16 Easy Ways To Lose Weight – Part 2

  1. Treats:

Reward yourself for the efforts you’ve achieved. Set a date a specific item/s that will be your treat. Maybe it’s a Friday night meal. That’s what I do, and then the rest of the week stick to the diet.

  1. Portions:

Portion control needs to be implemented if you’re a chronic overeater. Many people could lose weight just by cutting down the portion size of the food they were eating. It needs to be relative to your size and activity levels.

  1. Water:

Drink more water. Yep, pretty easy. Start the day with a tall glass of water or 2. Keep hydrated throughout the day. Many times people eat when really they are dehydrated. Next time you feel hungry, get a glass of water and wait 30 minutes and see how you feel then.

  1. Finishing Everything:

You don’t have to finish everything on your plate, if you feel satisfied with what you have eaten, STOP. Overeating is major problem today because we don’t control portion size and don’t stop once satisfied. Slow down and pay attention to the feeling of being full.

  1. Eat More Or Less:

Many diets now support the idea of eating multiple times, 5 – 6 times per day. This is good in theory but some times does not fit our situation. For myself I like to have 2 main meals with maybe 1 – 2 healthy snacks. This just what I found works best for me in my personal situation. Your situation will be different. Work out what best fits your situation.

  1. Keep Records:

Keep records of your diet and exercise. This will high light things you should not be doing, things you aren’t doing, and may reveal things that weren’t otherwise apparent to you. As time goes by you can use these records to evaluate your progress against the methods you are using.

  1. Fad Diets:

As it states “FAD”. Yes, here today, gone tomorrow. Why? Everyone loves something new. Something with hype behind it. Forget them. Don’t waste your time. They have principle why they work. And that is what you should pay attention to. For me it’s easy, NO PROCESSED PRODUCTS, is the guiding principle. Simple really.

  1. Habits:

A routine of behaviour that is repeated regularly and tends to occur subconsciously. (https://en.wikipedia.org/wiki/Habit)

Habits are said to run most of our behaviours, yes the good and the bad, research argues between 60 – 98%. 60% is still most of our behaviour. The focus of course would be on creating “good habits”. To form a habit requires practice of the behaviour for a minimum of 21 days consecutively. Research also indicates that a minimum of 66 days consecutive practice is required for the habit to become automatic.

Find part 1 here.

You owe it to yourself, to be healthy, to be fit, to live life.

Thanks for reading,

William…

“Live Life!”

If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you. Click here to change your life for the better.

16 Easy Ways To Lose Weight – Part 1

  1. One Step At A Time:

Don’t rush into things. People are generally to quick to rush into things because of impatience, and when something doesn’t work out for them, get disappointed and quit. STOP. This is exactly what not to do. Realise it and be conscious of it, and you won’t make the same mistake. Slow down take the process step by step and you will win the race. Start small to begin with and build the habit. When it is effortless the process will take care of itself and you can extend your efforts.

  1. Accountability Partner:

Find someone to keep you in check. A Mum or Dad figure, teacher figure. Someone you have to report to, who will check up on you. Pick someone who will be honest with you. Yeah don’t pick your best friend or your significant other who will be afraid to upset you.

  1. No Processed Foods:

Yep, that’s right nothing processed. No sugar, pasta, bread, soda, alcohol etc… etc…  If you can’t find it nature as it is or very close forget it.

  1. Cardiovascular Exercise:

Cycling, running, swimming, skipping, punching a boxing bag etc… etc… Yep, get out there at an intensity that will make you really breathe and sweat. If these aren’t happening your just kidding yourself. At least 30 minutes, 3 to 4 sessions a week.

  1. Strength Training:

Weights? Well some sought of strength training. Could be just good old fashioned calisthenics like push ups, sit ups, pull ups (modified to suit), squats etc… Hit a gym, workout at home, or down the park. Combining strength training with cardiovascular training will exponentially help. If your unsure get some guidance.

  1. Goals:

You have to know where you’re going, what you’re achieving, just like why you’re doing this. Your goals need to be specific, and have a deadline, that is, a time frame to achieve it by.

