Simple Strategies for Weight Management in Midlife
Maintaining weight in midlife can be simpler than many believe. Instead of strict diets or extreme fasting, Carl Daikeler, the co-founder and CEO of BODi, shares how a balanced routine has helped him manage his weight while enjoying meals.
At 63, Daikeler has spent 28 years leading the health brand once known as Beachbody. He confesses that he doesn’t particularly enjoy healthy foods. “I eat like a third-grader, okay? Pizza’s a food group,” he joked in a recent interview.
When he reached 57, Daikeler found it challenging to shed 15 pounds he had gained around his waist. Instead of going for a strict diet, he made minor adjustments to two meals a day while keeping his evening meals flexible.
For breakfast, he swapped traditional options for a nutrient-packed shake with protein, fiber, prebiotics, probiotics, and greens, amounting to about 250 calories. “I changed my breakfast to this shake called Shakeology,” he explained. “I add some spinach and a banana.”
For lunch, Daikeler enjoys a hefty salad filled with baby spinach, carrots, and chicken, complimented by toppings that disguise the taste of the greens. He mentioned, “I include cheese, nuts, and sliced strawberries to make it delicious. It doesn’t feel like I’m just eating vegetables.”
By structuring his breakfast and lunch, he allows himself more freedom at dinner. “Now I have a ‘day pass’ to eat whatever I want at dinner,” he shared. However, he does monitor his alcohol intake, stating, “I’m careful not to drink too much.”
Daikeler had success with his method, losing those 15 pounds and keeping them off. He cautions that many restrictive diets can be hard to maintain long-term, causing people to give up on their wellness journeys. “Being overly restrictive isn’t living,” he said. “The goal is to live and enjoy life.”
Instead of eliminating favorite foods, he recommends practicing portion control. “I love pizza. But I’ve learned to enjoy it without eating the entire pizza,” he said. He also appreciates smaller desserts, claiming that a quarter of a doughnut can be just as satisfying as a whole one.
For Daikeler, it’s all about achieving a “health span,” focusing on quality of life and staying active as he ages. “Health span versus lifespan is about enjoying life at its fullest,” he noted.
While this approach works for Daikeler, it’s important to remember that weight-loss strategies can vary for everyone. The National Institutes of Health advises that different eating plans may support weight loss, but the best choice depends on individual health needs and lifestyle. Consulting with a doctor or dietitian is always recommended for personalized advice.
