It is very tough to lose weight.
The diet and exercise industries have become huge. This is an industry that preys upon people who don’t know how to lose weight or even know what works to aid in losing weight.
There are many tricks and tips that can make losing weight a little easier. Even with these tips and tricks it will still take hard work, dedication and time to lose weight. Don’t sabotage yourself by working against all of the hard work and effort you put into losing weight and getting into shape.
Here are a few tricks and tips that will make losing weight a little bit easier. And with how hard it is to lose weight, any benefit goes along way.
First off, do not rely on crash diets. Any drastic change to your diet will be very hard on your body. And be impossible to maintain. Once you stop the crash diet, you will gain back all of the weight that you lost and usually a little more. This is because you can’t keep up with an extreme change to your eating habits for long term. It is impossible. And even if it were possible, it would be very unhealthy. You could live the rest of your life without eating bread and French fries, but your health would suffer if you never ate any carbohydrates again. You can fast and eat only fruit and fruit juices, but you can’t maintain it long term.
If it sounds too good to be true, then it probably is. Don’t get taken in by the lose weight quick schemes. The weight gain didn’t happen overnight, and you are not going to lose it overnight. In my experience, if you lose weight too quickly, it is usually in an unhealthy manner and usually won’t last long. This is because to lose weight quickly you have to resort to drastic and extreme measures. It is impossible to maintain these drastic measures. So when you inevitably go back to your old patterns, you will gain the weight back, and usually more.
Eating is fun and eating is enjoyable. Let it be enjoyable. Don’t make yourself eat only bland foods that have no taste. If you deprive yourself of a certain, favorite, bad-for-you-food, you will eventually breakdown and eat a lot of it.
That is why I recommend taking 1 day a week to eat whatever you want. If you want to eat a donut and bacon and sausage for breakfast that 1 day, then do it. You need to reward all of your hard work that are putting into eating right and exercising. One day a week will not bust your diet. But it will help you to feel fulfilled and make it easier to eat healthy the rest of the week. It will help you to stick with eating right long term. If there is no break from healthy eating, you will eventually break and probably not come back to eating healthy.
Do not skip breakfast. Skipping breakfast may seem like a good way to cut out a few calories and lose some weight. But it doesn’t work that way. If you skip breakfast you will send your body into a starvation state. While in that state, your metabolism slows down, and your energy levels slow down. Your body is getting ready for an upcoming famine since it hasn’t eaten since dinner the night before. If you skip breakfast it can be 16+ hours between dinner the night before and lunch the following day. Your body will react by storing everything that it eats. If you can keep your metabolism levels high then your energy levels will be good and you will burn what you are eating, rather than storing what you eat.
Snacking is good for you. Snacking will help to keep your metabolism high along with your energy levels. Just keep track of it. Snacking on nuts, fruit, vegetables and other healthy options will prevent you from getting so hungry that you’ll eat anything in sight. Snacking on healthy foods will also prevent your energy levels from crashing which will make you more likely to seek out sugary foods for a fast pick me up late in the morning or late in the afternoon. If you keep your energy levels consistent through healthy snacking you will not have the urge to snack on that cookie or piece of birthday cake in the office.
Do not load up on low fat, or diet foods. Just because it is low fat, doesn’t mean that it has no calories. As a matter of fact, if you eat 4 low fat muffins, they will have more calories than if you just ate one regular muffin. There is no link between eating low fat, or diet foods and losing weight. Your body responds in the same way to artificial sweeteners as it does to regular sugar. Artificial sweeteners actually cause an insulin response.
Artificial sweeteners are horrible for you. Your body converts aspartame into formaldehyde. Formaldehyde is a horribly carcinogenic chemical that is used to preserve dead bodies. When in the body it will produce many free radicals and lots of inflammation, and if used consistently and long term, will cause cancer. There is more information about aspartame and its’ effects on the body in this article.
So low fat foods and diet foods don’t work. They can kind of trick you into thinking that what you are eating is not bad for you, but it really is. Any food with a long list of chemicals in the ingredients should be avoided. Butter should be used instead of margarine. Margarine is full of partially hydrogenated oils which cause inflammation and many other health issues. In most instances you are better off eating the natural form of a food rather than a lower calorie man-made version.
Be careful about drinking your calories. Regular sodas are chock full of calories and sugars. Diet sodas don’t have the calories, but they are full of aspartame which is very harmful. Alcoholic drinks are much more calorie dense when mixed with sodas or other mixes like sours and margarita mixes. Try to mix something with soda water or something like that. It will be less calories.
While we are talking about drinking, make sure to drink water every day. The more water you drink, the better and more efficient your body functions. It just keeps everything functioning smoothly. You don’t have to drink 8 glasses a day, but upwards of 4 per day is a good amount. Tea does count as water. Real tea (green, black, white-not herbal) is calorie free and full of anti-oxidants. Tea is good stuff.
If you want to lose weight, don’t weigh yourself everyday and make sure to set realistic goals. Weighing yourself everyday will just make you fixate on your weight. And there are so many other benefits to exercising and eating right besides just losing weight. If you are overweight but exercising, you will be healthier, have less aches and pains, and be more active than if you weren’t exercising. Some people are just not meant to have 6 pack abs or be ripped and lean. For most of us this is not genetically attainable. Or maybe it was attainable 20 years ago. But after abusing your body for 20 by not exercising and eating right, it probably is not realistic at this point.
And that’s why you need to set realistic goals. Losing a few pounds per month (2 to 4 pounds) is very realistic. Losing 20 pounds in one month and expecting to keep it off for the rest of your life is not realistic. If you set unrealistic goals then you will be disappointed when you don’t achieve those unrealistic goals. Just exercising 3 times a week if you haven’t exercised in years is a realistic goal. Going from eating fast food 5 times a week to eating it 2 times a week is a realistic goal. Making the change from eating fast food 5 times during a week to never eating it in a short period of time is very unrealistic. Setting unrealistic goals is like setting yourself up for failure. Exercising and eating right is hard enough, don’t make it harder than it has to be.
Exercise! Any weight loss system that does not incorporate exercise is not going to work long term. Be wary of a weight loss system that does not include exercise. Chances are it will be gimmicky and extreme and unhealthy and not work long term. Exercise just gives you a lot more leeway to not watch what you eat as much. Exercise is the only thing that burns calories. Nothing takes the place of a consistent, long term exercise routine.
If you want to get into shape, exercise, eat right, reduce pain, feel better, and increase activity levels, then go about it intelligently. Don’t fall for lose weight quick schemes. There is a reason why they are called schemes, they don’t work. Don’t fall for gimmicky weight loss solutions, they don’t work. The only thing that works for losing weight and keeping it off is exercise and eating right. Exercise and eat intelligently, don’t just go hard. That is the Pain Free way.