How do you lose weight as an older adult?

I’ve pretty much always been a fitness guy. I like going to the gym – it helps me with stress and there’s something about a good sweat that makes you feel like you’ve accomplished something with your body. Especially when you work on computers all day long like I do.

But I was stuck. I hovered around 190 in my 20’s to my mid 40’s and then I went up to 220 and was stuck. I mean, stuck-stuck. If I tried old things that had helped me lose weight in the past like cut back on drinking and fatty foods (and ate a few more salads) but it wasn’t working. I was just there no matter what.

That was before I got a personal training coach for my bodybuilding journey. He laid out my macros and got me doing two things that I didn’t think would make a difference at all. I actually don’t believe it now but the proof is in the scale. These things combined with watching my food have knocked me down from 222 to 203 in a matter of two months.

Water with an orange
I try and fill this three times a day (30 oz) at work.

So what are the two things you could do right now and probably not have to count your macros like I’m doing.

  1. Water – You may think you are drinking enough water but I seriously doubt it. I thought I was but if you aren’t getting up from your desk to relieve yourself at least once or twice an hour, you aren’t getting enough. I can tell when I don’t get enough (usually on the weekends) and I don’t drop weight even though I’ve worked out and watched my food. BTW, I shoot for about a gallon and a half a day.
  2. Walking – How silly is that? Walking helps you lose weight. We’ve all heard that before but it’s the amount of walking along with how fast you are moving. You’ve got to get the heart rate up and you’ve got to go for at least 45 minutes or so.

Seriously, these two things have helped me drop the pounds that I couldn’t even budge for the past several years. Try it out. Let me know how it goes but I’ll bet you’ll be just as surprised as I was that it works. (Don’t tell my wife this – she’s been telling me for years that I needed more water and cardio).


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