Weight Loss? How?
Okay! How many in the room want to lose weight?
Easiest way to lose 10 pounds
I thought so. That's most of us then, whether it's a couple of pounds to a whole lot of pounds, it seems like being on a diet has become the latest hobby, but it's a hobby that not everybody is successful with.
So, what can I do to help? And I'm not just talking about helping you! I have put on over a stone since Christmas, mostly through emotional and compulsive eating – oh my! I've just confessed to having no control over my eating.
Well, I am sorry to say this, but it's true!
So what can I do about it? Well, for the first part I can spend some time with you guys for support, which is a great help...........but I need to give something back to say thank you.
Well, the only thing I think you'd like is some more of my findings on diets, healthy eating and well-being, so I've been trawling again for relevant information so that we can make a start and find the easiest way to lose 10 pounds.
I think we all know the basics of losing weight – don't we? It's all about burning more calories than you eat. Seems simple, eh? So how come we can't get it right? And how can we sustain our motivation to lose weight.
At this stage usually I would change track and look for the quick and often drastic measures available just to see some results – diet pills or I even once bought a vibrating belt that pulsed your muscles while you went about as normal – the only thing was, I kept pulsing along with it – I looked like I was holding onto a live electricity cable I was jumping about that much. It was a laugh, but I didn't lose even a pound! The diet pills might help in weight loss, trouble is I don't really want to be on pills for the rest of my life.
I don't know about you, but I have real trouble trying to analyse in my head why I can't do it – lose weight, I mean! I am a fairly intelligent person, I have good common sense, I know right from wrong, so why the hell can't I control what, and how much I put in my mouth? It just doesn't make sense! I know what I'm supposed to do, I know the kind of foods that will add pounds to my waistline, I know that I should move about more but do I do any of I? NO, NO, NO! Now why on earth don't I?
Do you know what the rules of weight loss are?
You know, to lose one pound of fat you must burn around 3500 calories over and above what you burn doing normal daily activities.
I suppose that doesn't really mean much unless you already know your basal metabolic rate (BMR) which is the amount of calories your body needs in order to maintain basic bodily functions like breathing and digesting your food. This figure gives you the minimum number of calories you need to eat a day.
If, like me, you are overweight, it is a hard thing to learn, but here it is - you are not going to be able to continue with your current eating habits if your really want to lose weight – sorry, but it's true.
It just isn't possible to reduce your weight while eating lots of full-fat food, cakes and sweets. What we need to do is get our body to use up existing stores of fat. There are no short cuts to losing weight in a healthy and sustainable way. But how do we reduce our calorie intake without having to alter our diet too significantly and also without missing out on the occasional treat?
Some tips on the internet include:
Stop eating sugar
Stop piling your plate up
Never say yes to seconds
Cut out unhealthy and fattening treats between meals
Replace fizzy drinks with water or cordials
Swap fattening foods with healthier versions
Cut down on alcohol
Plan – plan – plan
Also, to support the lower calorie intake – use some of those stored calories by moving more – walk, take an exercise class, join a gym, go swimming, take up jogging, buy a Wi-fit, indulge in more love-making (you'd be amazed at the health benefits – take a look at my post, Sex and Weight-Loss) The more energy you use and the less calories you consume, the more pounds you will see disappear.
So, let's re-cap.............
Eat less
Exercise more
Watch pounds vanish
What could be simpler?
Ok! Are we all losing weight yet? No! Well, why not? You've tried before and failed! Well I don't understand – it's the formula for weight loss, it has to work!
Who am I trying to kid – I've tried before, failed, tried again, failed ----------- its like a never ending spiral – and it's driving me mad...................I just don't get why I can't do it! Why do certain foods have such a pull on me? Why can't I resist them and just say NO? Why don't I have any willpower? Why am I such a failure?
I want to share with you the secrets I have found:
1. You really do need to keep a food diary – our brain is not reliable when it comes to giving us a check of how much and what we have eaten, so to get an accurate sense of your daily intake keep a diary for three days – we can all do it for three days and see what your eating habits really are like.
2. You'll have a better shot at sticking to a weight-loss plan if you choose one that matches your eating habits as much as possible and customize it to your needs. Eat foods that you love and don't force yourself to eat foods you hate – you just won't stick to it.
3. Make sure you are strong and healthy – this means doing some exercise! Do some aerobic exercise such as walking or an exercise video, anything that you feel capable of doing right now. Exercise will boost your metabolism and that means your body will burn energy (calories) more quickly.
4. Try to eat a balanced diet of roughly 15-20 percent protein, 55-60 percent carbohydrates and 20-30 percent fat.
5. Don't try to starve your body. Slowly, slowly is the best way forward or your body will go into starvation mode and store calories as fat. Never consume less than 1200 calories a day in order to stay healthy.
6. Make sure you get enough sleep because if you don't you will feel tired and your body will start to crave sugar for energy – the last thing you want.
