10 Daily Routines That Helped Me Shed 80 Pounds After 50
Juggling a busy household, three kids, and a full-time job can make weight loss seem impossible. But for Mish, a determined mother in her 50s, creating a sustainable routine was the key to shedding an impressive over 80 pounds. Her journey proves that with the right approach, significant weight loss is achievable at any age. Read on to learn practical tips and expert advice that can help you kickstart your own journey, no matter your age or lifestyle.
Embrace Your Mornings
Mish's transformation began with a simple change: waking up earlier. "I was not a morning person at all, but starting my day a little bit earlier was a game changer for me," she reveals in her post. By reframing this extra time as "me time," Mish found the motivation to stick with her new routine. She dedicates the first 90 minutes of her day to self-care, including 10 minutes of yoga to loosen up her joints, hydration, and journaling.
Plan Your Meals for Success
Meal planning became a cornerstone of Mish's success. "Sunday was planned for the meals for the week. Look at the calendar and see what was booked," she shares. This strategy helped her maintain consistency in her breakfast and lunch choices while allowing for variety in dinners. Mish underlines the importance of planning snacks, too, ensuring she never goes hungry. "I eat six times a day," she says, dispelling the myth that weight loss requires starvation.
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Stay Hydrated Throughout the Day
Hydration plays a crucial role in Mish's daily routine. She aims to drink over half a gallon of water each day, starting with her first bottle before getting out of bed. "I know that if I drink water regularly through the day, it stops me from snacking as much. It fills me up, and it keeps me hydrated," Mish explains. She strategically consumes most of her water in the morning to minimize nighttime bathroom trips.
Incorporate Movement into Your Daily Life
Increasing physical activity was challenging for Mish, who works a desk job. She found creative ways to incorporate movement into her day, such as taking small steps when walking to the restroom, marching in place while boiling the kettle, and going for walks during her lunch break. "Find stuff that you enjoy doing. That's the trick to moving more," Mish advises.
Discover New Forms of Exercise
Mish discovered a love for dancing, gardening, running, and weight training – activities she had never imagined enjoying before. Blanca Garcia, RDN, supports this approach, saying, "A low-impact physical activity like walking, jogging, swimming, cycling is the preferred method for fat loss." She recommends starting with 30 minutes of daily walking, which can be split into two 15-minute sessions if needed.
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Establish a Relaxing Evening Routine
A solid evening routine complements Mish's morning habits. She prepares for the next day by setting out exercise clothes and filling a water bottle. Journaling before bed helps clear her mind. "I write in my journal and put anything in that needs to come out of my brain to get it brain dumped on paper so that I can deal with it tomorrow," she explains.
Track Your Progress and Celebrate Wins
Mish emphasizes the importance of tracking progress to maintain motivation. "Tracking, making a little note of where you started from and where you are now because that gives you a reason to celebrate," she says. Whether it's through photographs, measurements, or noting fitness improvements, acknowledging progress is crucial.
Focus on Sustainable Changes
The key to Mish's success lies in consistency and patience. "Little changes that you can sustain over a long period of time. That is the key to long-term sustainable changes," she emphasizes. Garcia agrees, stating, "Setting overly ambitious goals with physical activity can lead to injury, but also can have feelings of despair if the goals are not met. That is why when discussing goals, they should be something attainable that won't require extreme measures."
Prioritize Nutrient-Dense Foods
Garcia recommends, "To lose fat in a healthy way you need to take an inventory of what you eat, identifying foods that you can avoid already automatically helps lower caloric intake that was unnecessary." She suggests increasing consumption of good fats found in nuts, seeds, beans, legumes, and avocado, while eliminating highly processed foods.
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Be Patient with Your Progress
Sustainable weight loss takes time. Garcia shares, "Although as tempting as it may seem to want to lose fat very quickly, slow and steady is safer for the body." Focus on making lifestyle changes that you can maintain long-term, rather than seeking quick fixes. And if you enjoyed this article, don't miss I'm a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.
