I am 64 years old and retired, my husband who still works and I lead quite a healthy lifestyle; in the last five years we have given up smoking, alcohol, and recently tried to eat more healthily ~ but our downfalls are not giving up sugar and not enough exercise.
Although having recently acquired a puppy, I do now go out for an hourly walk each day and I’m trying to drink more water.
I have noticed is effecting my metabolism already although this maybe attributed to getting up earlier because of the sunlight.
I am 4 ft 11 and weigh exactly 10 stone (140 pounds, 63.5 kg) and ideally I would like to be 8~ 9 stone.
Do you have an outlined diet that would automatically consist of the calories I should be consuming to lose that stone? The fat is all around my waist and around the back. My waist is 36 inches while my bust is 36 c and my hips are 35 inches. I am definitely an apple shape
I know if I had a diet plan set out for me I would definitely stick to it ~ but please do not suggest I go to Weight Watchers as I find that too complicated to stick to with all those syncs etc to confuse me.
Do you have a diet sheet that I could stick to?
Unfortunately we do not have a diet sheet in the form that you are requesting. There are some basic diet plans on the site, as well as our own Low GI Diet plan (ebook).
While specific plans can work, if you do not wish to go to Weight Watchers because if the need to count everything, you may also find a strict diet plan hard to follow too.
What you should do is first start to log everything that you eat and drink. Keep it as a diary, detailing each meal and all snacks.
According to your height and weight your BMI is 28.3, which is just over halfway between being overweight and obese. Your goal should be to reduce your weight to around 123 pounds (8 3/4 stone).
This is 17 pounds weight loss, so if you take a steady approach of one pound a week you should be able to lose the weight in 17 weeks.
How much should you eat? An average woman needs 1,850 Calories a day. To lose one pound of fat a week you need to eat around 1,350 Calories.
Of course, the tricky part is determining what this looks like. However, really your main efforts need to be in making your diet healthier by reducing sugar and fat. Reduce all baked good (bread, cookies, pastries, cakes etc.) as well as desserts and takeaways. Bread will be the hardest change to make.
You do not have to give anything up, just eat less. Our healthy eating guide shows a plate with the proportions of food types to eat.
Most of your carbohydrates should come from fruits, vegetables and nuts. Most protein should come from lean meats, poultry, eggs, nuts and fish. If you follow a diet like this saturated fat intake will decrease.
Do it for your health
Following a diet such as this will reduce the risk of developing a variety of health conditions such as heart disease, diabetes, high blood pressure and dementia (if the research is all true).
In time you should be able to increase your activity levels – do aim to get fitter. Take longer walks with your dog; a young dog can walk for hours a day.
If your only food is a light breakfast, lunch and a light supper you will start to lose weight. It will take time though, so do not expect miracles overnight.
Because of your request I may put together a diet plan with calories etc. If you would like to share a few typical days of eating in the comments below please do so and we can review this together.