Everyone who has ever wanted to lose weight, and many who are happy to tell overweight people how to drop kilos, are often signed-up members of the brigade of believers in the following. As you watch, ask your unselfish how many of these stories you’ve subscribed to.
Weight Loss Tips
How come just saying the “D” word (you know, “diet”) brings immediate thoughts of failure to the minds of many around the world and yet they continue to try dieting?
Do you think we have all learned through trial and error that diets simply do not work?
I can imagine many of you are sitting back with disbelief at the moment. After all, this is a post about dieting, right?
It is and it isn’t.
Dieting can be the kiss of death for many. However, a new phase in your life or a lifestyle adjustment may just be the thing that will mean success for you in reaching your fitness and health goals.
Eating for some is an addiction.
Unfortunately, you can’t exactly give up eating all together unlike a smoker who can give up cigarettes. I’m not implying by any means that giving up cigarettes is easy but how much more difficult would it be if you were forced to have three a day? At that point you may as well have one every time the urge hits. The same holds true for food. You need to eat in order to survive. You cannot survive without eating.
This means that if food has become a problem in your life, you have to find a healthier way of viewing food.
Isn’t this where diets generally come in useful?
The short answer is no. This is where diets often fail.
Diets do very little to change how we view food.
In fact, most diets only serve to tell us which foods are good, which foods are bad, and which foods (often the foods we enjoy most) are strictly forbidden. By the way, there is no ‘bad’ food but there are certainly foods that don’t serve us.
Diets begin by forcing people to feel deprived or punished and no one likes to feel either of those things.
Even worse, we punish ourselves when we slip up along the straight and narrow pathways which diets demand. This means that we suffer with guilt over every little slip-up we make. Eventually we give up all together and decide to binge or at least over indulge – then the guilt kicks in again.
To be able to have real, enduring success you must make a lifestyle change.
This is the only way that you will be able to shed those unwanted pounds while minimising the horrible guilt that so many dieters go through each and every step of the way with their diets.
Set goals for yourself. Keep them aggressive but realistic. Set targets for fitness, dropping weight, and eating new healthy foods. Even if your goal is as simple as eating 5 vegetable servings a day it is a great place to start.
Change your way of eating.
Then change your way of seeing food. For example, if you currently see food as a reward or emotional support item then flip that perspective to seeing food as fuel for your body. You can generate amazing changes in your attitudes toward your health, your body, and even your fitness level.
As the weight begins to drop you will begin to experience more energy and less pain when exercising. This will help keep you motivated to do even more as time goes by.
Bear in mind that long term weight loss goals will be as harder to achieve than the initial five or ten pounds.
Consistency is vitally important when making these lifestyle changes. Take each day as it comes and begin again the very next day.
If you fall completely “off the wagon” today, don’t beat yourself up – you can start over tomorrow. The secret is in staying the course more days than not. Learn moderation and balance when it comes to straying from the plan – if you feel the need to break out, don’t go all out!
There are many ways to fail when it comes to dieting and I have failed in almost every one you can possibly imagine. There is no way to fail, however, when you are making positive changes in your life that are getting positive results. This is a really important distinction to understand. With a diet you’re either on it or off it: with positive lifestyle changes you’re making improvements – it’s not an either/or situation. That sense of failure disappears as you adopt new lifestyle habits.
It isn’t a quick fix to change your lifestyle – it can take weeks, months, or even years to achieve your goal. As long as you are making steady and continuous efforts and progress, you are winning and doing great things for your health and well being. And that’s worth the shift, isn’t it?
Anyone who is overweight or obese knows the basics of healthy eating. Fresh food, lots of vegetables, plenty of water, some balanced protein, minimal sugar in any form, a small amount of healthy fats, increasing movement.
Anyone who is overweight or obese also knows it’s darned hard.
If it were easy, there would be no weight problem nor a multi-million dollar industry feeding from the trough.
But it is difficult to change a lifetime of habits.
Here’s a simple formula going forward:
Is what I’m about to consume going to move me closer to my goal or not?
If not – stop! Chuck it in the bin, give it away or put it aside as a small reward for later.
If yes – good on you! Just check your portion size and proportions.
Will this tip work for you? Give it a go for a week at least. Let’s know how it goes.
