Friday, July 31, 2009
You really are what you eat/do at Retirement
Many times, we wondered why we have not lose weight or our size is not shrinking. As a retiree and in our age group, our metabolism rate slows down. We have to exercise more to maintain or accelerate our metabolism rate..Further, if we don't watch what we eat or drink, we may balloon faster than we know.
So, how to do solve this 'heavy' problem? Create a calorie deficit.
Definitely, you need to exercise (output)..and more if you can. However, you need to do it moderately and after your medical examination by your family doctor. Keep to a simple routine:
- fixed schedule (find your favorite time schedule each day)
- do an activity that you enjoy and which pumps your heart rate to 65% of 220 less your age
- vary your activity each day to ensure your routine is interesting and not boring
- work with a friend, fellow retiree or an instructor
- walking is a great exercise, low impact to the knees. You need to pace at least 100 steps per min to gain cardio workout
- alternative cardio exercises include dancing, boxing, swimming, trekking and cycling
- moderate weight training for toning and muscle growth.
- keep a record of your exercise.
In terms of food (intake):
- greatly reduce fats intake. Stick to white meat of poultry or fish.
- eat lots of fiber - fruits and vegetables
- proteins are good filling food. Beans, meat, toufoo, fish are great.
- eat small portions - 5-6 times a day. Don't wait till you are really hungry otherwise you tend to eat much more than your need.
- keep a record of what you eat.
You will notice I suggest "keep a record". This helps you to track what you output (exercise) and what you input (eat). You can then reflect what you do/eat and determine if you need to change something in your routine. It provides accountability to.........yourself.
No one can look after you better than YOU yourself. So, don't wait...keep a record...and you will discover how much you have actually progress in combating weight gain..
Have fun..
.
.
Comments? Feedback? Questions? Let me know...Thanks..
.
.
So, how to do solve this 'heavy' problem? Create a calorie deficit.
Definitely, you need to exercise (output)..and more if you can. However, you need to do it moderately and after your medical examination by your family doctor. Keep to a simple routine:
- fixed schedule (find your favorite time schedule each day)
- do an activity that you enjoy and which pumps your heart rate to 65% of 220 less your age
- vary your activity each day to ensure your routine is interesting and not boring
- work with a friend, fellow retiree or an instructor
- walking is a great exercise, low impact to the knees. You need to pace at least 100 steps per min to gain cardio workout
- alternative cardio exercises include dancing, boxing, swimming, trekking and cycling
- moderate weight training for toning and muscle growth.
- keep a record of your exercise.
In terms of food (intake):
- greatly reduce fats intake. Stick to white meat of poultry or fish.
- eat lots of fiber - fruits and vegetables
- proteins are good filling food. Beans, meat, toufoo, fish are great.
- eat small portions - 5-6 times a day. Don't wait till you are really hungry otherwise you tend to eat much more than your need.
- keep a record of what you eat.
You will notice I suggest "keep a record". This helps you to track what you output (exercise) and what you input (eat). You can then reflect what you do/eat and determine if you need to change something in your routine. It provides accountability to.........yourself.
No one can look after you better than YOU yourself. So, don't wait...keep a record...and you will discover how much you have actually progress in combating weight gain..
Have fun..
.
.
Comments? Feedback? Questions? Let me know...Thanks..
.
.
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