These are fantastic tools that make food journaling so much easier. Choose a food journaling website or app such as SparkPeople or MyFitnessPal.Here are a few extra food journaling tips: With consistency and commitment, Evelyn will be able to gradually lose the 15-20 pounds she hopes to lose and attain her goal weight within 4 to 5 months. Keeping a food journal will help her stick to this plan, monitor her progress, and get results. In order to lose about 1 pound per week, Evelyn should begin with a 1300 calorie plan combined with 45-60 minutes of daily moderate to vigorous physical activity. A food log will also help Evelyn see the nutritional quality of her food choices and to what extent her diet is (or isn’t) balanced. It is just too easy to blow that calorie budget with a nibble here, a nibble there. When dealing with a limited calorie plan, keeping an accurate food journal becomes essential. I’d call that killing two birds with one stone! Take Inventory
And, more importantly, that same physical activity will also help Evelyn regain strength and reach her fitness goals. Because she has such a limited calorie budget to begin with, adding physical activity will be key to creating that calorie deficit without subsisting on starvation rations. Such a low calorie level is not only difficult to sustain, but will also lead to nutritional deficiencies and increased risk of muscle loss.įortunately, a calorie deficit does not have to be created through diet alone. This is an amount most dietitians would be hesitant to recommend. If, say, we wanted to help Evelyn lose about a pound per week and so cut out 500 of those precious calories, she’d be down to a measly 1000-1200 calories per day. You quickly see why weight gain happens so easily as we age, especially if physical activity isn’t a priority.įurthermore, you can also see why weight loss becomes a tricky proposition. Now if you’re thinking to yourself, ‘ Gosh that doesn’t seem like much,’ you are right! My friends, 1600 calories isn’t a lot and it certainly doesn’t offer much in the way of wiggle room. In other words, if Evelyn eats an average of 1600 calories per day, her weight will remain stable and she’ll neither gain nor lose a pound. If we assume that Evelyn is 5’3″, 150 pounds, and 58 years old, she would need roughly 1500-1700 calories per day to maintain her weight, taking into account a bit of light activity. It’s time to do a little math and figure out a weight loss plan that will be perfect for Evelyn’s needs. So let’s get something going for our friend, Evelyn, shall we? Aging and menopause can be tricky to navigate, but with a little grace and some fresh strategies, Evelyn can lose the weight and achieve her goals! Crunching the Numbers She needs a new plan that will help her lose those stubborn pounds before she loses her mind! Her old dieting tricks just don’t seem to work anymore. She’s made a few attempts to lose the weight, but without much success. Going through ‘the change’ has certainly been no walk in the park and to add insult to injury, Evelyn’s gained 15 pounds seemingly overnight.
Nearing 60 herself, Evelyn is no stranger to the changes that come with age, especially the big one– menopause. Remember Evelyn? She’s our busy caretaker who spends her days helping out her parents and chasing sweet grandbabies. This means I may earn a small commission at no extra cost to you when you shop with these links, which helps to make this blog possible. You’ll see that with customized weight loss strategies, there’s no age limit on reaching your goals! So follow along as we put together yet another Plan for Success.ĭisclosure: This post contains affiliate links.
#EVELYN BURN NOTICE HOW TO#
Though it may seem like your pants will never zip again, know that weight loss is possible at any age! With the help of our fictional friend, Evelyn, I’m going to show you how to deal with life’s curve balls and a scale that just won’t budge. Oftentimes the extra weight seems to appear overnight and getting rid of it? Good grief! Like a bad houseguest, these pounds show up uninvited and then refuse to leave! Weight gain can sneak up on the best of us-particularly so as we age. Welcome back to The Diet Oracle! If you’ve ever been startled by the number on the scale or stumped by stubborn pounds, then this one is for you! Today’s post is all about the weight loss strategies that will help you shed pounds and get results, whether you’re a spring chicken or a fine wine.
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