Obesity is not only a public health threat now but is set to become the leading cause of preventable cancer in women by 2035.
That is the latest finding from studies conducted by Cancer Research UK.
They also state that women are more likely to suffer obesity related cancers than men.
So, what are you going to do with that information?
Being far too overweight is bad enough in itself. We get sluggish. We feel bad.Our self esteem plummets. Our body starts to get aches and pains as it suffers under the excess weight. It’s a dreadful cycle of increasing inactivity and ill-health as weight increases. For most people, that’s enough to get into action and take control and focus on reducing and losing weight to feel better.
Of greater concern this a new finding that obesity is set to overtake smoking as the leading cause of cancer, especially in women.
Cancer is already linked to around 13 or more types of cancer including thyroid, breast, pancreatic and more. But how does being obese contribute to that?
Please understand this: it’s not just that obese people GET cancer: being obese CAUSES your risk of getting cancer. Your chances increase exponentially.
If you’ve ever had the experience of someone around you suffering cancer you know how ugly a disease it is. The prognosis is scary and the treatment regimes are decidedly unpleasant – some decide it’s worse than the disease itself. In some cases people recover. In some cases, they don’t.
Here’s the nub: this is preventable!
Take steps NOW to reduce your weight. You don’t need to flip and strain to become thin – just aim to get out of the ‘obese’ category and you will add years to your life. It is within your hands to do something about your weight and minimise your risk of developing cancer in future.
Decide, for your health, to do something now. Before it’s too late.
If you are morbidly obese, speak with your medical professional about the best option for you. Surgical intervention may be a consideration to drop some weight so you can really start to get a handle on changing your long-term behaviours to claw back a healthier life and future. At BEWLT.com we don’t condone surgical interventions AS A SOLUTION but as a way to get people into a state of being able to manage their own weight loss. In our experience, even surgical interventions can be short-lived: we advocate taking personal responsibility for changing habits that can lead to sustained and permanent weight loss.
So, are you going to continue to be obese, bemoan your situation and blame your inability to lose weight on a myriad of issues or causes … or will you step up for your own future health and take stock and do what needs to be done?
And yes, before you say “but you don’t understand …”, this post is from someone who was a lifelong overweighter who was obese for years and lost 30 kgs – so the pain and difficulty is understood. Getting out of ‘obese’ is, however, doable. Head over to YouTube and find stories of real people who have done what you know you need to do – get inspired, get support and get moving.
You are stronger and more capable than you think.
Here’s a couple of inspiring videos for you to get you thinking:
If one person has achieved what you want to achieve, it can be done 🙂
Are you obese?
Check you BMI against the scale –
|Less than 18.5
|Healthy weight range
|30 and over
Work out your BMI
- divide your weight in kilograms (kg) by your height in metres (m)
- then divide the answer by your height again to get your BMI
Or, use this tool to calculate it https://besteverweightlosstips.com/what-is-my-body-fat/
Want to lose weight? I noticed a story doing the rounds at the moment about a Sydney grandmother in her 50’s who lost 31.5 kilos in 3 months without doing any exercise. Everyone wants to know about that, yeah?
If you read the story what you find is a veiled promotion for a diet supplement product costing $130 a pop.
If you read between the lines, you find what every successful weigh loss plan involves.
- commitment to action
- sustained commitment until results show
- a simple clean-eating plan with a focus on protein and fresh vegetables
- an eye on the goal
In the entire story there was only one mention of the supplement – if it was that important I’d have expected more extolling of its virtues so I’m working on the basis it was helpful but not integral. More attention in the story was on what she ate.
She generally had
- low-cal fruit for breakfast with a little yoghurt (watch out for the sugar-laden varieties!)
- salad and protein for lunch
- meat or fish for dinner with vegetables
What’s missing from the story is how she maintained her motivation over that three months, especially in those early stages we all struggle with. That’s where points 2 and 4 above come in. You’ve got to work on your head game.
Commitment to Losing Weight
Unless you are totally committed, your success is a puff of smoke. We all wish we were slimmer, fitter and healthier. We want it to happen. We give it a go. But our wishes and hopes fall over at the first point of stress or distress or walk past a bakery!
