I am always hearing people saying that they just can’t lose weight, that they’re doomed for the rest of their lives. They’ve given up, at wits end with what seems to be no options out. Many have lost and regained weight over and over again, going from one method to the next with no real success.
Have you given up?
Have you tried it all?
When reviewing successful cases of weight loss and weight management over long periods of time, 4 principles keep showing up time and time again. Coincidental? No, success leaves clues, as they say. So what are the 4 principles?
- Healthy Diet
- Portion Control
- Cardiovascular Exercise
- Strength Training
Simply, diet and exercise. That’s it. A healthy diet and controlled portions and cardio and strength training. Really? Yes!
So what is a healthy diet? No processed products, that’s right, only natural products, foods that you will find in nature as they are or very close. Sorry no soda, no pasta, no bread, no alcohol, no chocolate, no chips. Is that it. Yes! To say it is easy, but to do is difficult, especially when you aren’t used to eating a diet free of these things. Many people are addicted to processed foods, sugar, fast foods etc…
So the difficultly will be the implementation of the healthy foods and the removal of the unhealthy foods. I would suggest that you start slow, start small, and proceed step by step. Try to implement 1 thing and remove 1 thing. Don’t try to remove the things you love the most at the beginning, because you will be fighting withdrawal symptoms before long. Start with something small and that you’re not addicted to. Then try something else small. Slowly and surely you will change your diet for the better.
Overeating is a chronic problem for many people and is one of the major problems for people who are trying to lose weight. By controlling the amount of food you are eating, you start to limit the amount of excess calories that you have to burn off. The amount of food will be different for everyone, it will be dependent on many factors. Review the size of the meals you are eating. Are you forcing yourself towards the end of meal to finish what’s on your plate? Did you know many people have been raised to finish what’s on their plate. Do you eat fast without chewing your food and tasting the food?
Slow down your eating, reduce the size of the meals, chew your food more and taste it. When you start to feel full, stop eating. Drink more water between meals to curb dehydration, which is commonly mistaken for hunger. Follow these suggestions and you will start to control your weightloss issues.
Cardio as it is commonly known; things such as running, swimming, walking, cycling and rowing are the commonly stated cardio exercises, but as long as you are raising your heart rate and your breath rate, you are performing cardiovascular exercise. You need to raise your heart rate for a minimum of 30 minutes up to 90 minutes. The average time is usually around the 45 – 60 minutes. Performed 5 – 7 days per week.
If you have never done cardiovascular exercise in your life, don’t go out and try to run for 90 minutes, you won’t be doing yourself any favours. Instead start small and slow. Start out at 10 or 15 minutes and see how feel. Maybe continue for the next week or so at that level. Then the week after, extend 5 minutes. And then another 5 minutes the week after and so on, continually improving and extending up to 60 – 90 minutes, to what feels right for you.
The last principle that many successful weightloss stories have is ‘strength training’. Does this mean you have to go to a gym and pump weights with the body builders? No, but a gym is a good place to start learning to do strength training. Do you have to go to a gym to learn and do strength training? No. There are many alternatives. Strength training should be performed 1 – 3 times per week. Dependent on your schedule and your goals
You owe it to yourself, to be healthy, to be fit, to live life.
Thanks for reading,
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