do little things. I was a person who enjoyed "MAlta Goya" sodas. I drank them nd sugar laden coca cola by the case.I also ate snacks(crisps were my undoing) nd big meals I ballooned up to bout 235 (lb) in the last 10 years. I had an emergency surgery in March 2016 and sat down and talked with a nutritionist and made these little changes
1I quit those phosphorilated sweet (and diet) sodas. Sugar and phosphorilated "fake" sugars all have dietary effects . I now drink flavored water with no carbonation or phosphorilation
2as CI said, many small meals vs huge restaurant sized meals. I now eat a big breakfast, a light lunch nd a lightish supper. Desserts are a conscious effort to keep calories low. I will eat a treat dessert maybe once a week but usually eat fruits or those "OUTSHINE" ice pops (They make some awesome fruity flavors and arent considered diet food)
3 count calories nd enjoy life but try to keep cap on a days eats
4EXERCISE. I walk every day and twice a week go for a 2 to 5 mile hike.
Since Early March 2016 Ive lost 35 lbs . Im down to 192 and feeling great. I can do squats again and I dont feel like Im carrying 3 bowling balls around my waist.
Sugar in everything seemed to be my biggest source of fatness. I turned 66 on Dec 1 and Ive felt as good as ever. Im not gonna take up downhill skiing because I understand the chemistry of bone as it ages and I know it would be a stupid exercise even though I was very good skier in my younger days. Ill stick to hiking and moderate climbing.
It works and the neat part is, once you develop this pattern of eating and exercising (so that you are NOT purposely "dieting" you can lose weight as a desired outcome of a lifestyle.You will sort peak out nd , Iv kinda reached one of those plateaus, its no big effort to keep going. SO Im only losing a pound a month now, I can live with that.