Melinda S. Dickey - Over 50 Overweight and Over It!

OVER 50, OVERWEIGHT AND OVER IT!

Melinda Dickey

2021 Melinda Dickey

ISBN: 978-0-578-32433-3

Cover Design: April Robinson

Text Design: Lisa Simpson

www.simpsonproductions.net

Printed in the United States of America.

All rights reserved. This book or any portion thereof may not be reproduced or used in any manner whatsoever without the express written permission of the publisher except for the use of brief quotations in a book review.

Contents

Chapter 2

The Long Haul

T here are many diets that promise quick results, but I have found that most of those are not sustainable and not healthy. The doctors tell us 4-6 lbs a month is much better than trying to lose too much too quickly. I keep seeing advertisements for pills that can help you lose 40 lbs in 20 days. There is no way that can be a healthy choice (even if it is possible). Your body isnt built that way. If you go into starvation mode, every part of your body will suffer. You may end up being skinnier, but you wont be healthier.

In this microwave, instant message, overnight delivery world, we want everything now! I know patience is a virtue and apparently I am not very virtuous. The absolute biggest reason that we fail when it comes to dieting and weight loss is we dont see the results quickly enough. I promise you if you start now, you will start to feel better and have more energy in just a months time. You will be surprised at how it gets progressively better and better.

At 207 lbs I was overweight. I was 57 lbs heavier than I wanted to be. At 55 I was considered obese. I decided that I was going to lose 5 lbs a month and in one years time I will have reached my goal weight. I would be 150 lbs.

You do the math. How much do you need to lose? Give yourself one year and see what a difference 60 lbs can make. If you need to lose more just keep going. If it takes 2 years wouldnt it be better to start now?

Here are some tips to keep you motivated.

Make small goals

Today, I ate well. Today, I exercised. Today I am on track. Maybe its as simple as: Today I didnt overeat. Today, I didnt eat the whole pie. Today, I didnt eat the entire bag of chips. I am making changes and I am making progress.

Remember even if you take 3 steps forward and 2 steps backwards, you will eventually get there. It may take you a little longer... But keep heading in the right direction.

If you have a bad day, or even a bad week, get back up! Put on your big girl pants and start again.

Try not to focus too much on the scale

Your weight can fluctuate a lot even in one day. I try to weigh in only twice a month. On the 15th to make sure that Im still on track for the month, and on the 2nd (because I started on January 2).

Celebrate the victories

I started posting on facebook my progress and how much I had left to lose. It was great to have my friends celebrate each small goal with me and cheer me on.

Get a calendar mark off the days. Make a big poster to hang on your wall. 5 down and only 20 to go!! Celebrate the small victories and keep on track for the long haul.

Tell yourself, you can do this! Plan ahead for the celebration. Buy some smaller clothes and celebrate when you fit into them! I was so excited to finally fit into size 14 jeans.

Let your doctor know. Its fun to watch the blood work come back better each time!

Surround yourself with cheerleaders

It helps to tell some people. Choose those you know love you and want the best for you. I chose FB, but also my close family and friends. They would always tell me how proud they were and encourage me. You can do it!

Accountability

Telling people also gave me a little accountability. It helped me to stay on track. I didnt want to embarrass myself by failure.

Keep a journal

It does help you to journal your day. Today, I did well. Today I stayed on track. Today I reached my goal for the month. Today I actually fit into those old jeans. This journaling will help you to

see your progress. It may also help you to recognize some pitfalls. Keep a diary!

Get a money jar

Get a money jar. Every day/week put in the money you would have spent on ice cream, candy bars, donuts, french fries or sodas. This can be your savings toward your new skinny wardrobe! Watch your savings grow as you shrink!

Sign up for a Walk-a-Thon

Find a charity walk, for a cause you like. Find a date 3 or 6 months out. This will help you to get in shape so you can complete the walk.

Get back up and keep going

We will talk more in future chapters about how to avoid pitfalls and to overcome the slip ups. But, the bottom line is get up, dust off and keep on going! Whats the alternative? You dont want to give up now. You dont want to stop. And, you surely dont want to go back!

This is doable and you can do it!

Chapter 5

Fast a little

I dont eat anything past 5 oclock at night. This helps me in several ways. First, I will eat less overall. I dont have a problem with the snacking urges if I have a hard and fast rule that I am done at 5:00pm.

I have it a little easier to cut it off early. My husband gets home at 4:00pm so if I cook, we can be done by 5:00pm. I also get up very early as I teach English to Chinese Children in the mornings. So, most days I am up by 5:00am. I go to bed most nights by 8:30pm.

If you dont get home from work until way after 5:00pm and dont go to bed until after 10:00pm, it may be a little more difficult to do this. My biggest suggestion is to make sure your evening meal is your ending meal for the day. It should also be your smallest meal of the day. And, quit eating long before you go to bed. You will find you eat less overall and you do not snack nearly as much.