1973astolz's Journal, 19 Apr 23

I’ve bounced around for a long tome before I found a more effective and sustainable plan. The two biggest needle movers for me was a high protein diet in a small calorie deficit, combined with regular strength training, and a little but if cardio here and there. If you’re interested in what i think, I can elaborate. You can do this. It just takes some patience, some consistency, and a plan that works for you and your lifestyle, as these tend to be long term endeavours. 🤠 

Thank you. I'm going to be honest I'm not into exercising unless I enjoy it like going for walks. I was dancing at home. I blast music I love and would dance with movements that hit certain areas of my body parts. I did lots of research last year on dance moves thar helped and was fun. This helped me. Last year during the winter if I didn't walk I was on my exercise bike three days a week including dancing. This year I don't have exercise bike because I let my mother inlaw bore it because she had knee surgery and needed it. Now with warmer weather I can walkwalk.walkanddance.dance.  

Walking is one of the best forms of exercise. Particularly when incorporating 10+ minute walks after each meal. Another “tweak” you could make to your dance moves could be adding some wrist or ankle weights, or resistance bands. There are plenty of bodyweight routines that you might enjoy as they can be similar to a dance routine as well, depending on how the workout is programmed. Aside from finding fun ways to get more movement in, I would suggest aiming for about 8-12 calories per lb of current bodyweight (start at the high end. And adjusts as required based on results after 2 weeks of consistency, and 1g of protein per cm in height. Research shows focusing on a high protein diet in a small calorie deficit to be more effective for weight loss than the popular diets that pop up periodically. Low carb/high fat and high carb/low fat give similar results when protein and calories are controlled for. So, since that is the case, your best bet is to only focus on hitting calorie targets and protein targets for effective results. Eat fats and carbs at whatever ratio you like within your calorie budget after protein has been accounted for, and you should be on your way to your goals. Whatever you decide to do, best of luck with it.  

I dance in my living room all the time -- it's my favorite cardio. I don't agree with @StomachMonkeys that you need to strap on weights, as that restricts movement, and the whole point of dance is moving with joy and freedom. That said, I also do a separate strength training routine using resistance bands and my own body weight. Out of all my regular activities (yoga, Pilates, walking, hiking, dance), the strength portion is my least favorite, but it needs to be done, just like chores around the house. So just carve out 15 minutes 3x/week and pretend it's like cleaning -- the results are definitely worth the effort.  

Thank you for advice everyone. So I should also explain that where I work I'm on my feet for 5 to 6 hours but I don't really move as much and my hours is from 4pm to 9pm. I try to bring my dinner to work but sometimes I don't have time to eat because it's gets really busy. So then I'm eating my dinner at 10 pm and then go to bed. My addictions is sweets especially chocolate which I'm around all the time. Lol! So I try to move by walking in the mornings and then do a dance workout or clean the house by afternoon. This is was helping last year. I got out of routine but I plan to go back. Today Im going to try to move more at workand even clean there and we are getting a order today of Beer so Im going to try to help with that.by doing this.  

The Beer order is like lifting weights and walking back and forth from one end to where Beer is stalked. I do try to help anyways but most of the time I have to stop to serve customers. I want to enjoy the foods I eat and not feel like I'm on a diet. I found that works instead of depriving myself but in small portions and not everyday. My sweet tooth has gotten bad again and one chocolate wasn't enough. So I have to cut that back again and eat my chocolate frozen yogurt in small portions and sometimes I would eat small portions of strawberries. If was to late to eat I would have a black tea with a sweetener. The foods I ate last year I enjoyed but to have it all the time I got bored and need to find other recipes.  

To be fair, i didn't say you “should” add resistance to dance, but rather you could. Perhaps i wasn't clear in my earlier comment. Just trying to make a suggestion to take an activity that is already enjoyed, and tweak it a bit to make it a bit more effective in achieving fat loss goals. My actual opinion though, is finding the activity that suits you, and that you enjoy doing, regardless of what the science or research says is “most effective”, will be better overall because I believe health and fitness should add to your life. Not take away from it. 🍻 

Thank you @StomachMonkeys for your suggestions. I understood what you meant and it's something I will try and thought of using resistance bands or weights.  

Appreciate your complete honesty. You’re not going to lie to yourself and that’s the best place to start. I found what helped me was to make my list of approved foods and then create menu ideas. And then I have a quick reference of what I’m having for meals each day and It’s a good variety and I’m not tempted to stray. 

💪 

I came back too:) welcome back I was here in may of last year lol 🤣  

Welcome back @CaroleebaPablo! I remember you last year. I hope you all best!  

I came back for the first time in 68 years… apparently, it is never to late to treat yourself with a kindness… I am sure you must have learned all sorts of things from your journey, that puts you ahead of many of us… I look forward to learning from you — Stay Strong :) DV 

I came back too, having almost lost everything I wanted, then back to 20lbs heavier than this time last year. I think the important thing is - we are back! 

Welcome back @Lindart. I thought that was you. I remember you from last year. Your right about the import thing is we are back and know we need to get back on track. I know some of us can fall back but I do envy people that keep going. My best friend lost 250 pounds year and half ago and she is still doing what she is doing. Her husband lost weight but has gained some back and trying to get back on track. He has lots of delicious recipes that he is going to share with me that helped him the first time loosing weight. I will share in here whenever I make a meal . I hope all is well with you and wish you the best.