A Solution To Waste Of Time Diets

If I say diet what do you think?  How would you define diet?

Commonly referred as: that period of time where I’m starving myself or an unpleasant episode to be endured for a temporary amount of time.

Usually the ‘diet’ subject surfaces before major events like, weddings, summer and holidays. After the event, and the attempted dieing, sorry I meant dieting, you get to return to old habits, breathe a sigh of relief that it’s all over, until the next time!

Once you return to eating as you normally did, the weight returns and you’re back to square one.

Let’s examine why. The diet was essentially training you to ‘eat less’, while trying to improve the nutritional side of things. Commonly people keep fluctuating between weight off and weight on. A rollercoaster of dieting and not dieting.

SOLUTION:  Eat less. Regardless of whether on a diet or not.

Eating less, or portion control, is one of the major keys to any diet, as overeating is a major problem that contributes to unhealthy weight and obesity.

So, eat less. Sound simple enough. Work out what a normal serve would be for  you and put some back. And don’t go back for seconds.

Maybe you snack too much, sitting in front of the TV of an evening. This maybe the best way to start to control your portion sizes. By reducing or removing snacking completely you will be reducing the overall amount of food you consume.

What about breakfast?  I don’t snack at breakfast! I hear you say. No, do you eat breakfast? Many people miss breakfast, only to start snacking and bingeing by mid-morning.

Now understand, many people don’t eat first thing in the morning, and have to wait until their body wakes up. This is ok, I’m the same way, my point is that have an organised meal ready to eat once your body is ready, rather than bingeing on crap and controlling the portion size too.

Examine your current eating habits and start to reduce the overall amount you consume in a day by just 10%. Allow a month to get used to the new changes. Then reduce another 10%, and continue this process, slowly but surely lowering the overall amounts until you start losing weight.

Yes this will not be easy, it is by trial and error. You will be feeling this process out.

In the long run you will lose weight, and won’t have to continue playing the weight off weight on game.

An added benefit is that you will save money, by eating less, but also you won’t be wasting money on expensive diets, programs, or fads.

 

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 if you want to change your life for the better.

 

An Action Plan For Weight Loss This Year – Part 3

Month 4:  April – Portion Control

Portion Control. This can be an ultra-complex subject, complicated by food types, a person’s relative size, activity level, gender and so on. That is to say, what one person eats will be different to the next person, because we are all different and we all have different situations. So in the interest of simplicity, the idea for portion control, will be to start to consciously examine how much food you are consuming and how often. Then you will consciously start to limit that amount or frequency of foods. Across a 4 week incremental approach you will start to cut down the amount of food you are eating.

Week 1: Write down all food and drink that you consume and what times for each day.

Does the volume of food surprise you? Is there some late morning, late afternoon, late evening snacking happening?

What about the size of each of the main meals?

Week 2:  Can you cut back the snacks? Maybe change them for vegies, or salad? How about the size of your meals, can you cut back there? Pick one thing and either remove it or cut it back.

Week 3:  Pick another area, and cut it out or cut it back?

Week 4:  Pick another area, and cut it out or cut it back?

Now the idea is not to starve yourself. So don’t cut the main meals out. So don’t skip breakfast. If you aren’t a breakfast person that is ok, just eat it later. I’m not a breakfast person, so I don’t eat until about, 10am. Maybe you’ve been snacking and can remove snacking at a certain time or times. Remember it’s not about starvation, but changing the bad habits for better habits, and creating a healthier lifestyle.

Some other things to help with portion control. Don’t eat while watching TV. When you’re distracted you’re not paying attention. Hint, hint, as in you’re not paying attention to eating. Second, don’t rush. Slow down. Yes take your time when eating. Start to experience the full feeling from the food, before finishing, rather than slam that food down and feel like you’re about to tear your stomach open, 15 minutes after you finish. Last, chew your food. Yes, chew your food more. Chew it until it’s a fine paste before swallowing.

Find places to limit or remove food consumption from your diet. Remember, don’t watch TV while eating, slow down eating, and chew your food more.

30 Days of April – Cardio 60 minutes + Don’t consume 8 products from February + Hypnosis session each day + Start analysing your food intake and start to limit food volume.

 

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.

Get Through The Holiday Season

Well even though the holiday season is about half way over, I was considering how to make it through without gaining too much weight. Well, gaining no weight, preferably!

