When you are trying to lose weight it is information and knowledge that will set you free. You need to know all the pitfalls that are out there and you need to be aware of every little trick that can help you on your journey. You also need to know how to stop it from coming back. This post is your ultimate guide to losing weight for good. I hope it helps you.
The low down
This post has a lot of information to digest so I have broken it down into some sections so you can read a little bit and then come back to it. I urge you not to skip anything though as each part is as important as the last. The sections include:
- Preparing to lose weight, becoming the warrior
- Proper food and drinks
- Exercising for smart weight loss
- Maintaining the weight
- Tips to help you on your way
Start at the beginning and work your way through. And if you fall off the weight loss track as the weeks and months go by you can always head back here for more information or to get your priorities set nicely again.
Preparing to lose weight, becoming the warrior
The first thing I want to talk about in this post is the fact that you need the right mental attitude. If you approach weight loss with anything less than a warrior mentality you are going to fail. Simple. The most important part of losing weight is the warrior mentality.
Goals that mean something
Sit down somewhere quiet and think of why you want to lose weight. Try to come up with at least five really solid reasons that mean something to you. It might be that you want to live longer in order to accomplish some goal. Whatever the motivations try to make sure it is something that has an affect on you deeply. You are going to need these reasons on those days where you don’t feel like getting up and going to the gym.
Role models that do something
The next thing you need to do is find a role model that helps inspire you. This could be someone you know or someone that you don’t know but respect. Many men choose people like Michael Jordan or Muhammad Ali. These are great athletes who represent discipline and mental toughness. Find your role model and look up some information about them. Perhaps even read their biography. This will give you the inspiration you need to stop you from becoming weak in the mind.
Proper food and drinks
Now that you have sorted out your mental preparation we need to get on to the most important thing of your weight loss journey. Your diet. Without the proper food and drinks it is impossible to succeed on this journey. You see, women need to be calorie perfect because, unlike men, we do not have testosterone to help us along the way. If our diet falters then our weight loss will as well. Get your diet right if you are serious about losing weight and keeping it off.
The mathematics of weight loss
The sad part about weight loss is that it is mostly, in the long term, about maths. You see, if you want to lose weight you need to be burning more calories than you take in. If you have excess calories in your diet they are going to be converted into fat stores. And the thing that most women don’t realize is that over a number of years those calories add up. Take a look:
If you have a can of Coke with lunch everyday of the week you are taking in 155 calories x seven days a week. That is 1085 calories a week. Now, there are 3500 calories per pound of body fat. So, if you take in 1085 calories from one can of Coke per day in three weeks you have added a pound of fat. That is 17 pounds per year. Just from your daily Coke.
Now, don’t panic. Weight loss is more complicated than that. It is not that black and white. The point of the above example is to show you how important your diet is going to be over the course of your life. Every little thing you take in each day will add up to extra pounds.
Eating well vs running
The most important thing you need to realize after seeing that mathematical example is that eating well is so so so much easier than running and burning the calories. All you have to do is leave the can of Coke in the fridge and you have effectively burned 155 calories from your diet. That is a good 20 minutes on the treadmill. Now, when you do go to the treadmill, you are going to be burning other calories and that means you are going to lose weight a lot faster than if you had that Coke with lunch. Remember this: eating well is so much easier than running.
Foods to avoid for long term success
Weight loss is really about discovering what foods you need to avoid. It is the things you remove from your diet that will make the difference, not the things you add. And the main thing to remember here is that you need to remove unnatural foods that are made up of empty calories. Let me explain what empty calories are.
Empty calories are calories that you get from foods that provide no nutritional benefit. Take a packet of chips as an example. From this packet of chips you might get 30 grams of fat and a couple of hundred calories. But you got zero nutritional benefit. It didn’t give you any minerals, vitamins or proteins. On the other hand, if you had a salad with some cheese you might get the same amount of calories and fat but you also got tonnes of goodness that helps your body function properly. It is a massive difference.
Try to avoid things like:
- Soft drink and sodas full of sugar
- Deep fried and shallow fried foods which add calories for no reason
- Baked goods like crisps and biscuits which are full of fat and sugar
- White bread, rice and pasta which contain a lot of empty calories
- Highly processed foods with lots of preservatives
Instead you need to be eating natural things like fruit and vegetables and raw milk. As a general rule of thumb, the less man has had to do with the creation of the food the better. If you can get it straight out of the ground or right off the tree you are going to lose weight very fast. And your health is going to improve more than you can imagine.
The myth of fat-free
It is high time the women of the world learned that fat-free is a marketing ploy that has very little to do with losing weight. Fat free meals are, 90% of the time, bad for your waist line. Please take this information in. Fat does not make you fat. Some fats are good for you. Fat free foods are generally packed full of sugar – and sugar makes you fat. Sugar is the worst of all the empty calories, and half the time you will find that fat free meals are full of it. Next time you buy something that is fat free and claims to be good for your weight loss take a look at the nutritional information. I bet it is full of sugar.
Portion sizes and frequency
The common thought amongst diet experts is that six small meals a day is the way to go if you want to lose weight. The idea is that by eating smaller meals more often you keep your metabolism burning and this uses a lot of calories. But this idea is completely useless if you are taking in a lot more calories than your body is able to burn for energy. If eating six small meals a day instead of three main ones means you are taking in hundreds more calories then the idea is mute.
Earlier this year I switched to three strict meals a day as I got a new orthodontic treatment that only lets me eat breakfast, lunch and dinner. And as a result I lost four kilograms in the space of about two months, doing nothing new or different on the exercise front. I must have been taking in way too many calories with the six meals a day philosophy. Try both and see which one works for you.