<< Return to Eat Smart, Stay Fit
September 8, 2007
It Really Did Work!
I am at a loss as to what needs to be said now. It is like I have said it all. It has been 18 months and I have enjoyed a stable, effortless maintenance routine. My weight is dead on with minimal need to do more than eat the way I have taught myself these last 30 months.
I cannot say enough for the discipline of simply managing calories and limiting bad carbs. It simply works!
I found that 1,800 to 2,000 calories a day seemed to be the balance for me. Given my lifestyle (too much sitting at a desk), age (a spry 62) and exercise routine (tennis 3-4 times a week; kayaking two additional days, a little light weight work out and sit ups nightly), this is where I need to be to hold my weight down but not lose more. If I need to trim a little, 1,500 does it over a three day period.
My diet? Basically it is a balance of calories between protein (35%), fat (35%), and carbs (30%). But the carbs are good carbs (grains, fruit and green veggies) as is the fat (nuts, olive oil). Based on volume it is 70% grains, fruit and veggies, 25% protein and 5% fat.
I have replaced white bread, potatoes, and other "bad" carbs with large, interesting salads, a little more fruit, very lean, grass-fed meat or fish. In all, I still enjoy a varied and interesting diet including a moderate (medicinal mind you) dose of gin or scotch. I can deviate from the routine when out with a group and pizza is the only option knowing that one meal won't matter and, if it does, a slight adjustment over the next 24-48 hours gets me back to my norm.
The key, other than knowing the calories I am eating, is to weigh daily with a scale that shows tenths of a pound and observe weight trends. Managing the trends and knowing the calorie intake will soon give you the information (AKA power) to be in control of your weight.
At this point I am feeling like my life long struggle (mini-struggle in the grand scheme of things) is over. I feel great. My tennis is better than ever. And I am looking forward to a very active and youthful decade or two barring large trucks, errant bullets and other unavoidable obstacles.