Baby Boomer Health Advice: Bust That Gut!
When it comes to living a healthier life, Dorothy Packer-Fletcher is a baby boomer who knows of what she speaks. Several years ago, she cut her weight almost in half! So BoomerCafé asked her to tell us how she did it. And equally important, how she kept those pounds off. Her advice? Bust That Gut!
As a weight loss coach, I help my boomer clients realize that they’ve gained in life experience, knowledge, and wisdom. However, just because they’ve expanded their horizons doesn’t mean they need to expand their waistlines. Most active boomers still feel 25, but middle-aged spread, love handles, and loss of muscle mass tell us otherwise. To shed those pesky pounds that have somehow snuggled in around the middle, I recommend my ten-step plan to help achieve weight loss and improve health.
Step 1: Take that pair of jeans, suit, or dress you’re just sure, someday, you’re going to fit into again, and give it away.
Step 2: Measure your waist. If you cannot overcome the compulsion to weigh yourself, do it once a month and only on one scale. Then, stop weighing yourself because muscle weighs more than fat. Aim for cutting your waist size, not necessarily your weight.
Step 3: Exercise changes must come before dietary changes. Do at least 30 minutes of aerobic activity three times per week. Stretch before and afterward. And, weight-train twice a week. But muscle fiber breaks down when we train; it rebuilds on the day of rest. So don’t weight-train two days in a row unless you are doing upper body one day and lower the next. For you women, you will not bulk up, I promise. Weight-training speeds up the metabolism, builds strength, improves posture, and strengthens bones.
Step 4: Get enough sleep. If you don’t, you will eat more. Don’t believe me? Try it. Also, keep yourself hydrated, but don’t drink so much water that you’re nauseous or dizzy.
Step 5: Always make a list before you leave for the supermarket. Shop the periphery of the store. This means fruits and vegetables, low-fat dairy products, lean meats and fish, whole grains. If you have “trigger” foods such as crackers, ice cream, chips, avoid those aisles. If you can’t avoid them, keep your eyes on what you need and move on.
Step 6: Read labels. If you spend most of your time with the fruits and vegetables, you will notice they don’t have labels, which means, practically speaking, that these are foods that you can eat in abundance.
Here’s a surprise, but trust me here: avoid diet foods and low fat foods, except dairy, and don’t get anything that has high fructose corn syrup or partially hydrogenated oils. These foods boost your glycemic level and clog your arteries.
Step 7: Make breakfast your biggest meal. If you are too rushed in the morning to make a big healthy breakfast, do whatever prep work you can do the night before. Caffeine at breakfast is fine. But after that, try to avoid it. Caffeine lingers as we age, and it also increases appetite.
Eat your smallest meal at dinner. You should ideally stop eating at least two hours before bedtime. You’ll sleep better and wake up hungry. Do not exercise right before bed unless you’re doing stretches or light free-weights. Aerobic exercise increases endorphin levels and revs up the body just when you need to relax and calm down.
Step 8: Use smaller plates. It really is true that the bigger the plate, the more people eat. If you don’t want to give up your good china, take about 25% of the food off and pack it away for another time. Save it for breakfast or a later meal and reheat it. Honestly, you’ll never miss it.
Step 9: Be consistent. You have to exercise regularly forever. You have to eat a healthy diet forever. If you have a favorite food that’s not so good for you, go ahead and eat it once a week. If you don’t, you’ll get frustrated, eat all around it, then wind up eating it anyway. We’re only human.
Step 10: If you fall off the wagon, let it be for a day, two days at the most. Then, back to the program.
Make these ten steps your way of life, and you’ll get that midsection down to a healthy level. You might not have the waist of a 25 year old, but then, a lot of those younger people are overweight and out of shape. We baby boomers can take the lead in terms of good nutrition, fitness, and a healthy lifestyle. Moderation, dedication, and balance are the keys to success. Slow weight loss equals permanent weight loss. Good luck!
Email Dorothy Packer-Fletcher at kenthea@verizon.net
About the Author: Since the summer of 1999, BoomerCafé™ has been an online creative writing gathering place for baby boomers with active lifestyles and youthful spirits.
carol stanleyc | Aug 8, 2008 | Reply
i like this article because of the list. People do well following one thru ten or whatever. It all makes good sense. Now the big thing is to do it. It has been a habit all my life to stay in good shape..and it can easily get away from you..We no longer can have splurge after splurge without paying the price. Carol Stanley “For Kids 59.99 and Over”
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susan crist | Aug 8, 2008 | Reply
Great, practical tips from a person who knows her “stuff.” Who better than someone who shed half her weight and has kept it off? No extreme deprivation. Had heard about not drinking diet soda or using artificial sweeteners, but glad to see it is confirmed here. Like the tip about throwing out the jeans. How many of us keep things we can never ever fit into? I am thin, but have a thick midsection. Going to try these tips and see if I can reduce my waist size.