Dig deep and find why you want to lose weight. What’s the payoff you get from being fat? What payoff will you get from being slimmer? Which payoff is bigger? If it’s the first, cut yourself some slack and admit it’s not that important to you right now. If you want it to be not so then pump up the voltage on what you’ll get out of being slimmer – really think it through and you might surprise yourself. Paint a big picture of what you’ll get out of being slimmer. The richer and more impactful you make the benefits the easier your commitment will be.
Don’t just do this in your head. Get it on paper. Make it large and colourful and bold – stick it up on the wall so you see it everyday to remind yourself when you’re waning of why you need to stick to this new way of living to lose weight. Can’t bend over to tie your shoelaces? Find an image of someone easily doing that and pop that picture on your chart. Images are powerful. Create a vibrant wall chart of what you will get out of losing weight – and look at it often. Add to it as you go if something new pops into your head as a why you will succeed with this.
A million diets are out there. Many work. The question is, will you work? Losing weight is hard work. To get the result you have to be prepared to recognise it is going to be hard to shift a load of mental thinking processes and a barrel of stimulus-response automatic reactions. The hard work is in sticking to a plan
Eating Plan to Lose Weight
What to Eat.
One of the most accepted eating plans on the planet to lose weight is simply eating clean, fresh food.
- A palm-sized portion of protein (eggs, fish, poultry, lean meat).
- Any quantity of vegetables you like if they are not drowning in sauces or dressings (a touch for flavour is fine but just a touch).
- Some dairy – cheese, milk, butter (not margarine etc) and yoghurt (not the highly sweetened ones).
- A limited amount of fresh fruit. More of the low-cal ones eg berries.
Sounds easy. Then why is it so hard?
Because our fresh food concept has been corrupted. Manufacturers don’t profit from fresh food – and much of our stores are stocked with manufactured food. Aim to get your food as close to fresh and picked as possible. The least amount of processing the better – none is best! Try and only shop from the outside aisles of the store – usually that’s where the fresher food is presented eg fish, meat, dairy, vegetables. The inside aisles are where the high calorie stuff lurks – biscuits, tinned meats, prepared meals etc. Watch out for the frozen aisles – choose food that was fresh but is snap frozen – avoid the packaged foods and check the label if you’re unsure.
Retrain yourself to check out those food labels to see if that tinned fish is in brine or water (hint choose the water variety). Check your yoghurt to see how much sugar is in it – keep it zero or low. Get used to reading labels.
Oh, and I know the deli section is in the outside aisles but be careful. Processed meat is not ideal and certainly not ‘clean’. Often you won’t know if it is manufactured in some way. Stick to fresh bacon and leg ham off the bone if you need deli meat at all.
Don’t even go near the confectionary, bakery or biscuit aisles!
Our taste buds have been spoilt into enjoying things that taste great and not only make us feel good but sabotage our body. We are literally killing ourselves. It’s insane. Especially when the solution for most of us in the western world is accessible.
I’m one of those people you hear cry plaintively, “But I don’t eat much!” when people say the way to lose weight is to cut back on food. What I didn’t admit was that I ate mostly carbs – chocolate, biscuits, chips, cakes, pasta, bread, rice. So, I truly didn’t eat a lot – but those items I ate were loaded with calories! When I honestly tracked my intake I was astounded that I was eating easily 3000 calories a day – no wonder I was putting on weight even though not eating much!
When people say ‘eat less’ what they usually mean is one of two things:
- eat a reasonable portion sized meal (most of us do not need to eat a traditional wharfie-sized meal) and make sure your dinner plate is not big. The size of crockery plates have increased markedly. Find a smaller one and use that. Oh and avoid buffets!
- cut back significantly on the crap. Carbs are the culprit in weight gain so minimise them – if you’re not sure what a carb is or if what you are eating is a carb, ask Google. Chocolate and ice cream are not a daily food requirement – use these sorts of things as a small treat or reward at the end of the week if you’ve stuck to your plan. Top tip – avoid keeping stuff like this at home – it’s just temptation that you know you will give in to!