  1. Breakfast:

To many people skip a proper breakfast then by mid-morning binge on junk that is terrible for them. Set yourself up to win, by having something prepared and ready to go. Some people don’t like to eat first thing in the morning, and that is OK, so have a mid-morning light breakfast of healthy alternatives, like fruit or vegetables. Something that isn’t just empty calories and completely unhealthy.

  1. Grocery List:

Pre-plan your diet and purchase ahead of time, like once or twice a week. For some people this won’t work because of their particular situation. That’s how life is. So improvise. Plan ahead for healthier alternatives to the fast food lane or the corner store deep fried junk food.

Find Part 2 here.

You owe it to yourself, to be healthy, to be fit, to live life.

Thanks for reading,

William…

“Live Life!”

If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you. Click here to change your life for the better.

Methods Of Weightloss – Part 2

OK. Back for Part 2. If you missed or didn’t read Part 1 (Diet) click here.

 

EXERCISE:

What is exercise?

Physical exercise is any bodily activity that enhances or maintains physical fitness and overall health and wellness.

https://en.wikipedia.org/wiki/Physical_exercise

 

What is “physical fitness?”

Physical fitness is a state of health and well being and, more specifically, the ability to perform aspect of sports, occupations and daily activities. Physical fitness is general achieved through proper nutrition, moderate-vigorous physical exercise, and sufficient rest.

https://en.wikipedia.org/wiki/Physical_fitness

 

What???

Lets simplify (KISS) this scientific mumbo-jumbo.

Exercise = MOVEMENT

Fitness = being able to perform that movement efficiently for a desired amount of time.

 

Wow. That’s easier. We all know what ‘exercise’ is. What all realise what being ‘fit’ means.

So why is it so hard?

Common reasons?  Boredom. People don’t like to exercise. It hurts them. And so on for another million excuses.

Excuses. Yes, excuses! But I have a legitimate injury, I hear. Ok find an alternative to do until you have recovered.

 

We can always find excuses and reasons to blame, but in the end your only hurting yourself.

Find something you like to do. If that is too hard. Find something you like to do while exercising.

Read a book or magazine, listen to music, look around at nature, find something.

 

ALWAYS TAKE PERSONAL RESPOSIBILITY FOR YOUR SAFETY AND SECURITY AT ALL TIMES.

 

If you’re out walking along the streets and footpaths, somewhere there may be moving vehicles, cyclists and other pedestrians, don’t read a magazine. Don’t distract yourself to the point you’re putting yourself or others in danger.

 

So “MOVE” sounds easy. Yes, walk, run, cycle, swim, skip rope, punch a boxing bag, aerobics and so on.

 

How long for: This is dependent on your physical condition.  What kind of physical condition are you in? Are you young or old? Are you thin or overweight? Are you a naturally active person or have you been sitting on the couch living the sedentary lifestyle for 20 years?

 

Depending where you are starting from, anywhere from 5 to 10 minutes, up to 30 minutes minimum.

 

Really! I can do 5 minutes and get fit?  NO! Sorry to disappoint. This is where you might start from. You need to develop the ability to do it.

 

Start slow, start small, and build.  5 minutes every day or most days, is not that much, it is only 5 minutes. But done each day (or as many as you can) will build the habit of doing this. Maybe after a week or 2 you might extend to 7 minutes, then 10 minutes, then 15. Within a month or 2, you could be up to doing 15 to 20 minutes each day.

 

Not bad for someone who doesn’t exercise. Maybe within 3 to 4 months up to 30 minutes per day. That’s 3 and a half hours of exercise per week. That’s an achievement.

 

How much better would you be for exercising 30 minutes a day or doing 3 and a half hours per week?

To be honest, I don’t know, I’m not a doctor, or sports specialist.

But I think I can safely say, better than before.

 

You owe it to yourself, to be healthy, to be fit, to live life.

Thanks for reading,

William…

“Live Life!”

 

In Part 3, I will go on to talk about mindset.

If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you. Click here to change your life for the better.