this post was submitted on 25 Dec 2021
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For me regular, maintainable changes are the way to go. Find exercise types that you enjoy and do them regularly. If that is once a week a first, perfect. If it is waking up to yoga every day, also perfect. As that becomes second nature add a little more. You won't see changes at first because you are working to build healthy habits not make wide sweeping and unsustainable changes. Generally, I would say ditch the scale. Measure your progress in how you feel and if you are meeting your goals. I keep track of things like time to run a mile, weight lifting/rep increases, and things like that to show myself that I am making progress. I had some random goals to work towards too, like being able to walk on my hands. If you have something that you're working towards it will keep you motivated.
On eating, I eat whatever seems good and I don't count calories. I do try to pay attention to when I am feeling full enough. Always take wait before having a second portion. Again, slow, maintainable changes are the way I want to go.
As a full disclaimer, my drive is to be capable and have fewer health problems and injuries as I age not to build any sort of physique.