60+ minutes of exercise per day to maintain weight after age 50

[shootingstar]

Nearly 5 yrs. ago, when I cut back drastically on my white rice and bread intake, it was not for weight management. It was to deal with my sugar crash feelings due to certain high glycemic foods and after getting a near diabetes 2 blood test reading (with 2 tests to make sure). However most likely by changing ....subconsciously this part of my diet probably has contributed to weight management. But it doesn't feel like "hardship" for me.

When I was in my mid-30's, it was obvious to me that weight gain just naturally came whenever wintery snow and ice resulted me in not cycling at all for at least 5 months. Toronto has more moisture in the air so snow remains slushy and icy on the pavement longer. During cycling season in those years of my life, I was cycling annually at least 25% more than what I've done annually in the past 2 yrs.

Whereas in Alberta, the winter air is drier, it is ALOT colder here but evaporation of melting snow and ice is faster. So I winter-cycle short distances at least on weekends or whenever pavement is dry. Then we get snow again.

So while I do attribute menopause as slowing down my metabolism somewhat, I know there are other factors. I think the key thing now, is that for same amount of weight I gained annually after winter, I have to work harder to get it off through exercise and ongoing mindful eating.

I'm still not good since I do snack on desserts with coffee several times per week. But in hindsight 85% of my diet now is food-wise healthy. I rarely eat deep fried foods simply because deep fried foods are not my preference in general. Probably because my childhood diet had very little deep fried foods. I have very little processed foods..except a small bag of chips once per month or less, but that's just been a unconscious evolution. I've never cared for soft drinks/pop. Never, not even as a child. I have canned soup maybe 2-3 times per year.

With the exception of desserts, how I eat is still fundamentally at home, is still what I ate as a child/teen growing up --minus the rice and bread. So, enormous proof that how influential good or bad childhood/teenage diets can be...even over 50 yrs. later for me.

It's just that I don't consistently eat lunch which is probably not good. Instead I have been eating more for breakfast in the past 8 years...meaning just more than just a glass of milk. But not into bacon, eggs etc. for brekkie at home unless we're at a hotel.

Because I start work early daily (7:30 am and it's an office job) and end earlier (4:00 pm), I now usually eat supper well before 7:00 pm which is better for my metabolism now.
All of these factors-- when I eat, what I eat and frequency/non frequency probably contribute to present situation, in addition to what exercise I do/don't do at various times of the year.

I noticed myself each time when we were in Hawai'i, I definitely was not motivated to do alot of cycling with the higher humidity and heat combined with more intense/brighter sun. and for past few decades, I definitely am not a beach baby lying out in the sun.