Eye on the Weight Loss Prize
Be really clear on what is achieveable for you to lose weight. Set yourself some goals but make them realistic. Losing 30 kilos in 30 days is not going to happen. Losing 30 kilos over twelve months is doable – but that maybe too long a goal to aim for and sustain motivation. Make it shorter term to get going. Aim for an overarching goal weight, sure, but maybe focus more on behaviours that will get you there. For example, a goal might be to eat only fresh food for a week. Or, to go chocolate free for a day then another then another etc.
Try this method: print off a monthly calendar for the next month. At the top write out your behaviour goal then each day you achieve it, cross off the day.
The key to keeping your eye on the prize is to set your goal then write it up and put it on a wall, on your phone screensaver, on your computer – wherever you are likely to see it.
So, can you really lose 30+ kilos in 3 months without exercising? Yes. If one person can do it, then so can others. This woman claims to have done so and explains the basic plan she followed. Emulate her behaviours and you emulate her success.
Read the original news report that prompted this article.
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What?!?!?! We’ve been told by weight loss experts for eons that breakfast is the most important meal of the day – to literally, break the fast from the last meal the night before. “Breakfast like a king” they say, meaning eat your biggest meal first thing in the morning so that the body has time to absorb all the nutrietns and your daily activity will remove the excess calories. Well that has bene the crux of the theory. The reality is raising the question: does it work?
According to an Australian specialist surgeon, Dr Andrew Renaut, nothing we have traditionally considered appropriate for weight loss is working. Not even surgery in some cases (it’s easy to cheat by melting your ice cream or chocolate – you’re still consuming those mega-calories that have no nutritional value and will not help you lose weight).
Renaut argues that we need to appproach weight loss in a new way. He proposes NOT eating breakfast. Instead, use that time to up your activity level. You know, movement. Then consume your nutrient-dense calories in a “window” of time from 1pm to 7pm.
The basis of Renaut’s theory is that by eating regularly throughout the day as we do now, we never give the chance for our insulin levels to self-correct meaning they are always raised. That process in itself leads to insulin-intolerance and we actually gain weight. He argues it is necessary to enable the insulin level to get to zero and that is achieved by fasting. Dr Renaut advocates not eating from 7pm to 1pm the next day – a fast of around 18 hours. During this period you can have coffee, green tea and water. By halting insulin production we give our body the chance to use up the fatty acids.
“When it comes to food, there are three main factors: How much do we eat, what type of food we eat, and the amount that we eat. Of those three, the most important is when we eat it.”
Given that we agree with his synopsis, and who wouldn’t, then focusing on frequency and duration of intake is sound. There has been a resurgence of focus on fasting in recent years with the most popular method being the 5:2 diet popularised by Dr Michael Mosely. Most research supports that method as an efective way to live and reduce weight over time.
Under Renaut’s method of eating, you continue to have your required daily intake of 2000 calories for women or 2500 calories for men but you focus on eating them between the 1pm-7pm window, just restricting the carbs. (We usually eat way too many carbs that lead to weight gain). Focus on lots of fresh foods – vegetables, lean meat, fish, dairy, cheese. Some fruit is fine but remember they are full of sugar so eat them in moderation. Avoid bread, pasta, rice etc.
So the Renaut method is simply eating healthy fresh food from 1pm-7pm and fasting outside that period, by drinking water and coffee/green tea.
Note: it won’t help you to drink sweet creamy coffee frequently! So those 10 caps a day are not going to cut it. Same for those low-cal soft drinks or sodas – they still raise your insulin which is a no-no during fasting and defeats the purpose of the fast ie reduce insulin overload.
Action Plan for Weight Loss
- keep a time log for a few days and monitor what you eat when and how much – you might be surprised!
- start by introducing the fasting period between 7pm and 1pm the next day, making no other changes until you get into the swing of it
- next, remove as many carbs as you can from your intake
- give the method at least a month to see the impact on your weight loss progress. If it is working for you, keep going
(As with any changes, check in with your doctor and discuss the planned changes to make sure they will not impact any medical issues you may have).
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Yeah, yeah, yeah. Drink more water. 1-2 liters a day for most of us. We know it’s good for us yet that’s not enough motivation for some to slam it down.
What if you knew what the consequences were of NOT drinking enough H2O? The long term consequences, not just the “it makes me pee more” issue. That’s a piddling problem really when you compare it to some of these.
Check it out. Number 3 hits a nerve for me … what about you?
