Slimming Down Simplified

As summer approaches, I’m taking a brief detour from the usual articles to focus on a topic we all care about—health and wellness. Losing weight is tough, especially as you age. Between the crazy supplements and influencers, it’s hard to know what advice to follow. Here are a few simple tips to help you start your journey today!

Truth 1: Consult Your Doctor First

Before you leap into a new fitness regime, check with your doctor to ensure you're fit for exercise, especially if you have health concerns like heart issues or joint pain.

Some medications can interact with changes in your diet—like certain statins reacting with grapefruit, so it’s important to chat about that. Most general practitioners will offer broad advice, unless they studied on their own exercise and nutrition are not a huge part of med school. Ask for a referral to discuss more specific concerns such as thyroid issues if you're struggling with weight loss despite your efforts.

Truth 2: Understand Calorie Deficit

The cornerstone of weight loss is simple (in theory); achieve a calorie deficit—burn more calories than you consume.

Using an app to monitor your food can be a huge help as you get started. Most people underestimate their calorie consumption and overestimate calories burned through exercise. An app like, MyFitnessPal, can track your calories and exercise helping you figure out how to create that deficit.

Aiming for a manageable deficit, like 500 fewer calories per day, that can lead to losing about one pound per week.

Truth 3: Don't Fall for Marketing

Beware of gimmicks. Terms like "All Natural" or "Healthy" are unregulated and can be misleading. For instance, there is a drink labeled "100% Natural" that packs 270 calories and 53 grams of sugar! It’s more sugar than a can of Coke!  That’s more than double the recommended grams per day for women!  

Indulge in treats sparingly. Whatever treats you can’t help but eat, don’t keep in your house. I suggest limiting sugary and salty foods, which are easy to overconsume. I mean who can eat, just one chip or a single M&M? A nutritionist can be a huge help in tailoring a diet plan that suits your needs and lifestyle.

Become a label reader and review the portion size, nutrient breakdowns, and ingredient lists.  You will be shocked to see how small portion sizes are for certain foods.  

Truth 4: Hunger Happens 

It's normal to feel hungry at times when adjusting to a new diet. I am not suggesting you starve yourself, that is awful for your health but adjusting to a lower calorie diet takes time. To cope with hunger, try drinking a glass of tea or water. And focus on high-fiber foods that can help you feel full longer. Protein and healthy fats also help fill you up. That’s why I snack on almonds.

Truth 5: Lifestyle Over Diets 

Most diets don't lead to long-term weight loss because they're not sustainable. Whether it's keto, Paleo, or intermittent fasting, these methods can yield results, but true success comes from making lasting lifestyle changes. Don’t deprive yourself of life's pleasures like the occasional cookie or soda/beer; instead, focus on moderation.

I am always on the lookout for healthy swaps. Certain popcorns are low in calories and high in fiber, which can help with a chip craving. For my sweet craving I like dark cholate with a little peanut butter on it. Some purchases will be fails, like the bag of chicken chips I bought in 2021, which my kids still make fun of me for buying.

Truth 6: Incorporate Strength Training

If you are healthy enough, lift weights! Women especially, should focus on strength training to counteract age-related bone density loss. You don’t need fancy equipment—a bodyweight routine at home is a great start.

Muscles are better at burning calories than fat! You do not need to spend hours in the weight room, two days a week, training your full body is a great start.

Don’t forget the cardio. I prefer slow steady state cardio for burning fat (like walking). I like it because I do not get super hungry afterwards. If you are short on time, there are many benefits of high intensity training. Studies have shown short, high intensity training burns more calories post workout than walking. The real key, what fits your life? If you have time for 30-60 minutes of walking, that’s great. And if you have 10 minutes three times a day- that also works.  Fitting in 30 minutes of cardio 5 times a week is also great for your heart. Just do not skip weight training!

Truth 7: Control Your Stress 

Last tip, stress management isn't just good for your mental health. It's crucial for physical health too, stress can trigger or worsen many conditions. Find activities that reduce your stress, such as walking, meditating, or journaling, and incorporate them into your daily routine. That might help with improved sleep quality, which is also a factor in weight loss.

I would love to hear what tips have worked for you! Please share!