7. Fill up with water and fibre to fool your body into thinking it's satiated. The fibre should come from vegetables, fruit, whole grains or legumes and fibre and water are two things your body doesn't metabolize (they don't contribute many calories)
8. Watch the clock! If you're tempted to eat within three hours of eating a meal then you probably aren't really hungry. Think about where you are and how you feel – are you lonely, bored, stressed, anxious, etc,. Take a few minutes to re-evaluate your feelings and have a glass of water while you're thinking – it might be that you were thirsty.
9. If you have a blow-out one day – don't panic and get all stressed about it. It is all about the bigger picture – just cut down on the next meal or the next day. It isn't all over with just one binge!!!!
10. Some small treat, twice a day is good for you. In fact, some people swear by following their weight-loss programme for 6 days and then on the seventh eat whatever you fancy – you don't have to go mad though. The 6-day diet has been great for lots of people. Try it your self.
And if all that fails, let me introduce you to an incredible new weight-loss product: Your brain?
As you drop off to sleep, repeat over and over again to your subconscious mind, your ideal weight (or your goal weight). Then, when you wake, say to yourself: 'I weigh XX pounds' What you're doing is conditioning your subconscious mind to accept your goal weight and it will then, in theory, do everything necessary to accomplish that result.
You are bringing your consciousness to the point where it accepts we are already what we want to be, then the compulsive subconscious will intuitively guide you to the right foods and give you the motivation to go for that walk, whatever it takes to fulfil that vision. But you must keep giving the mind the message.
This will hopefully create your healthy eating, healthy exercise habits and with the right mindset you will maintain those habits for good.
Your mind is very strong – you just need to plant the correct seed of thought.
So, when you get home from work tomorrow and you're tired, worn out, angry, whatever, instead of using your pending exercise (walk or something) as something to de-stress you, don't put it off saying 'Oh, I'll do double tomorrow' which means you will probably skip the next day's exercise too, just do it! Or at least do some of it, even if you only do ten minutes of the half hour session. Don't let bad habits creep up on you. Do a bit and you'll probably feel better and might even decide to do the whole half hour and at the end of it you'll feel good about yourself because you beat it – you won out over those negative thoughts. That's the way to do it – little by little.......
So really, how many people do you think will read this, give a smile and then go right back to their chocolate bar. Come on, either you want to lose weight or you don't, you can't be on the fence about this one, every decision you make needs to be with your ultimate well-being in mind. Every step you take needs to be made with a conscious effort to improve your health. It does require effort and either you are willing to put that effort in, or you're not. Sitting on that fence isn't going to get you anywhere, that's for sure.
So, get moving, lets prove them all wrong and this time we'll succeed.
Live healthier and take it easy!
Till next time
Chezzy Mac
Easiestway to lose 10 pounds
Easiest way to lose 10 pounds
I thought so. That's most of us then, whether it's a couple of pounds to a whole lot of pounds, it seems like being on a diet has become the latest hobby, but it's a hobby that not everybody is successful with.
So, what can I do to help? And I'm not just talking about helping you! I have put on over a stone since Christmas, mostly through emotional and compulsive eating – oh my! I've just confessed to having no control over my eating.
Well, I am sorry to say this, but it's true!
So what can I do about it? Well, for the first part I can spend some time with you guys for support, which is a great help...........but I need to give something back to say thank you.
Well, the only thing I think you'd like is some more of my findings on diets, healthy eating and well-being, so I've been trawling again for relevant information so that we can make a start and find the easiest way to lose 10 pounds.
I think we all know the basics of losing weight – don't we? It's all about burning more calories than you eat. Seems simple, eh? So how come we can't get it right? And how can we sustain our motivation to lose weight.
At this stage usually I would change track and look for the quick and often drastic measures available just to see some results – diet pills or I even once bought a vibrating belt that pulsed your muscles while you went about as normal – the only thing was, I kept pulsing along with it – I looked like I was holding onto a live electricity cable I was jumping about that much. It was a laugh, but I didn't lose even a pound! The diet pills might help in weight loss, trouble is I don't really want to be on pills for the rest of my life.
I don't know about you, but I have real trouble trying to analyse in my head why I can't do it – lose weight, I mean! I am a fairly intelligent person, I have good common sense, I know right from wrong, so why the hell can't I control what, and how much I put in my mouth? It just doesn't make sense! I know what I'm supposed to do, I know the kind of foods that will add pounds to my waistline, I know that I should move about more but do I do any of I? NO, NO, NO! Now why on earth don't I?
Do you know what the rules of weight loss are?
You know, to lose one pound of fat you must burn around 3500 calories over and above what you burn doing normal daily activities.
I suppose that doesn't really mean much unless you already know your basal metabolic rate (BMR) which is the amount of calories your body needs in order to maintain basic bodily functions like breathing and digesting your food. This figure gives you the minimum number of calories you need to eat a day.
If, like me, you are overweight, it is a hard thing to learn, but here it is - you are not going to be able to continue with your current eating habits if your really want to lose weight – sorry, but it's true.
It just isn't possible to reduce your weight while eating lots of full-fat food, cakes and sweets. What we need to do is get our body to use up existing stores of fat. There are no short cuts to losing weight in a healthy and sustainable way. But how do we reduce our calorie intake without having to alter our diet too significantly and also without missing out on the occasional treat?