The frustrating thing about losing weight is that there are so many ways to do it. Some have success with LCHF, others with paleo, some with prepared foods like Lite’n’Easy, some with programs like WeightWatchers, Biggest Loser and Challenges, some with hypnotherapy, some with pills, some with … you name it.
(Just noticed I didn’t mention exercise – Freudian slip! but that works for a lot of people too).
Congratulations if you’re losing weight currently or have in the past. Think about what is working for you and do more of that.
Check the basics.
- Healthy foods?
- Smaller portions?
- Keeping a food diary?
- Reduced sugary foods?
- Do less of the less-healthy stuff and more of the healthy stuff.
- Look for stories of people who have achieved weight loss and learn from what they did. MFP (myfitnesspal) have a success stories section for example.
At the end of the day, most things work … it’s highly dependent on you making it work for you though.
A couple of years ago, Dr Michael Mosely came upon an eating plan that he found seemed to work.
So impressed was he that he turned it into a flourishing business. Called the 5:2 diet, it works on the principle of intermittent fasting.
It is pretty simple really. Eat 5 days a week normally but healthily and have way less calories on two days of the week.
‘The theory is that the semi-fast gives your system time to recover and heal to ensure normal internal functioning, and your body draws its energy from fat stores thereby burning fat and promoting weight loss over time.
According to Mosely, this is not a short term quick fix diet but an ongoing eating plan. Once at goal weight, the fasting occurs on only one day a week, not two, to maintain the new level of health and fitness.
I recall the BBC series episode where Mosely investigated a number of different eating regimens based on fasting. It was in pursuit of finding the most healthy eating plan for good health and longevity.
One was a permanent caloric restriction which was primarily vegetarian. My partner has been on a similar eating plan for over a year to control cholesterol by diet rather than statins. Too restrictive and limited for me.
Another plan was periodic complete fasting. Three consecutive days on 25 calories. I could not maintain that! The health benefits gained by Mosely on this model were also short-lived.
Next Mosely looked at Alternate Day Fasting – eat restricted calories one day then eat whatever you like the next – literally.
Then it was the intermittent fasting model. Mosely favored this over the Alternate model primarily because of the reported benefits of healthy brain aging.
The intermittent fasting plan seems a sound model and I was impressed when I saw the episode. Certainly Mosely’s results, apart from his weight, but certainly an improved set of blood results such as cholesterol readings.
“No pills, no injections and no hidden cost.” is how Mosely describes fasting.
Fasting or severe caloric restriction is, in my view, extreme and not recommended.
Intermittent fasting seems viable to me. Weight loss is certainly a benefit though what appeals more is the health benefits to inner functioning systems like cholesterol, glucose etc.
So how does the 5+2 work?
There is a plethora of material now available about the model. The key element is to eat what you like (healthy food only of course) for 5 days and restrict your intake for two days (not consecutive days). If you want to explore it further, head over to Mosely’s site and you can dig deeper.
Personally, I’m prepared to adopt it as a way of life. I will give it three months and see the results. If it’s favorable in terms of weight loss, and my medical test results are positive then I will continue. Based on a recent experiment with pure fasting for a day I believe I could manage the two day less-intake mode without issue.
I’ll be choosing Monday and Thursday as my lower-intake days. I need to ensure I schedule low-energy activities for those days at first until I get used to it.
The trick for me is eating healthy on the normal days and being ok with the odd treat (not regular or daily!!). Switching the automatic pilot of reaching for chocolate into grabbing something healthier is key. That is going to be a permanent diet change anyway.
That’s the appeal to me about this diet. It is based on healthy eating, mostly fresh real foods where possible with the occasional extra treat. My personal view is that eating food that’s least processed or unprocessed is the way to go. I have learned that it’s not how much I eat but what I eat that stacks on my weight. My past diet consisted of high calorie, low nutrition ‘food’. So from that point of view it is no different to the plan I have decided to adopt. It’s about fueling my body and not my emotions!
It’s not unusual for me to eat less than the recommended calories (when I avoid eating rubbish – that high calorie, nutrient-poor stuff) so the lower calorie days will not be a strain for me. My challenge is to continue to make the best food choices every day and avoid falling back into old patterns under pressure.
