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How to lose weight

Do’s and don’ts to keep unwanted weight off our bodies [updated]

How To Eat And Move To Lose The Extra Weight

We all deal with the extra pounds from time to time (unless you are a lucky one of few) and the temptation to pay a lot of money for supplements, join all of the groups, buy all of the exercise programs, hire the coaches, cut the bread, eat only apples….. nothing like that will work for the long term for most people. If we are trying to get fit for health, then eating only cabbage soup and doing 100 hours of cardio a week is not on the short list of things that will work. Healthy bodies do not need starvation  and strict lifestyle choices that make one feel and look gaunt and sad.

 

Where to start

The first thing that I have found that starts the weight loss is to eat what you want. Not all the pudding and garbage. Hear me out. If I have a craving for a Doritos sandwich and a huge candy bar, I talk to myself about this. OK, I want some cheesy salt and some creamy sugar. I then make a way to get the flavors and textures that my mind wants and have a little bit of it. Maybe some chocolate protein powder or fat bombs. Maybe 5 Doritos and a lettuce wrap. the key is to not make myself feel like I am missing something important and I can stick with it for a long time and the weight will start to fall off.

I’ve always struggled with my weight. It all started right around puberty and it lasted well into my ‘40s. It did not happen quickly, and I can almost say that I did not even notice, because it was so gradual. While it made me self-conscious, it did not really hinder my life that much. I graduated from college, got a job and even got married. By the time I came back from the honeymoon, I was almost 110kg. Very heavy, especially for someone who is 180cm tall. What really made me seriously pursue the weight loss was the birth of my daughter and a health scare episode I went through soon after. My doctor was very adamant in advising me to lose the weight. I was motivated by then, and I really did not argue.

My plan was not too complicated, but it was a combination of several things I pursued. I have focused on eating healthy, working out and exercising, while at the same time I changed some of my lifestyle habits. When it comes to my diet, I started eating more fruits and vegetables which, admittedly, I avoided in the past whenever I could. I have almost eliminated any sugar and I limited the intake of carbohydrates. I started going to the gym first two, and then three times a week. I also made it a point to run, very slowly at first, at least two times a week. Finally, I decided to be much more active during the day. Whenever I was not working, I avoided spending too much time sitting, or watching TV. Just to be on the move often felt really good.

My wife was really supportive in my effort and I lost 15kg in one year. It may not sound like a lot, but for me it was a giant step in the right direction. I’ve been able to maintain the same weight since. Although it is still not ideal, it is much better than how I was before this life changing journey.

Peter P.

Water

Weight loss

Drink it all! just get the bottles that you need for the day and drink them throughout the day. Stop being a baby and saying “I don’t like water” whatever, just drink it to be healthy. sometimes you have to do things that are not the greatest and most fun, for the best of the situation. There are some things that you can do to spice up your water, but many of the things will add calories. You are trying to reduce your calories unless it is something that you absolutely LOVE. So, so you love it? Or do you want that chocolate later? Seriously, drink the damn water.

Fasting

Now, I am up in the air for this one. I have lost some weight and kept it off by skipping meals and creating a 16 or so hour fast regularly. However, when something works, it is something that sometimes gets out of hand. If I lose 10 pounds with 16 hours of fasting, what can I do with 3 days?? Just don’t. I cannot see how any doctor will think Orlistat tablets are OK for anyone. Please, Please ask your doc about anything beyond 16 hours a day. If you are doing a 16 hour fast, please DRINK YOUR water!!!! I know, just stop with the water…. but I cannot do it. Back to he basics, drink the water.

Diet

Also, please feed yourself. How in the world are you going to have the energy to move or the fuel to build if you do not eat food. Feed yourself healthy, fun food. Make sure that you are fueling your rig with what it needs to be what you want it to be. Please eat oatmeal and fruit, eat eggs and meat, eat veggies and cheese. Your bones need some things, your blood needs others, your brain needs more. Please eat the things that you need. your body will be more likely to shape the way that you need when you fuel it well.

Staying active

Back to moving. MOVE YOUR BUTT! Do what you can everyday and then add some more. Walk, run, lift a LOT of weights, sweat your butt off. You can do it, no matter your age or weight. You can do great things and with help of a good crew, you can be all that you want. Please don’t forget to get outside. Playgrounds are a great way to get moving and to start your feeling better. Drink all the water, eat the good food, have some wine and coffee, don’t starve, move your butt and have high hopes. You can lose the weight. Other people have done it, so can you. Its that simple.

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How to lose weight

Weight Loss Strategy: Diet, Rest And Exercise

We all want to lose weight at one point in our lives for various reasons. Whether it’s a pesky five pounds to one hundred pounds, there are many ways to do it without compromising your health with “fad” diets. The biggest challenge is to determine how many calories you are taking in per day. If you are taking in 2000 calories a day, just reducing that to 1500 calories is going to be a great beginning. Keep a food journal for a week and see what you are putting in your body daily. In a week, look up how many calories you really took in and don’t forget to add up your condiments. A good example is one tablespoon of mayonnaise is 94 calories!

Body Mind Soul

Calories in, Calories out

After you have seen how many calories you are putting in, start making smarter choices. If you are drinking sugary drinks daily, start by cutting out one of those and replacing it with water. When you diet, water is essential. It keeps you hydrated plus it makes you feel fuller. Drinking a glass of water before a meal will make you feel less hungry. If you do not like plain water, use water enhancing flavors that have zero calories. They taste great and are not expensive.  If you must have a soda, make it a diet soda. If you are a coffee drinker, it has no calories but what you add to it does. If you use a flavored creamer from the grocery store, they average 30-45 calories per tablespoon, but the sugar-free versions usually have 20 per tablespoon. If you feel you can’t give up the coffee creamer, useless, it really will make a difference.

Meal strategy

When you sit down for a meal, cut your portions by half. If you have a favorite vegetable that is low in calories (cucumbers work well) eat more of those to make you feel fuller without making you feel deprived. Sometimes it is the simple things that you do that make an impact on your caloric intake.

Exercise

When you are trying to lose weight, don’t forget the exercise! If you are a desk worker, it is important to get up and move. While keeping your food diary, pay attention to how much you are walking and exercising. If you have not previously been exercising, now is the time. It really helps burn some of those extra calories.

To incorporate extra walking into your life, pay attention to where you park your vehicle when you shop. If you find that you take the closest parking spot to a store entrance, park further away. If you have the opportunity to use stairs instead of an elevator, use them. If you have the time to go to a gym, this is the best way to kick start your weight loss and get the much-needed exercise that comes along with it.

Sleep

Another important factor in weight loss is getting a good night’s sleep. Your body needs time to recharge and sleep is essential. While some people only need 6 hours of sleep some need more. Factor this into your weight loss plan. When you are tired from a restless night, you tend to make poor food choices the next day. There are many ways to lose weight without resorting to starving yourself. Find someone else that is wanting to lose weight and exchange ideas with them. Using one of the many online forums about weight loss is a great start for food ideas and just to rant if you feel you’re not losing the weight that you want.

Don’t give up

If you find that making changes to your diet and exercise is not working, see a doctor. There could be an underlying reason that you are not losing the weight that you want to lose. A doctor can guide you if you are not losing weight and there are no health problems that are hindering the process. They can prescribe safe diet medications that will assist in your journey. Losing weight is not going to happen overnight but if you are determined to lose it, start out with the simple things first. You will find that making simple changes will make a big impact and you will be healthier for it.