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Dorothy Packer-Fletcher | Aug 8, 2008 | Reply
Thank you, Carol Stanley, for your comments. Many boomers remember the days when that extra weight would melt off. Our metabolisms do slow down as we age, but we can rev up with exercise, healthy eating and weight training. Congratulations to you for keeping in shape. It takes discipline.
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Dorothy Packer-Fletcher | Aug 8, 2008 | Reply
Thank you, Susan Crist. We all tend to keep items of clothing we’re sure will fit one day. You sound like an active woman who knows her stuff. Diet foods only make people fatter. Deprivation does the same in the end. I hope you will find my tips helpful. Good luck.
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susan crist | Aug 8, 2008 | Reply
Dorothy,
Have you written any books on the subject of weight loss? I would be interested in reading it.
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Karen | Aug 8, 2008 | Reply
Wonderful advice, and so very true. These changes in lifestyle are so important for long-term goals. I love the list format because it drives the important issues home via bullet points which are easier to review again and again. You certainly set a great example for everyone struggling to become healthier! Thank you.
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Dorothy Packer-Fletcher | Aug 8, 2008 | Reply
Hi, Susan Crist. I have written a book called “Emotional Eater No More.” It’s a book/workbook for emotional eaters. I’m currently looking for an agent. Wish me luck.
Thank you so much for asking. There is hope for all people struggling with their weight.
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Dorothy Packer-Fletcher | Aug 8, 2008 | Reply
Hi,Karen. Thank you for your comments. I do hope that my 10 Steps will help. Losing weight and keeping it off takes time and effort, but it can be done. My program emphasizes exercise and healthy eating. I know you will do well.
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susan crist | Aug 8, 2008 | Reply
So is your workbook available or do you just use it with your coaching clients? I know it’s hard to find a publisher/agent, but hopefully someone reading this on Boomer will give you a lead. Good luck.
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Betty Field | Aug 9, 2008 | Reply
Hi Dorothy
Your weight loss formula is one of the most useful I have yet seen.
I do hope there is a publisher who is wise enough so see its potential. Good luck
Betty Field
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Dorothy Packer-Fletcher | Aug 9, 2008 | Reply
Hi, Susan Crist. At the moment, I use parts of my workbook to assess new clients and identify their specific needs. I also sometimes give clients exercises from my book. I, too, hope I find a publisher because people need help, and they need it now.
Thanks,
Dorothy
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Dorothy Packer-Fletcher | Aug 9, 2008 | Reply
Hi, Betty Field. Thank you for your kind comments. I’m on the hunt for a publisher for my book. Being overweight is a lonely journey. Diets don’t work, and people give up. I want them to know there is help and hope for a healthy life.
Thanks,
Dorothy
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Phil Doran | Aug 12, 2008 | Reply
It seems that as a society we’re drowning in diet plans and food gurus as we all grow fatter and fatter. The inevitable conclusion is that none of these gimmicks work. DPF’s ten simple steps work because they’re simple, logical, and do-able. I’ve incorporated most (but not all) into my life and it’s how I’m able to control my weight.
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Dorothy Packer-Fletcher | Aug 12, 2008 | Reply
Hi, Phil Doran. I do live my program, and I know that it works. It sounds as though your daily regimen is very similar. Congratulations because it is hard work.
If you are the Phil Doran who wrote “The Reluctant Tuscan,” please know that I loved your book, have given it as gifts and enjoyed the many positive responses from my fellow readers.
Thanks for reading my piece,
Dorothy
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Richard Bedrosian, Ph.D. | Aug 13, 2008 | Reply
I think these are very constructive suggestions, consistent with the current research on eating problems. As a clinical psychologist and a “gym rat” for over 30 years, I am thrilled to see your emphasis on exercise. Regular exercise not only aids in weight management, it improves mood and builds self-esteem.
I hope your work gets wider exposure - you surely deserve a wider audience.
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Dorothy Packer-Fletcher | Aug 14, 2008 | Reply
Hi, Dr. Bedrosian. Thank you for taking the time to share both your clinical and personal perspective. Exercise does make a difference both physically and psychologically. Without it, people cannot lose weight and keep it off. I truly appreciate both your comments and your professional support.
Thanks,
Dorothy
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