Weight loss experts and their strategies litter the internet to the point of almost bogging down the servers of the world. Magic potions and treatments are advertised everywhere that claim to finally be what you’re looking for to shed that undesirable weight. I am not a nutritionist or a ‘weight loss expert’, however, at age 40, I have dropped from 210 lbs. to 170 lbs. over the course of a few years. How did I do it? I simply followed 10 basic principles. At times, the weight loss was rapid and at others I was in a plateau state, but never did I enter a phase of weight gain.
So, am I an expert? No. But, I have a strategy that works for me. The following principles may or may not work for you but hopefully you can take at least 1 or 2 of the principles to help in your quest for weight loss and optimal health.
As with everything to do with our health, this is an issue that is being debated. 64 ounces of water per day is the standard that is constantly bounced around. I start my day, every day, with 26 ounces of water as soon as I get out of bed. I drink green tea at a pretty constant pace throughout the day and drink water before, with and after evening exercise.
This is the ‘magical’ element of weight loss. You must burn calories to lose weight. You must find the time everyday to exercise. 30 minutes is all you need. You can walk, jog, run, play a sport, workout with weights, do yoga, etc. Available time and the weather are the greatest excuses for not exercising. These are unwarranted excuses. You can always find the time to exercise and if the weather is bad outside, you can exercise indoors.
No Animal Food Products
This is a hard one for most and something that shouldn’t be taken on without some serious research. You can get all the nutrition you need from plant based foods except for vitamin b12. Simply by taking a multi-vitamin every day, which you should be doing anyway, you will get more than enough b12. In my personal experience with veganism, I lost 10 lbs. in the first 2 weeks of my lifestyle change. If you’re not willing to go vegan or vegetarian, in the least cut out red meat and you will find that this will make a difference.
It’s said all the time that breakfast is the most important meal of the day, yet, there is a huge majority of the population that cannot find the time to eat a proper one. Stick to fruits and vegetables as much as possible and avoid the greasy, cholesterol and fat-filled bacon and eggs.
As with everything in life, having a written goal is the key to success in anything you take on. Be specific. Write down short term and long term goals. Be specific about the amount of weight or inches you want to lose. How much do you want to lose by the end of the month? How much by the end of the year? What is your desired final weight?
Measure Your Progress
Assuming that you have specific weight loss and fitness goals in place and are not just going with ‘man, I’d like to lose some weight’, your next step is to measure your progress on a regular basis. I weigh myself every morning immediately after getting out of bed and before taking any food or fluid. Whether you want to weigh yourself once a day, every second day or once a week is up to you. Don’t stop with weight measurements, though. Measure the inches around your waist, chest, arms and anywhere else you want to reduce girth. The next step is to write it down. The transformation can be so gradual that you may not even notice when you look in the mirror daily. By writing it down, you have a record of your progress that you can continually reflect on. Another great way to measure your progress is with pictures. The ease of digital photography makes it a cinch to take a shot of yourself at whatever time intervals you wish.
Share Your Commitment
Unfortunately, it is a lot easier to disappoint yourself than it is to disappoint others. If you make a promise to yourself, you’re the only one that will know if you break it. Tell others of your plans and you will find the extra boost necessary to succeed and not look like a failure in their eyes. You will get the added bonus of support and encouragement as well. I like to blog about my personal goals and challenges. Despite the fact that I have a minimal audience on the web (if any at all), I feel a commitment to these imaginary people to succeed.
No brainer. Avoid chocolate bars, soda – diet or not, any fast food in any form. These are the items that are killing off a society that, will all the medical advances, should be living healthy into their 80’s and 90’s, if not 100’s. Big business makes billions from junk food, governments make billions from big business therefore society is duped into constantly ingesting poison. Wake up and realize that these products are not a treat but a punishment.
Stephen King refers to it as the glass tit. Television is the reason why we don’t have enough time in our days to exercise, be with family, enjoy life. Unplug the TV, cancel the cable, get off the couch and find something active to do. You burn more calories while you sleep than you do lying on the couch, staring unblinking at the screen with drool dripping down your chin unnoticed. Added to the evils of television is the fact that it is the major medium that fast and junk food use to brainwash you into buying their products.
No Eating After Dinner
This one is debated to no end. I prefer to go to bed on an empty stomach. As per Tony Robbins, if you eat before bed, your body spends the time and energy while you’re asleep digesting food instead of repairing and revitalizing. It works for me and therefore I do it.
Take away what you will from this weight loss strategy. If you take just one principle, I will be happy for you. As I said at the start, there is diet information strewn over the internet in staggering numbers. Some may be right and some may be wrong. Read as much as you can because the purpose of the internet is actually to share information and not to play mindless games or look at porn! Good luck with your goals.