhealthy calories and track what you eat. Set a reasonable calorie goal and stick to it. Don’t eat after 7pm…..cut out as many liquid calories as you can.
3) Give yourself a challenge….this motivates me. If you have a friend/spouse/coworker drag them into it. Start simple…I’m going to walk 1 mile a day for a month….then increase.

The key here is to get into habits you can maintain….you want to lose the weight consistently and be able to keep up the habits that got you there.

Good luck.

gimruis wrote:

Cardio exercise – I find it extremely boring to just run on the tread mill or elliptical. I started playing sports regularly instead. Ice hockey, racquetball, and swimming. I have found participating in an activity or sport I enjoy doing that gets me running or vigorously moving is far more enjoyable than running on a treadmill.

Agreed. Make it something you enjoy doing.

I have no motivation to exercise in winter either other than walking out ice fishing. About a 3/4 of a mile or less is my limit. If I walk more than that my feet and ankles get really sore. Too many years of working on concrete. Summertime I ride my bike. I can usually loose 15 to 20 lbs in the summer and it is WAY easier on my feet, ankles, and knees. I enjoy an early morning bike ride.

fishthumper wrote:

I just can’t get motivated to get bundled up to go for a walk in this cold weather.

It’s hard and I certainly would not be motivated to get out either. For me, it’s my dog that won’t let me say no. I go out every day after work. Some walks are short on the very cold days. But most are 30-60 minutes at a good pace going up/down hills on the park trail I use. Weekends longer.

Edit: >> late middle age, early old age, or whatever a late 50’s age man is called… Age 58 here. Feel like I’m in better shape today than when I was 35.

Good Luck!

-J.

Losing weight is about 90% diet related, and 10% exercise. My wife started a diet program called Stronger U, that tracks her Macros (Carbs, fats, protein etc.) and it’s been great! Not a huge change to the diet, just being aware of how much of each thing you are consuming. I don’t track my #’s but am on the same program vicariously thru her, and we’ve both lost 20ish pounds in a couple months. Exercise is about finding something you enjoy, and consistently doing it. Even 30-60 minutes of moderate exercise a day is great for your heart and overall health. And quit drinking pop, it’s terrible for you in every way and takes a ton of water to flush out of your system.

Weight loss is diet related, throwing in an exercise routine will likely not change your weight, although it is good for organ/internal health as well as mentally. Cut out sugar and carbs where you can. If you need pop, replace it with a Kombucha soda, tastes like the real deal and no sugar. Weight loss is more discipline than anything.

In the simplest terms, you need to consume less calories than you metabolize.

Increase your protein. Keep the carbs that you do consume simple. Fresh fruit.
Cut back on pop, cut back on beer. If you want a cocktail, there’s tons of vodka cocktails that are zero carb.

Bodyweight squats, jumping jacks, and push ups will get your heart pumping in the morning.

I’m down 15-17 pounds now since december 1st.
Every Monday, Wednesday, and Friday I run 1-3 miles on the treadmill followed by a basic full body workout using a bowflex, dumbells, and body weight.

I limit myself to beer on weekends only. protein bar for breakfast, some jerky or mixed nuts for work snacks, 72 ounces of water at work, and a protein smoothie with supper/after working out. Milk, 1 banana, a handful of berries, some spinach, ice, and a scoop of protein powder in the blender. Works as a meal replacement as well.

Hydration, good sleep, and cutting processed carbs are 3 things anybody can do that WILL show benefits. We’re a nation of fatties, our “food pyramid” is upside down, 75% of people dying with covid are considered overweight or obese, and our government and healthcare system want to treat symptoms not root causes. Corn Syrup kills.

For diet I suggest https://www.myfitnesspal.com/. Free version is sufficient to track calories, carbs, protein, sodium – all the stuff the doc nags about. You can add recipes if you are interested, set a serving size and save. I have severa in the app, surprises crop up when you look at them. For example, chili is relatively low cal/low carb without cheese, sour cream etc. Homemade salsa is great although it’s better on eggs than on tortilla chips. The thing to watch out for is sodium. Changing recipes to use lower sodium ingredients is easy and makes a huge difference.

Exercise can be tough. My dog is insistent that we walk daily, if not he annoys the crap out of me. It helps me get moving.

I regularly gain ~10 lbs in the Winter. It’s hard as I am not as active in the Winter now that we’ve got my daughter with another on the way. We play outside when we can but the exercise a 2 year old can do is not the same as what was normal for me pre-kids. Thankfully in the summer I generally drop the weight. I try to maintain my weight about 15# heavier than the day I graduated High School. I too cannot do the gym routine thing. I know if I do not enjoy something, I will not keep repeating it and refuse to lie to myself thinking that will change.