Yes, easier said than done. But realistically what would it take to get through not just a day but through a holiday season?

 

  1. Plan. Without prior consideration and planning, you will eat whatever you like, whenever you like, and however much you like. So even though this period is a time for enjoyment, to keep the scales at bay without control or the consideration for what is likely to happen, you are doomed to fail.

So plan, prepare and organise yourself, so you don’t get caught out.

 

  1. Strategies. Have strategies in place to combat the constant temptation. Remember you won’t always be at the mercy of your own decisions, you will also be at the mercy of other peoples if you go visiting. So have strategies ready for what types of food you are going to avoid, how much food you are going to consume and so forth. Don’t forget it’s the holidays, this doesn’t have to be a spartan existence! Eat, be merry, just don’t over do it.

 

  1. Relationships. Remember that this time of year is meant to be enjoyed. Yes go visit, yes enjoy yourself, live life. Focus on socialising and having fun with people, not eating and drinking.

 

  1. Control. This whole period will be a success or failure dependent on the amount of control you exert. If you eat and drink to excess, you won’t achieve your goal of: not gaining weight. But if you control yourself, stay focused and consciously choose what, when and how much, you will succeed.

 

  1. Slow Down / Chew. Slow down when eating. The reason most people overeat is because they eat too quickly. So, slow down don’t eat so quickly. Another reason why people eat so quickly is that they don’t chew their food enough. When you chew your food, chew it until it becomes a fine paste. Not 2 chews, done, swallow. Eating like that will only result in poor digestion.

 

  1. Water. Yes drink more water! Another major reason for overeating is that we eat when we are dehydrated. So when you start to feel hungry drink a glass of water. Wait 20 minutes and see how you feel. Also limit your alcohol consumption. Drink water instead. If you’re like me and don’t drink alcohol, and prefer soda, that’s ok, but limit it to 1 or 2.

 

  1. Alcohol. It’s important to drink liquids, but realise alcohol dehydrates you. It also lowers your ability to make good decisions. And finally according to research, many people have a tendency to binge when drinking. So back to point 4 “Control”, stay in control.

 

  1. Exercise. Now don’t forget to exercise. No I don’t mean hit the gym for 3 hours doing high intensity sprints with weight lifting, straight after lunch. No! What I mean is, make sure to fit in that exercise session, yes it might have to be a lighter easier session because you’re between eating, but just don’t forget to do it. Maybe you’ll need to schedule it early in the day, or maybe later on in the evening. Whatever works for your particular situation.

 

  1. Self-Talk. Remember to be conscious of your self-talk, the way you speak to yourself. Be patient and be supportive. Don’t be negative and dismissive of yourself, the situation you are in and the efforts you have done. Stick to your plan, and your strategies. Talk yourself through each day and each moment. There will be temptation, and you will be tested.

 

  1. Enjoy Yourself. This is the season of celebration. Remember that this time is to enjoy yourself, to have gratitude for all that you have. Treat yourself and others with the respect you deserve.

 

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.

Walk For Your Health

Walking. Pretty simple we all do it, it’s easy to perform compared to other cardio exercises. You can do it anywhere and anytime. You don’t have to be taught how to do it, or how to make it easier or harder, a really simple exercise for weight loss.

Walking can reduce high cholesterol, body fat, the risk of cancer of the colon and the risk of non-insulin dependent diabetes. It helps control body weight, mental well-being, osteoarthritis, flexibility and co-ordination.

Walking for 2.5 hours a week—that’s just 21 minutes a day—can cut your risk of heart disease by 30%.

https://www.health.harvard.edu/exercise-and-fitness/walking-for-health

Even a quick one-minute jaunt pays off. A University of Utah study in 2014 found that for every minute of brisk walking that women did throughout the day, they lowered their risk of obesity by 5%.

Most success stories using walking, walk everyday for 45 minutes to 90 minutes, with the average around an hour. That’s 60 minutes per day, 7 days a week, 30 days per month. A simple training philosophy.


Alasdair Wilkins lost 100 pounds (45kg) in 1 year by just walking. Yes, you read right, just walking. The main points of his article https://www.vox.com/2015/7/7/8877041/losing-100-pounds  can be found below:

I just went to the gym, and I … walked. On a treadmill, uphill, at a brisk pace, for about an hour every day — and I do mean every day — from July to April.

