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Found this and thought it was hilarious
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Eat salad twice a day, go to cross fit.
Rising Star
Avoid vegetables? Wow why?
I’m not mid 50, but had to deal with the same in my early 40s.
First thing to note is that exercise and diet must go hand in hand. Exercise should not be an excuse to eat a bad meal. Reduce or eliminate the rice as much as you can. Eliminate sweet and soda from your lifestyle. Portion control , always. During the first few weeks or month, you should feel a bit hungry after every meal or else you are not doing it right.
I did cardio to begin with. Treadmill, walking around the block , upgraded to running - at least 5 days a week.
Dietician makes sense. We get a decent amount of benefits - might as well make use of it. Thank you!
Mid 30s and decided to significantly pivot towards a much healthier lifestyle in my early 30s .
In 3-4 years, I am 25 kgs lighter, gained considerable amount of muscle mass and overall healthy vitals.
Here is what worked for me:
- The only magic pill is Discipline.
- What you eat is 80% of the job vs exercise
- If you want to lose weight the only way thermodynamically possible is net calories deficit : So start monitoring everything that you eat and try to eat lower than your BMR
- Heart health is important: Do enough cardio to bring to your resting heart rate down, 1-3 times a week
- Muscles will degrade very quickly at your age if you don’t train them enough : Strength training 2 times a week and eat minimum protein of equivalent to body weight (X kgs body weight = x gms protein)
- Sleep well ,7-8 hours
- Drink lots of water, important for protein digestion as well
- Balanced food is important, keep changing diet to avoid boredom : Make sure to add enough fibers, veggies and light amount of fruits
- Every now and then cheat meals is okay, : Alcohol, sweets etc. Keeps life fun.
That’s all excellent advice - and thank you for taking the time to write it all up. Appreciate the effort you put in.
I had a wake up call like this a few years ago and decided to turn it around. It takes a LOT of resolve, especially if you are on the road.
Things that helped me.
1. Complete change in diet. I used Healthifyme to help and I was shocked at the contrast between what I was supposed to be eating versus what I was eating. You can use any other app etc. but healthify was made for desi diets and they really bug you into being disciplined which was helpful. But do what works for you.
2. Severely limit or eliminate the following from your diet: Sugar, Bread (yes that means home made wheat rotis as well. At least limit to 1-2 per week), alcohol
3. Portion control aggressively
4. Keep active. CrossFit and weight training 3-4 if your fitness level allows it. Supplement with power walking 6-7 days a week. I aim for 30 miles a week.
5 Increase water intake. Sleep 7 hours but try to have regularity in sleep which has been hard for me to maintain with travel across time zones
It really did. I lost 35 pounds in about 8 months. Significant positive changes in numbers. All without any medication.
Over time the discipline tends to get challenging. So important to find out what helps you keep up the discipline. Good luck. Don’t delay start your journey now.
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Very sorry to hear , If diabetic or obese- I have heard Mounjaro has brought most such folks back in game.
Diet and Exercise are important , but please also look at stress level and mental well being … in 50s the most important thing is to stop chasing …
Ok RFK Jr
Consistency is the key with adjustments as you grow older. Lift weights, cardio with target heart rate, get up and walk, maintain flexibility, eat clean for most part with more protien, calorie deficit, stop drinking / smoking. Don’t get aggressive with change unless you know you can sustain it.
Cut back on processed foods, sugars and alcohol.. like the others said discipline and get active..
Also we got this way over many years and it will take sometime to see results. Stay positive
Yeah - being patient is right. I can’t expect quick turnarounds.
I’m 35 and dealing with the same, my desi doctor gave me this angry WTF look when he saw my numbers, that was enough of a scare for me to start getting healthy!