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Tips for Success
These tips will help you successfully implement your plan of action. Bookmark this page, or print it out and stick it on your fridge.
1. Eat Breakfast
Start with meal #1 at the beginning of your day, whenever that is. It doesn't matter if you work a midnight shift and begin your day at 3 p.m. Eat meal #1 within 30-45 minutes of rising.
2. Enjoy Choices
Each day's menu has built-in choices for various meals and snacks. This gives you greater freedom and control based on your day's schedule and food availability. Some suggestions are easy items you can prepare at home and take along with you. Other choices may be available at work or when you eat out.
3. Measure Your Portions
To meet your recommended caloric intake, it is important to pay attention to portion size, the "make-it or break-it" part of the plan. The plan itself is not difficult to follow--the menus are made up of everyday food that is readily available and tastes good. However, the tough part is paying attention to the amount you consume. Measure your food at home and wherever else you possibly can. The more often you do this, the better your eyes become at judging portions and the more successful you will be at controlling your caloric intake.
4. Keep a Food Diary
Considered one of the more effective--if not the most effective--tool for dieting success, a food diary lets you see your daily progress. Writing down what you eat makes it real because then you have to look at it. Keep a notepad and pen handy for daily recording.
5. Drink Water--Lots of It!
Water lubricates the joints, keeps skin healthy and looking young, prevents dehydration, and stops energy loss. Drink at least six to eight 8-ounce glasses a day. In addition to drinking water at meals, consider filling up a sports bottle once or twice a day and keeping it with you. Make water a priority and choose it instead of coffee or soda as much as possible.
6. Exercise
No nutrition plan is truly successful without an ongoing exercise program as part of your lifestyle. Scientists suggest the average woman's body fat percentage increases from 33 percent to 44 percent from age 20 to 60. A man is looking at an increase from 18 percent to 36 percent body fat. You may weigh the same, but a change in body composition is part of the aging process. This loss in muscle mass and gain in fat is called sarcopenia and results in decreased muscle strength.
Weight training is one of the best ways to maintain muscle mass. You can decrease your body fat by 1 to 2 percent every 4 to 6 weeks with a regular weight lifting regimen. This requires weekly workouts with light weights, rather than heavy power lifting. Whether your plan for exercise is a regimented workout of weights and aerobics, or light weights, walking, and working in the yard--just do it!
Exercise specialists recommend that the average person burn off about 1400 calories a week through exercise and gradually increase that number to 2000+ calories per week. Let your goal be to burn off at least 200 calories per day. Take the stairs instead of the elevator, park further from the door, walk the dog, and carry bags of groceries--it all counts and adds up! See our ThirdAge Fitness Center for resources and support.
7. Make It Easy on Yourself
The daily menus make terrific grocery lists. Print out all seven days to carry with you and shop for the week ahead so you are prepared. A little advanced preparation = less stress for you!
The Menus
Day 1: Food for the Soul
Day 2: Health Builders
Day 3: Manage Your Hormones
Day 4: Focus on Weight Loss
Day 5: Food to Stress Less
Day 6: Energy Enhancers
Day 7: Fueling Fitness
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