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I say that from experience. LOTS of experience, LOL.
I'm a big guy. Always have been. I haven't always been overweight, but one day, around my fiftieth birthday, I suddenly realized that my weight, which had been creeping up slowly for several years, was REALLY out of control. In my mid-forties I was athletic, a runner and climber. My mid-forties weight was about 190-210, depending on activity level, mostly. I pretty much ate whatever I wanted.
I had some health issues in my late forties and early fifties, and between that and lifestyle issues my weight shot up. I reached 280 lbs by my early fifties. It sucked. I've been working on bringing it down ever since, using "structured diet" and exercise. I do my own diet planning, and the watch words are simply calorie reduction and eating real food-- the two together help me to both avoid overly processed food-like substances and reduce calories. I still eat butter, for example, because it's a real, flavorful fat. I just limit consumption. I figure I eat 1500 to 1800 calories most days. I pay attention. It's not hard, actually.
Exercise helps immensely-- not only does it burn calories directly and indirectly, through increased metabolism, but it makes me feel good. Strength training is the core of my exercise regime-- three days a week, lifting weights at the gym. I'm 55, so strength training is also good for keeping my bones strong and slowing the rate of age related muscle atrophy. The extra muscle mass burns calories faster, even when I'm sleeping. I do cardio workouts too, on the other days, for general fitness.
I'm down to about 225 lbs. That's roughly 55 lbs lost during the last two years, or about half a pound a week. It hasn't been hard to lose the weight at all-- the tough part was, and remains, changing and maintaining my lifestyle to support the weight loss. Structured dieting isn't hard when you make it a lifetime commitment and accept that you won't lose weight overnight. It takes months or years to lose it slowly, through lifestyle changes rather than trying to affect rapid change.
And you really don't need to pay Jenny Craig to tell you how to do it. Shop the outsides of supermarkets. Eat real food. Eat it sparingly. Learn to appreciate quality rather than quantity. Learn to cook, if you don't already. And get as much exercise as you can. If you sustain a regular exercise schedule, it makes you feel good.
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