My eating plan — losing weight in my 60s

“This is the last time I am losing my excess weight.” That is what I told my friends and myself frequently. I needed to make an eating plan that would both enable me to lose those extra 40 pounds, and also to maintain my weight loss for the rest of my life. This plan had to be easy to follow and satisfying. I had to be able to eat the foods that I loved and I needed to be able to stick with my eating plan when I traveled, when I ate at restaurants, and when I celebrated with family and friends.

First, I made a list of all the foods that I wanted on my plan. I also made a list of foods that I detested and would not eat under any circumstance (such as liver and beets). I made different plans for work days and weekends, holidays, travel, unexpected “food emergencies” (when I missed lunch, for example, and there was only fast food available), and for restaurants. I included ice cream and chocolate regularly on my plan and allowed for occasional pasta and bread. My plan mostly consisted of whole grains, fruits, vegetables, fish, beans, protein substitutes, dairy, and healthy fats with the “extras” allowed frequently enough so that I did not feel deprived, but not so often that I gained back my weight.

I kept my plan very general so that it was easy to use and modify. My restaurant plan consisted of “protein, carbohydrate and vegetable”. Soup or salad was optional. Sometimes I included a piece of bread or an appetizer or dessert in my plan for the day.