Also, make sure your plan is doable and easy to maintain.

The people that designed the program are psychologists. A big part of the program is learning about your relationship with food. Your personal pitfalls as well ans all kinds of other great information.

I'm a biological ugly bag of mostly water, genetically pre-dispositioned to hunt and gather over great distances and under great adversity and then rest when my needs are met.

Not having any wars to fight, or great beasts to chase down and kill with long pointy sticks, then field dress and drag back miles to camp, I find I have more time to rest after hunting and gathering than my body is designed for.

So as hard as I try, I end up gathering and consuming more than I hunt and search and fight.

Also, my evil overlords see to it that I toil away in their digital fields, bringing in cash crops for the kingdom. But alas, that does not move the sack of mostly water nearly enough.

So I go through cycles. I wish I had a solution, but I have yet to achieve a balance.

I find that is the easiest way to maintain my weight.
I enjoy the fresh air and getting out of the house now that I am retired.

No hunting of wild beasts or gathering of vegetation. Just a pleasant walk.

Would you believe a cute kitten needing a scritch?

I do run into dogs on leashes wanting some ear rubs.

And toddlers on little bikes and teenagers jogging who try to knock me down.

Of course sometimes there are cars speeding when I try to cross the road.

And I do have to jump some puddles and piles of wet leaves on the sidewalks.

I do walk when it is cold so feel like my ancestors braving the elements to feed their family.

So there is adventure.

get below that very often here. If it's windy I'm out there in insulated pants, parka and ski goggles. There's something about being out in nasty weather but totally bulletproof I enjoy.

I have walked in ten degree weather with 22 mph winds. That was a killer and I could only walk about ten minutes
for two short walks that day.

I am small so the wind tends to knock me around a bit.

A friend of mine walks too and she said she walked that day and cried the whole time!
We had fun texting about it.

If it is colder than that I might just walk around the block and call it a day.
I try to get out every day for even 10 minutes if it is really bad.
I don't walk in ice however.

But yes I am so bundled up, I actually start to get hot. I have a weather proof parka, scarves, gloves, etc.
Sometimes it rains or snows a bit and I am Ok with that, nothing gets through.

An interesting thing I have noticed since doing cold weather walking.
I don't get the same winter colds and coughs my friends and family get.

Walking in cold weather is supposed to boost the immune system.
It seems to be true in my case.

is good. Even an athletic field is all bumps and dips. You don't notice running on it as a kid, but when older it makes a big difference. The grass also makes it more work and burns more calories.

Walked in parks and reserves on trails. I loved it.
Yes very good for balance and ankle strength.

But I have osteoporosis and have broken a number of bones.
So I am afraid to hike in uneven terrain on a regular basis.

Also most of my friends my age don't want to walk in that kind of setting and
it is not a good idea for me to go on my own.

So I just have to pound the sidewalk.

But I may see if I can find something nearby that is suitable and not isolated.

About 1 1/2 miles each time. I used to walk a lot at various points in my life and every time I was skinny!!!

Walking burns fat and flushes out stored up water.

It depends upon the weather and temperature exactly when I do it.
But yes, early morning and after dinner.

In the winter I do late morning and mid afternoon.

I walk about 2 miles each time, for a total of 4 miles per day.
I aim for about 3.5 miles per hour in terms of speed.

But if I am not feeling great or tired I am flexible and slow down the walk.
Or cut it short.

But I get out at least once every day for 2 miles come hell or high water!

I have lost weight in the past couple of years and maintaining my weight of about 117 lbs.

My health took a downturn so am unable to use it any more. I wonder if your foot would be able to tolerate that as exercise. I wish you luck. I miss exercising and have gone low carb and try to keep to 1200 calories a day but seem to stay within the same 5 pounds. Frustrating. My sympathies to your situation.

orthopedic surgeries.

I like to eat too much and when I'm down to a good weight, I can eat quite a bit as long as I exercise. I can't wait. I bet I get there about time for summer barbequing.

Back in the 1970s. What I remember is that avoiding weight gain, keeping weight off, is really hard because we.have to eat. We see food, we prepare I'm food, and there is no way to avoid food. People interviewed for the article had kicked heroin. or cigarettes and said avoiding weight gain was much worse. They said they could stay away from drugs and tobacco, but food was always around. I didn't see it as discouraging, but rather understanding the challenge better. If I have food in the house, I eat it. So I try not to have food here that will put weight on me.

I lost about 50 pounds, 2019-2021 and really thought I'd found what works for me. My daughter is a renal dietician and has been so helpful. But even so, I'm slowly gaining it back. My 20 year old kitty passed away. about 10 days ago. I had been buying people food that she liked and of course eating the 90% she couldn't manage. I don't have the stress of her old age now and won't have the food. I'm hoping that'll help me get back on track.

Our relationship with food is lifelong. Sometimes we manage well, other times, we struggle. With your foot better, maybe you can get back to regular walking. I wish you luck

I've kept busy so I'm slowly taking in that she's gone.