Intermittent fasting is not a panacea and may not work for everyone. My initial one day trial was positive so I’m prepared to give it a red-hot go for three months. I may see benefits earlier but that is when I’ve arranged to be back at the doc’s for the tests.
Wish me luck!
Warning: only undertake a fasting model when in good health, not pregnant, not underweight and with medical supervision. Get a starting blood test result as a baseline to measure the health impact.
PS – watch the episode if only for the inspirational marathon story starter!
Hands up if you hate the word “diet”?
I know, I know!
It’s become synonymous with restriction, struggle, pain, deprivation, failure, futility. A four-letter word!
Why is that?
Because we’ve been presented with a myriad of opportunities to follow a certain diet to solve our weight problem and for whatever reason it hasn’t worked long term.
- South Beach
- Israeli Army
- The Clothesline
- Low Carb
- Low Fat
- Jenny Craig
- Lite and Easy
- … you name it!
Each of these involves denying ourselves the foods we crave – and we hate that!
Each of these works for some people some of the time, but not for ‘us’.
The more extreme diets may actually be doing damage which we are oblivious to until it’s too late.
So no wonder ‘diet’ automatically is associated with negative connotations for many people who are trying to reduce their weight.
If you have a negative interpretation of a word, how successful do you think you’re going to be living with it day after day when you are on a program to lose weight?
It’s kind of self-sabotaging yourself at the first plate. Want a home-run instead?
What if we changed our view of the word?
A long time ago I learned that the more people called me names or defined me by a word, it hurt more because of the emotional impact of the word. When I stopped focusing on the emotional impact and accepted the word as a fact eg “yes, I am fat by modern standards” it hurt less. It just was. No more hurt. Certainly some self-reflection on whether to do anything about it but the sting of the barbs was gone. When you take back ownership of a word it has less power over you. Let me say that again,
When you take back ownership of a word it has less power over you
After all, the word ‘diet’ is simply the kind of food and drink a person habitually consumes. That definition has extended over time but lets stick with it’s prime purpose- to describe the kind of food or drink habitually consumed. So ‘diet’ no longer means deprivation or failure or anything negative: it simply means “here is what I habitually consume.” I can either accept that, or change it.
In that context you can unemotionally look at your usual intake and recognize where it is working for you and where it is not.
In that context you can look at what the impact of changing what you habitually eat or drink may be.
‘Diet’, therefore, is just what you eat.
Nothing has meaning other than that which you prescribe to it.
There’s no need to ever say “I’m going on a diet” because you are already on a diet – unless you are a breatharian! 🙂
All you need to say is, “I’m going to modify/alter/change my diet so what I habitually consume serves me better”.
Does that seem more empowering for you?
Does that take the sting out of the word?
Does that cause you less emotional grief around losing weight.
It’s quite freeing – like running on the beach. Ok. Walking 🙂
Oh, while I’m on it, we should change that too – lose weight. Well, we never want to lose anything do we? When you lose your keys you’re in a panic to find them. If you lose your purse or wallet, you can’t rest until you know it’s safe. If you lose your car, you want it back. Psychologically, that’s how our brain is wired.
Do you want your lost weight back?
I didn’t think so.
Find another phrase.
- Drop the weight.
- Release the weight.
- Regain your shape.
- Return to fitness.
Whatever works for you. Just make it empowering. Those phrases have a far more active and future focused element to them don’t they?
When you tell people you’re ‘trying to lose weight’ do you get support or sympathy (or, ‘here we go again’!). What might people think if you said you were focused on getting healthier by changing what you eat and drink long term? You train others how to respond to you by what you say to them. Make sure it’s positive!
When you tell yourself you’ve ‘got to go on a diet’ or ‘got to lose weight’, how much energy juice does that give you? Not much. “Got” implies no choice for a start. You can feel your feet dragging all the way! Swap ‘got’ for ‘choose’ or ‘commit’ and you’ll be better off.
By the way, I hadn’t let it slip by. That word. “Trying”. Nah.
“Try or try not: it’s no matter” Yoda.
How much commitment and resolve surrounds ‘trying’. Not a lot. If you’re not committed to better health then don’t set yourself up for failure. Wait until you’re emotionally ready then go with all you have!