Five Rules That Have Kept Me Slim for 53 Years

Five Rules That Have Kept Me Slim for 53 Years

I can’t tell you how many times people ask me, “How do you stay so fit?” It happens at airports, work conferences, and even among friends and family.

The funny thing is, I don’t really see myself as “fit.” I’d love to have more muscle and definition, but I’m just not a fan of lifting weights. Still, the question is fair — I’ve managed to maintain a slim build for 53 years. According to Google, that puts me in the top 15% of men over 50.

So, how have I done it? Honestly, it comes down to a few simple rules I’ve followed for a very long time:

** It’s easier to keep off than get off. I’ve always believed that if I let myself get heavy, I might not have the discipline to take it off again. I want to think I could do it, but I never wanted to risk it. I’ve seen the struggle so many have had with this very challenge, and it’s very hard.

** I’d rather toss out food than toss it into my body. The old idea of “clean your plate” never made sense to me. Portion sizes in this country are often way off balance, and I don’t feel guilty leaving food behind because it means putting my health first.

** Eat slowly, stop when full. I hate the feeling of being overfull. It’s uncomfortable, and maybe a mental thing, but it’s kept me mindful. (For perspective, I’ve been told I eat slower than Johanna’s grandmother!)

** Diets are fake news. That’s my recent label for them. I’ve never subscribed to diets because I’ve never seen one last beyond the moment it stops. My approach is simple: eat what I want, but in smaller portions, and avoid processed foods — especially anything with more than 5–7 ingredients. (Lunch meat is the absolute worst.)

** Know your numbers. (A critical rule in business as well.) For me, the one measurement that matters most is the circumference around my belly button. My weight may fluctuate, but I will not let that belly measurement fall outside the range I’ve set for myself. I also track daily steps and a few other key metrics to keep good, healthy guardrails in place.

The payoff has been real, measurable health benefits: a resting heart rate of 62, blood pressure at 117/78, perfect A1C, and excellent mobility that I hope lasts well into older age.

Why share this? Honestly, it’s part motivation to be helpful, part desire to tell my story, and maybe a little moment of recognition for a lifetime of above-average discipline in this area. If it inspires even one person to rethink their habits, then it’s worth putting out there.

At the end of the day, it’s a simple math equation: do you burn more calories than you consume? Right now, my daily requirement is ~2100 calories for my height, weight, and activity. But I’m purposely cutting for a few weeks, running around 1500 per day, to drop 3–4 lbs and a half inch off the belly measurement ahead of the holidays.

Lastly, as I’m learning right now, age plays a factor. Cutting calories doesn’t work quite as well as it used to, which makes my rule of keeping it off vs. getting it off even more important.

I’m happy to chat about any of this — and I’d love to hear tips or tricks that work for others!

What’s one health habit you swear by?