Chances are, if you ask 10 people about how to lose weight, you’ll get 10 different answers.
Even health care professionals and medical doctors can have widely varying views on how to lose weight, depending on their training.
There are many people that don’t want to work, and want to take the easy way out with many things in life. This pertains to weight loss.
In a desperate attempt to lose weight, people will watch what they eat, make some extreme change to their diet for a short period of time, or starve themselves for a short period of time, rather than exercise.
Most of us have heard a story from a friend about a friend of theirs who lost a ton of weight just by eating some strange food or following some strange and extreme diet plan.
It is very hard to lose weight from dieting alone. It is possible, especially when you are young, but it becomes more difficult to lose weight through dieting alone the older you get. Exercise is much more important for weight loss. You have to burn calories and energy if you want to lose weight.
There are many little tricks and tips that will help with weight loss, like eating small meals throughout the day, not eating after 8pm, always eating breakfast. These changes will make it easier to lose weight. But if you want to lose weight, keep it off, reduce pain, stabilize painful and degenerating joints, and increase activity, then you have to exercise.
Watching what you eat will make losing weight easier, but it won’t happen through diet alone. I have a Master’s Degree in Human Nutrition, so I believe that eating right and proper nutrition is very important to all aspects of health. Alone, dieting is just not as effective as exercising is for losing weight and feeling good.
Eating a clean, healthy diet rich in fresh fruits and vegetables along with a consistent, low impact, long term exercise plan works the best for losing weight and feeling good.
A low impact, full body stretching, strengthening, and aerobic exercise plan (like the Pain Free Lifestyle program) will maintain and even improve range of motion throughout the body, loosen and stabilize tight and painful joints (like knee, hip, low back, mid back, shoulder, upper back, neck joints).
A good nutrition program will keep your body full of the vitamins, minerals and nutrients it needs for fuel and proper recovery. A good nutrition program will decrease inflammation throughout the body making you less injury prone. A good nutrition program will help you to heal quicker. You can have your nutrition work for you, or against your hard work to lose weight and feel good. Make your nutrition work for you, not against you. It is hard enough to lose weight, don’t make it tougher on yourself.
A report recently released in the New England Journal of Medicine took a critical look at some commonly held diet beliefs that are not backed up by scientific evidence.
One of these myths is that if you only exercise a little, but exercise consistently, over time you will see a big change. If you burn an extra 100 calories a day from exercise, you will lose over 50 pounds in 5 years.
This is just not true. In reality the math adds up to weight loss of about 10 pounds in 5 years of burning an extra 100 calories per day. Even though 10 pounds of weight loss in 5 years may not seem like much, at least you’d not be gaining any weight.
On average, most people will gain 5 to 10 pounds in 5 years. Most people put on 1 to 2 pounds per year after age 20, if they are not exercising consistently and watching what they eat. That 10 pound loss over 5 years, rather than a 10 pound gain over 5 years, is certainly preferable.
Small changes done consistently over time does make a difference, it just won’t make a humongous change. But very few things, if anything, will make a
huge change with weight.
Something that this article found to be false, but I disagree with, is that eating breakfast will make it easier to lose weight.
If you skip breakfast in the morning, it will send your body into a starvation state. This will cause your metabolism and energy to slow down. It will also cause your body to store, rather than burn off, whatever food it takes in. Your body will be getting ready for what it thinks is an upcoming famine. You will also end up eating more later on in the day to compensate for missing breakfast. You’ll actually end up eating more calories if you skip breakfast, rather than eating less from skipping a meal.
Eating breakfast will set your metabolism and energy levels for the day. It will keep you satisfied so you won’t go searching around the office for something to eat when your energy levels drop. It’ll help to keep you from snacking on junk, or whatever is around, because you are ravenous before lunchtime. Eating breakfast will help to prevent you from storing food in your body as fat, rather than burning it off.
Use common sense when investigating a nutrition program or diet. Use common sense when evaluating an exercise program. Does it sound right? Does it address exercise and nutrition? Both of these components are essential if you want to lose weight. Doing just one of them won’t work nearly as well as eating right and exercising together.
Eating right and exercising smarter, not harder, while using common sense to make sure you are on the right path to losing weight and feeling better, is the Pain Free Way.