Some tips on the internet include:
Stop eating sugar
Stop piling your plate up
Never say yes to seconds
Cut out unhealthy and fattening treats between meals
Replace fizzy drinks with water or cordials
Swap fattening foods with healthier versions
Cut down on alcohol
Plan – plan – plan
Also, to support the lower calorie intake – use some of those stored calories by moving more – walk, take an exercise class, join a gym, go swimming, take up jogging, buy a Wi-fit, indulge in more love-making (you'd be amazed at the health benefits – take a look at my post, Sex and Weight-Loss) The more energy you use and the less calories you consume, the more pounds you will see disappear.
So, let's re-cap.............
Eat less
Exercise more
Watch pounds vanish
What could be simpler?
Ok! Are we all losing weight yet? No! Well, why not? You've tried before and failed! Well I don't understand – it's the formula for weight loss, it has to work!
Who am I trying to kid – I've tried before, failed, tried again, failed ----------- its like a never ending spiral – and it's driving me mad...................I just don't get why I can't do it! Why do certain foods have such a pull on me? Why can't I resist them and just say NO? Why don't I have any willpower? Why am I such a failure?
I want to share with you the secrets I have found:
1. You really do need to keep a food diary – our brain is not reliable when it comes to giving us a check of how much and what we have eaten, so to get an accurate sense of your daily intake keep a diary for three days – we can all do it for three days and see what your eating habits really are like.
2. You'll have a better shot at sticking to a weight-loss plan if you choose one that matches your eating habits as much as possible and customize it to your needs. Eat foods that you love and don't force yourself to eat foods you hate – you just won't stick to it.
3. Make sure you are strong and healthy – this means doing some exercise! Do some aerobic exercise such as walking or an exercise video, anything that you feel capable of doing right now. Exercise will boost your metabolism and that means your body will burn energy (calories) more quickly.
4. Try to eat a balanced diet of roughly 15-20 percent protein, 55-60 percent carbohydrates and 20-30 percent fat.
5. Don't try to starve your body. Slowly, slowly is the best way forward or your body will go into starvation mode and store calories as fat. Never consume less than 1200 calories a day in order to stay healthy.
6. Make sure you get enough sleep because if you don't you will feel tired and your body will start to crave sugar for energy – the last thing you want.
7. Fill up with water and fibre to fool your body into thinking it's satiated. The fibre should come from vegetables, fruit, whole grains or legumes and fibre and water are two things your body doesn't metabolize (they don't contribute many calories)
8. Watch the clock! If you're tempted to eat within three hours of eating a meal then you probably aren't really hungry. Think about where you are and how you feel – are you lonely, bored, stressed, anxious, etc,. Take a few minutes to re-evaluate your feelings and have a glass of water while you're thinking – it might be that you were thirsty.
9. If you have a blow-out one day – don't panic and get all stressed about it. It is all about the bigger picture – just cut down on the next meal or the next day. It isn't all over with just one binge!!!!
10. Some small treat, twice a day is good for you. In fact, some people swear by following their weight-loss programme for 6 days and then on the seventh eat whatever you fancy – you don't have to go mad though. The 6-day diet has been great for lots of people. Try it your self.
And if all that fails, let me introduce you to an incredible new weight-loss product: Your brain?
As you drop off to sleep, repeat over and over again to your subconscious mind, your ideal weight (or your goal weight). Then, when you wake, say to yourself: 'I weigh XX pounds' What you're doing is conditioning your subconscious mind to accept your goal weight and it will then, in theory, do everything necessary to accomplish that result.
You are bringing your consciousness to the point where it accepts we are already what we want to be, then the compulsive subconscious will intuitively guide you to the right foods and give you the motivation to go for that walk, whatever it takes to fulfil that vision. But you must keep giving the mind the message.
This will hopefully create your healthy eating, healthy exercise habits and with the right mindset you will maintain those habits for good.
Your mind is very strong – you just need to plant the correct seed of thought.
So, when you get home from work tomorrow and you're tired, worn out, angry, whatever, instead of using your pending exercise (walk or something) as something to de-stress you, don't put it off saying 'Oh, I'll do double tomorrow' which means you will probably skip the next day's exercise too, just do it! Or at least do some of it, even if you only do ten minutes of the half hour session. Don't let bad habits creep up on you. Do a bit and you'll probably feel better and might even decide to do the whole half hour and at the end of it you'll feel good about yourself because you beat it – you won out over those negative thoughts. That's the way to do it – little by little.......
So really, how many people do you think will read this, give a smile and then go right back to their chocolate bar. Come on, either you want to lose weight or you don't, you can't be on the fence about this one, every decision you make needs to be with your ultimate well-being in mind. Every step you take needs to be made with a conscious effort to improve your health. It does require effort and either you are willing to put that effort in, or you're not. Sitting on that fence isn't going to get you anywhere, that's for sure.
So, get moving, lets prove them all wrong and this time we'll succeed.
Live healthier and take it easy!
Till next time
Chezzy Mac
Easiestway to lose 10 pounds