The man gained weight by eating extremely processed food, which he thought was healthy. It is now 50 pounds easier due to 3 habits.

• 60 -year -old Christopher Kaufman began gaining weight at 40.

• By the age of 50, it accounted for over £ 200, with a sedentary lifestyle and an ultraviolet food diet.

• Diet corrections, fractures of movements and regularly weighing themselves, helped him to lose 50 pounds.

Christopher Kaufman’s 50 pounds weight gain was not immediately. If anything, it took more than a decade to climb steadily.

“I was around £ 10-15 overweight as we got into 40,” Kaufman told Business Insider. But it was my 50 -ies when I said, “Oh, we have a problem here.”

Kaufman grew up actively, feeling that he could “eat anything” and not gain weight. This changed when his mother died in 2005. And when cleaning her home, she was exposed to toxic mold.

Shortly after blood tests found that he had developed gluten sensitivity, milk and yeast. He changed his diet into gluten -free and some alternatives to dairy products without cows. Although they reduced his symptoms, he began to gain weight. Tapieca-Flour clichés and coconut dairy products he used were particularly processed, which are often associated with weight gain.

Kaufman also did not move all day. Before he received a doctoral degree, he spent remotely working remotely at the Fortune 100 technology company, spending hours studying.

By 2022, at the age of 57, he weighed about £ 208 and had high blood pressure. He knew he needed to change his lifestyle. “I said, well, you know what? I ran a marathon,” he said. “I can do it.”

In two years, Kaufman lost 50 pounds and reduced blood pressure by changing eating habits and taking a more active lifestyle – without strict diets or stressful training.

“I have the skills to look at activities compared to calories, and now I can just play with them,” he said. “This is constant improvement.”

It reduced the highly processed foods

Kaufman began focusing on Whole Foods and reducing his extremely processed consumption. Although he did not follow a particular diet, he was most reminiscent of the Blue Zones diet based on the world’s longest study.

He began to investigate the carbohydrate ratio in his plate and protein. When Kaufman was a runner (married a La marathon 20 years ago), he gained the habit of loading carbohydrates for energy. Now he realized that he was not moving enough to justify as much carbohydrates as he ate.

“That first step in carbohydrate reduction so that they balance the protein and fiber that started weight loss,” he said.

He now said he adjusts his carbohydrate consumption according to the day and planned. He will eat more if he plans to work in the yard for two hours and can use energy. It also changes how much he eats according to the time of day, eats a larger dish at breakfast or lunch, given when he plans to exercise.

He said I remember what he was eating – and how much of it helps him to enjoy the delicacies. “I will have salmon with steamed cabbage, but it’s just zero carbohydrates,” he said. “So I can have 3 ounces of coconut chocolate ice cream.”

He started taking hiking table breaks

Kaufman, now an additional professor at the University of Westcliff and the University of Southern California, follows Pomodoro technique as soon as he is studying class lectures or writing his book. He works for 25 minutes of sprint before breaking for five minutes.

He started using those built -in breaks to get up and walk. “I saw that when I forced myself to get up and walk consistently, I lost more weight,” he said.

He also works about once a day, swimming in his pool or going through the hilly neighborhood of California. “It’s not the kind of serious swim I was doing when I was younger,” he said. “It’s just spread around, free style.”

The only other activity is homework, such as a yard or pool cleaning, to build something or carry heavy items at home. Small movements put together and help him burn more calories.

It was convenient for him to weigh himself

Kaufman’s reading research, which found that they weighs every day, causes greater weight loss, more than checking once a week or twice a month. “Actually, my weight loss increased as soon as I started doing it,” he said.

But the start of the habit was “really rude”.

“I’m a technical wing, so I’m going,” Is this scale broken? It can’t be me, right? “So it was difficult,” he said. However, over time, he said that maintenance had changed his relationship to a scale with a habit.

“You have to give up the scale because the enemy and learn that the scale is just a feedback mechanism,” he said, looking for a “rolling average” rather than capturing one number that could vary greatly on what he ate that day.

Seeing the numbers helped him see better what works and what was not. “Okay what can we fix here?” He said. “Oh, we can drop 100 calories here or we can reduce some carbohydrates.”

After all, with more data, it helps to reduce its weight without following extreme measures.

“It took me almost two years, but now I can control and repair dishes and mix exercise, not slipping,” he said. “It’s slow, gradual for life.”

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