I just ignored the (frequently contradictory) mountains of literature on the best way to lose weight and just focused on finding a way that worked for me.

The trick was finding a routine that I actually enjoyed doing and wanted to stick with.

I had given up hope of losing weight at all my only real goal was to start feeling a little better about myself.

I wasn’t putting pressure on myself to lose 100 pounds.

I sidestepped the biggest danger when it comes to weight loss: discouragement.

It definitely helped that I could do things like bring my tablet and watch Netflix in the gym


Wow. What a great example. I love success stories like that.

Go the gym every day, walk for an hour, uphill, at a brisk pace.

Is this what will work for you, maybe no, maybe yes. Only you will know. What should be highlighted is that he found something he enjoyed to do. Yes he may have been watching Netflix, but you have the ability to choose. So choose something you like, use distraction if you need (Netflix in the example), do it every day and do it for a considerable amount of time (60 minutes).

 

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.

Obesity A Growing Trend

Obesity is a growing trend among people worldwide since the 1960’s. Affecting approximately 600 million adults worldwide and approximately 100 million children worldwide.

What is obesity?

Generally obestity could be defined as having a body fat percentage of between 25-30% and higher, dependant on the gender. It is usually measured by the BMI, the ‘Body Mass Index’ (a guide for body height to weight ratio) and a ‘Skin Fold Test’, which involves measuring the skin folds on the body in designated areas.

How does one become obese?

With the increase in consumption of processed / prepackaged foods and only sedentary levels of activity performed, it’s not hard to see that people are eating too much and too much of the wrong foods. There are a small percentage of cases that are caused by genetics, medications, endocrine disorders and mental disorders.

What are the risks?

The increased risk of high blood pressure, cardiovascular diseases, diabetes (type 2), heart disease, breast; colon and prostate cancer, osteoarthritis and depression.

Can obesity be reversed?

Yes, in most cases. By changing the quality and quantity of the food being consumed, and by changing the amount of physical activity performed. Check this out if you want to reverse obesity.

OK, what does that mean?

There are 4 main areas to focus on:  natural foods, portion control, cardiovascular exercise and strength training. Statistically these are the 4 commonalities of people who lose weight and maintain a healthy weight over the long term.

  1. Natural Foods:

Ask this question:  Can you find this food in nature as it is or very close?

Oranges?          Yes

Sugar?              No

Meat?               Yes

Bread?              No

Broccoli?         Yes

Chocolate?       No

Water?             Yes

Soda?               No

That’s as easy as it is. Don’t eat it or drink it if you can’t find it in nature. Are there things that you could find in nature as is that still aren’t healthy? Yes. Orange juice, for instance, yes can be found in nature, but really should be eaten as a fruit not squeezed and consumed as a juice. But with anything, you could probably find some logical to argue any point.

My point is, simply start removing unhealthy processed food products from your diet.

  1. Portion Control:

Excessive overconsumption or overeating is a major addiction many people are battling with. With many people, being brought up to finish what’s on their plate, to not waste food, it’s really hard for people to stop eating when full. In combination with eating too fast, not chewing the food enough and eating in front of TV. Realistically analyse the amount of food you are eating. Do you feel bloated after a meal? Do you need to eat that 2 pound / 1 kilogram steak?

A guideline for eating would include:

Don’t eat while eating TV        (limit distraction)

Slow down when eating, taste the food.

Chew your food more, until it’s a paste, before swallowing.

Start to cut down the portions of food you serve.

Feel the “FULL” feeling.  (this is not the stomach tearing feeling, of ‘I can’t fit another bite in’)

  1. Cardiovascular Exercise:

Perform a medium pace of cardiovascular exercise, ‘cardio’, 3 – 7 times per week for a duration of 30 – 90 minutes.

The average is 5 – 7 times per week, with approximately 45 – 60 minutes per session. Cardio is things like, walking, swimming, rowing, cycling etc…

  1. Strength Training:

Finally, strength training should be performed 1 – 3 times per week. Even though strength training is not usually associated with weight loss, it is 1 of the 4 commonalities of successful weight loss cases. It provides you with a different form of exercise, while strengthening the body to perform more efficiently overall.

 

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.