Reply to I am 54, and need some serious advise about weight, some deperession, in a rut.

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Reply to "I am 54, and need some serious advise about weight, some deperession, in a rut."

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[quote=Anonymous][quote=Anonymous][quote=Anonymous]Just change one thing OP. Stick with it every day for three weeks. Then you’ll automatically add another. You can do this!!!![/quote]
Sugar first? What else and in what order? Thank you.[/quote]

Agree with the PPs who say exercise first for mental health, but you have to make it sustainable and achievable. How much do you currently walk? Add 2500 - 4000 steps to that and try to do it every day. I got an apple watch and am very motivated by the 'rings' that you close by moving and exercising, some people are motivated by a step goal. I found it helpful to set a goal of moving my body for 30 minutes every day, some days it is a weight session but other days I just walk for 30 minutes.

Other things to try after exercise (but only one at a time and don't add more until it feels very easy and attainable to do what you are currently doing):
-cut out drinks with calories (soda, juice, alcohol, sweet coffees)
-drink 3L of water per day
-no snacking after dinner 
-add a scoop of vegetables to every meal and eat that first, slowly, and with water - you will eat less of whatever else is the main, but it won't feel restrictive
-increase step goal, move to doing hilly walks[/quote]

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