One gained weight, eating ultra -processed foods that he thought was healthy. Now it is 50 pounds easier thanks to 3 habits.

• Christopher Kaufman, 60, began to bid at his 40s.

• Until his 50s, he was over 200 pounds, with a sedentary lifestyle and a diet of ultra-processed foods.

• Dietary points, traffic interruptions and regularly weighed him helped him lose 50 pounds.

Christopher Kaufman’s 50-pound weight gain did not come at once. If nothing, it took a decade to climb constantly.

“I was about 10-15 pounds overweight after we entered my 40s,” Kaufman told Business Insider. But it was my 50s when I said “Oh, we have a problem here.”

Kaufman grew actively, feeling that he can “eat something” and not gain weight. This changed when his mother died in 2005 and he was exposed to toxic mold when cleaning her house.

Shortly thereafter, blood tests found that he had developed sensitivity to gluten, dairy products and yeast. He replaced his gluten -free diet and some alternatives without dairy dairy cows. As they reduced his symptoms, he began to gain weight. The lower cheesers and coconut dairy products he consumed were ultra-processed, which are often associated with weight gain.

Kaufman also did not move much throughout the day. He spent a decade working remotely at the Fortune 100 Technology Company before receiving a PhD in education, spending hours learning.

By 2022, at 57, he weighed around 208 pounds and had high blood pressure. He knew he had to change his lifestyle. “I said, well, you know what? I was a marathon,” he said. “I can do this.”

In two years, Kaufman lost 50 pounds and lowered his blood pressure by changing his eating habits and perceiving more active lifestyles – without strict diets or tense workouts.

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

It reduced the ultra -processed foods

Kaufman began to focus on whole foods and reduce his ultra -processed intake. As long as he did not follow any specific diet, it was most similar to a diet of blue zones based on a study of the longest-lived population in the world.

He began to examine the carbohydrate ratio on his plate to protein and fiber. Back, when Kaufman was a runner (he ruled LA’s marathon 20 years ago), he got into the habit of charging carbohydrates for energy. Now, he realized that he was not moving enough to justify as much carbohydrates as he eaten.

“This first step of lowering carbohydrates so that they balance the protein and fibers that started weight loss,” he said.

He now said he was adjusting the intake of carbohydrates based on the day and the planned activity. He will eat more if he plans to work in the yard for two hours and can use energy. He also changes how much he eats on the basis of the time of the day, eats greater food at breakfast or lunch depending on when he plans to exercise.

He said he was referring to what he was eating – and how much it helps him to indulge in treats. “I will have salmon with stewed cabbage, but these are only zero carbohydrates,” he said. “So I can have 3 ounces of coconut chocolate ice cream.”

He started taking vacations to walk at a desk

Kaufman, now assistant professor at the Westcliffe University and at the State University of Southern California, follows the technique of Pomodoro every time he explores lectures in the class or writes his book. It works for 25-minute sprints before breaking in five minutes.

He began to use these built -in vacations to get up and walk. “I saw that when I got up to get up and walk consistently, I lost more,” he said.

He also works about once a day, or swim in his pool, or walk around his hilly neighborhood in California. “This is not the kind of serious swim I used to do when I was more young,” he said. “Just ignite around, freestyle.”

The only other activity it does is homework, such as cleaning the yard or pool, building something or wearing heavy objects in and outside the house. Small movements are added and helps it burn more calories.

He felt comfortable to weigh

Kaufman was reading studies that found that weighing yourself every day leads to greater weight loss, more than checking once a week or twice a month. “In fact, my weight loss accelerated after I started to do it,” he said.

However, the start of the habit was “really rude”.

“I’m a technical fool, so I’m going,” Is this scale broken? I can’t be me, can I? “So it was difficult,” he said. However, over time, he said that maintaining the habit of changing his relationship to the rock.

“You need to release a scale as an enemy and learn that a scale is just a feedback mechanism,” he said, looking for a “movable medium” rather than fixing on a number that can greatly vary depending on what he eats that day.

Seeing the numbers helped him to see better what works and what doesn’t. “Okay, what can we pinch here?” he said. “Oh, we can demolish 100 calories here or we can reduce some carbohydrates there.”

In the end, having more data helps him keep his weight without going to extreme measures.

“It took me almost two years to achieve it, but now I can manage and tweak meals and mix exercise modes, not slide,” he said. “It’s slow, it’s gradually and for life.”

Read the original Business Insider article