When I was younger and in sports working out and being in the gym was enjoyable as it translated into success in sports. My strategy now is that I really try to find activities I enjoy that create exercise as a biproduct. It’s amazing how many miles I can hike chasing morel mushrooms in the Spring. A quick 5 mile bluff hike in the evening seems like nothing if I’m doing it for something other than just “exercise.” I also do not mind physical labor (weed whacking for a few hours, cutting brush, etc.) as I can see the changes or progress instantaneously. I’m not a golfer, but if I decide to hack a round I walk it in an early morning before most golfers are out there. Our driveway is about 1000′ long. I make a point to always walk it and then do a lap around the property at the same time as fetching the mail to sneak in quick mile of walking. I also try to NOT pack a bunch of food or snacks when doing something I know will keep me busy. It’s crazy how long I can go on a trolling outing running a couple lines on the river, driving the boat, swapping baits, taking off fish, etc. without thinking of eating. When my family has a “work day” hanging tree stands, clearing shooting lanes, or working on some food plots – I just pack water and a couple granola bars knowing that if I stay hydrated I’ll probably not even think of eating. The other thing that makes sense to me is NOT drinking pop. We don’t buy it or order it with meals. The most that may get into my body is a splash of 7-up with some Crown on a tritoon ride. Beer is still a weakness though. Everyone has to have one!

My methods aren’t perfect and I need to get even better about coming up with ways to increase activity as I get older while also limiting what I eat. My family’s health history is rough – to say the least.

As an alternative, take a look into intermittent fasting. I just finished a book called the Obesity Code and it was fascinating to read the science behind fasting and how it affect insulin levels and hormones. I am just starting a fasting regiment so can’t speak to long term results yet but there are plenty of success stories doing a search and my short time on it has been a success.

It essentially debunks what we’ve been told since the 70’s, that you need a low fat diet, eat meals and snacks throughout the day and that calories in vs calories out is what determines weight loss. The book states this works in the short term but for the vast majority of people needing to lose weight, you eventually gain the weight back due to multiple reasons.

Anyway, I’m no expert but found the science of metabolism and hormones outlined in the book very interesting.

Cut the soda eat a little healthier and snack less on junk. Soda is the worst. Lots of flavored water options. Simple exercise always helps with mental health and just feeling good.
If you can handle jumping rope literally 10-15 minutes a day can make a difference.

Your weight is determined by your food input. Cut that back to match the weight you want. At first its called dieting but once you stop losing weight its just called your daily food intake. You get used to the lower amounts and limiting the really bad stuff. Losing weight is hard. You will suffer. Embrace the horror and force yourself through it! Wear being hungry as a badge of honor when it hits hardest. I dont know how but I did it several years ago and never went back.

I agree that it’s mostly diet, but regular exercise on top of diet will accelerate the weight loss and make you feel a LOT better. I work a desk job but still did a fair amount of walking during may day BEFORE COVID as I work at a big place. But I’ve been remote ever since and probably will be for the most part going forward. The biggest issue I’ve noticed is the muscle atrophy and general stiffness and soreness because I’m just not moving as much as I used to. So I gotta get some tone back!

I could definitely stand to lose weight but have managed any gains by intermittent fasting. Basically I just skip breakfast (which is tough for me), and only water, besides a coffee in the AM. But even being mostly sedentary, I don’t gain weight eating my regular stuff. I could do a LOT better though.

For me it’s going to the gym. Good part of the membership is offset by not eating out as much. Just started a 6 week program this week. Should be down 20 pounds or more in that time and over all in much better shape. Ready to hit the summer. Pay the fee and just show up to class. There is a meal plan included that spells out exactly every meal of the week with recipe. Also has a weekly grocery list for those recipes. I don’t have the time or experience to figure this out on my own. Glad someone else figured it out for me.

ganderpike wrote:

Weight loss is diet related, throwing in an exercise routine will likely not change your weight, although it is good for organ/internal health as well as mentally.

there’s a difference between losing weight and living a healthy lifestyle. I think why a lot of people fail at diets or losing weight is because they view it as a short term change. I.e. I will lose XX number of pounds and once that goal is reached, then I can relax things a bit.

You need to make a conscious decision that you are going to live a healthier lifestyle which includes focusing on both diet and exercise. They go hand in hand. When you start increasing your daily exercise, you will notice changes about your hunger extent, timing, and duration.

Working out doesn’t need to include a gym membership or buying fancy equipment for your home. My home “gym” includes 2 sets up dumbbells (15 lb and 30 lb) and a yoga mat. You can do very good home workouts with little to no equipment. Youtube and google are your friends.

Remember, you will only get out what you put into it. If you put in a half a$$ effort, you will get half a$$ results.

My feet and ankles won’t handle jogging or running, so if you see me jogging please kill whatever is chasing me.

