@4kitties wrote:
I can tell you what worked for me, but we are all different and I would tell you first and foremost to talk to your health care professional.
I have found that exercise has helped me in many ways but it did not help much with my weight loss. The ONLY thing that helped me lose weight was watching my food intake. I cut out all artificial sweeteners, all soda, and all processed foods. I ate lean low fat proteins and LOTS of veggies.
I concentrated on high fiber options.
I had to learn to be patient with my body. Losing weight in my 60's was slow going. I tried to concentrate on making permanent changes, not just doing a "diet".
The newer versions of WW never worked for me. I am a life time member that lost her weight by following the older exchange plan. It still works for me. Have kept my weight down now for almost 3 years by following it.
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Everything she said! I lost 23 lbs a few years ago (unfortunately, this year's been not "normal" in ANY way for me, so I've put on 10 lbs, and not being hard on myself...just trying to do my best now to rejump my metabolism and turn it back around.)
But I saw a nutritionist and lost that weight, at 60 y.o., post-menopause, when I thought maybe it wasn't possible. It was...by doing just what this poster suggests.
And yes, exercise is important, but what I ate was the MOST important...and what this poster advises is just what my nutritionist advises. Portion control, 3 meals a day, two snacks, have breakfast 1 hr. after getting up (gets your metabolism working), stop eating a few hrs before bedtime, no processed foods, lean proteins, lots of veggies, limited dairy (3 svgs a week, while you are in "weight loss" mode), limited alcohol (3 drinks a week), 3 fruit a day (delete a fruit for every glass of wine), no sugar.
Did I ever have a small cheat (one more drink, one piece of chocolate, a bowl of cereal late at night because I just needed a snack....) YES, and I still lost weight. My nutritionist allowed a little leway, as long as I still was successful...which I was. Lost about 1/2 to 1 lb. per week (no fluctuations up) for about 5-6 mos.
Again...talk to your doctor too if at all worried about anything...as far as movement and your back...there are exercise bikes with a back on them (recumbant ones) sold here and on HSN, Amazon etc. But any movement is better than none...you could try that sitting peddler, and maybe some upper body light weights? Look for something simple on YouTube or On Demand Fitness (all kinds of levels.)
When I was losing (it was winter) I used my exercise bike 30 min. of cardio a day, 7 days a week.
Hope that helps you. Don't get discouraged...it CAN be done...you just have to find what works for you.
That eating plan above and what the other poster said generally works for people...start somewhere...
WW I tried online and didn't stick to it...too much too complicated...for me...but works for others. That plan above my nutritionist offered (I was weighed and met with her once a week...she's online now during COVID) if you want her website I'll post it....anyway it worked better for me than WW, when I was discouraged that NOTHING was going to work too.
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