If you want to lose weight (and save money), stop eating three meals a day
First I want to preface that I’m not a doctor nor a dietician, or anyone who can back up the following advice as someone well versed in science or medicine, but I am a woman over 40 who has lived a lifetime with a slow metabolism and who has always had to watch her weight (or buy bigger pants).
While I’ve only been at my ideal weight a few times in my life (right now is not one of them) when I have, I have done the following:
- Ate only 2x a day ending before 7pm (some call this intermittent fasting)
- Consumed water and coffee most of the day
- Ate lean protein with at least one meal
- Ate most of my carbohydrates with the first meal
- Walked or stretched some during the week
There are a lot of things that we need to evolve in the U.S., but when, how and what we eat might be one of the most important due to the cost not only to our bodies but to our healthcare.
I’ll explain.
While the quest for thinness has always been a part of our culture, I mean check out this ad from the 50s…
…the whole “eat 2500 calories a day” for a healthy weight pushed by the FDA in the 90s has never made sense as it was completely outdated. From what I’ve read, it was based on what was good for military service — people who are active and in constant motion. Last time I checked, we sit in America, a lot.
There isn’t a quick fix for sustainable weight loss (even though every TV ad today would have you believe differently) but the above 5 suggestions are what has worked for me and several of my friends. It takes about three months to really start to see results, and it’s also easier to stay the course long term (unless you have something that significantly throws you off).
About two years ago I did something stupid. I came out of a surgery and instead of reducing the amount I ate and drank as I sat on the couch and recovered, I doubled it and was not exercising — other than hobbeling back and forth to the kitchen.
Don’t believe those hotties on Insta and TikTok who are telling you that you can get “snatch” by doing a series of three exercises. No. Real weight loss (and especially a six pack when you are over 40) comes with eating less, a lot less.
Let’s face it, Americans are fat. Of all developed nations, we have the most obesity and Type 2 Diabetes. While some people have genetic predispositions that make it more difficult for them to lose weight, the weight gain our society has experienced since the 80s is mostly due to cultural shifts. From our sedentary lifestyle to increased portion sizes to soft government regulations on food labeling, sugar and processed foods (this is something RFK and I agree on), we have leaned into being a fat nation. Yet the truth is, we don’t like it and most of us wish to be thinner or we wouldn’t talk about it so much. Not only that, but being overweight is unhealthy and extremely expensive.
If you are obese in our country, you may be spending over 40% more on healthcare than those who are not obese. In all, costs to treat obesity exceed $170 billion annually and lately, weight loss drugs like Ozempic™ are driving these costs even higher.
I know that self control is not easy. If it were, we would all be thinner, sober, go to the gym more often and leave cigarettes alone. I have bad days where I consume way more than I meant to, but I try not to beat myself up about it. It’s important to give yourself grace, always.
I started back on my five point routine about a week ago. At the start of the year I was walking less than 2000 steps a day and now I’m walking 5000 and eating two times a day without snacking in between. It’s a start and I look forward to reporting back to you in June.
My ultimate goal: To lose the weight I gained during surgery and avoid the doctor’s office as I age. We’ll see if it works.