Crack

I have the exact opposite issue. I need help gaining weight. I’m on the move all day every day from 4 am to 10 or 11pm. Go go go. I eat meat and potatoes vegetables and water. I’ve been 180lbs since 11th grade. For a shirt period I gained weight when my then lady friend was pregnant with my kid. I puckered up to 210 eat crap and being lazy. But going back to meat potatoes vegetables and water I shed it in no time. I do not exercise or work out. I boxed for years but quit when I had my son.
I’m a laborer so my job is on my feet all day.

I walk for an hour every day. even when it’s cold out. the heavier clothes helps in the aspect you are carrying more weight while walking. I stopped eating snacks after 9pm. I’ve never been a pop drinker. My tap water is sooooooooo good. I drink about 80oz everyday. I’ve dropped 25lbs since november 1st. sit-ups and crunches will reduce the beer gut that walking won’t take care of.
walking is the cheapest and easiest way to shed pounds. ANY kind of exercise takes commitment to do regularly and motivation to do it every day. even when you don’t want to.

230 at my heaviest, down to 184 now.
For me cut down on carbs. period. I drink lime soda water and regular water. (Coronas on the weekends)
I used to like running but can’t anymore due to bone on bone in my right ankle.
I’m up to 25 push-ups a day and I do 30 squats with a 45lb plate weight that I will be bumping up to 50 squats. I also do a couple other sets with the weights.
I fast every Monday, that really helps and it’s a lot easier than you think.
Go into your fridge and cupboards right now and throw all the junk in the trash cans or donate it.
BTW – I’m 60

$40 month for a gym membership is likely insignificant compared to what else you are already spending your money on. You can always cancel in the spring when you can exercise outdoors.

I would forgo the gym membership. Last thing I would want to do in the middle of January is get in my truck to drive to a gym.

Get a couple pair of dumbbells. 20 or 25lb pair and a 40 or 45lb pair. You can google all the different exercises you can do. Lifting weights to maintain muscle (and reduce fat) is one of the most important things do to as you get older. And if you can, get an elliptical or treadmill. I’ll rotate weights and the treadmill every other day Mon – Friday. Do 200 situps and 100 pushups every day also. I do these as a warmup to my weights or treadmill. Going into your extra bedroom or wherever to get your exercise in is ALOT easier than jumping into your truck in the middle of the winter. All it takes is 45 minutes total per day for me.

Alot of folks mentioned cutting out soda. If you really enjoy a soda, just cut it out during the week. I only drink soda on the weekends..it’s something I look forward to.

KG25 wrote:

As an alternative, take a look into intermittent fasting. I just finished a book called the Obesity Code and it was fascinating to read the science behind fasting and how it affect insulin levels and hormones. I am just starting a fasting regiment so can’t speak to long term results yet but there are plenty of success stories doing a search and my short time on it has been a success.

Please share your experience with this once you’ve been doing it for a while. I’ve read a lot about this, but as always the question is does it work and how well.

TheFamousGrouse wrote:

<div class=”d4p-bbt-quote-title”>KG25 wrote:</div>
As an alternative, take a look into intermittent fasting. I just finished a book called the Obesity Code and it was fascinating to read the science behind fasting and how it affect insulin levels and hormones. I am just starting a fasting regiment so can’t speak to long term results yet but there are plenty of success stories doing a search and my short time on it has been a success.

Please share your experience with this once you’ve been doing it for a while. I’ve read a lot about this, but as always the question is does it work and how well.

I’ve been fasting on Mondays for about 6-7 months now. Not sure exactly what’s happening, but it does suppresses my appetite which makes me consume less calories overall. I know I feel much better with more energy.
My $.02

TheFamousGrouse wrote:

<div class=”d4p-bbt-quote-title”>KG25 wrote:</div>
As an alternative, take a look into intermittent fasting. I just finished a book called the Obesity Code and it was fascinating to read the science behind fasting and how it affect insulin levels and hormones. I am just starting a fasting regiment so can’t speak to long term results yet but there are plenty of success stories doing a search and my short time on it has been a success.

Please share your experience with this once you’ve been doing it for a while. I’ve read a lot about this, but as always the question is does it work and how well.

It works. The first couple weeks are tough but your body gets conditioned to it. The key is not to overeat. I will do an 11am to 7pm window. Nothing before or after. But, you can’t gorge yourself at 11am and eat a bowl of ice cream at 6:59pm.

It’s best to couple with increasing your meal frequency but decreasing amounts. 4-5 small meals along with fasting can be really effective. No snacks between.

Working the trades keeps me plenty active. Unfortunately I have to walk 5-9 miles a day so that’s enough exercise for me. I’ve been contemplating getting back to some of the sports I enjoyed in my youth. Tennis, basketball or just even a batting cage would be fun.

Want to find out how good a shape you are in? Drag all your ice gear without a smitty sled couple hundred yards through snow. I ice fish once or more a week and only pull my gear manually. Keeps me strong as a mule but man it’s tough work that isn’t intended for older dudes.