A Simple No Nonsense Guide To Weight Loss
So ‘it’ happened. You got sick, you aimed to do too much at once, you had a bad week (or month or year) and gained all your weight back. We’ve all been there and it sucks. And now you’re behind and you’re feeling overwhelmed. These are just a few tips I have for getting back on track (and hopefully ahead) after falling behind.
To avoid much of the confusion I tend to gravitate toward a simple, no-nonsense, and straightforward fat loss approach, while focusing little attention on the trivial solutions based upon “1 weird trick” or “1 little known secret” available online.
Newsflash: Fat loss isn’t magic. You can’t pull it out of a hat, wave your wand, or click the heels of your ruby red slippers to make it disappear. Getting healthy requires consistency and dedication toward your plan… whatever that plan may be. You don’t have to aim at being ripped , and as beautiful as all bodies are - there is nothing body positive about not trying to be in the best shape you can be. If that just means being able to walk up a flight of stairs without wheezing for you - great! If it means being svelte like a supermodel - that’s swell too!
So what is the best way to lose weight?
Eat better, move more and sleep well so you don’t exhaust yourself from all of it.
- If you are not good at managing your nutrition; it’s time to prioritize. You’re at a point where it might be worth it to let the tiny snacks and the empty calories of the soda that aren’t worth very much just drop out from your life until you’ve dealt with the important stuff. So what are your priorities? Well just eating better food. This is not the time to calorie-count or go vegan or go Ketogenic. Just eat less crappy food.
- Feel like eating some cereal in the morning? NO. GO MAKE YOURSELF A OMELET.
- Bored in the middle of the day and feel like eating some chips? NO. GO WATCH A YOUTUBE VIDEO. FOOD IS FOR NUTRITION, NOT FOR ENTERTAINMENT.
- Too tired to make dinner after a long day working? Hmm Chinese Food Stall is just 5 minutes away... NO. GO WATCH A YOUTUBE VIDEO AGAIN. MAKE SOMETHING FROM IT. THOSE COOKING VIDEOS ARE ONLY 5 MINUTES FOR GOD'S SAKE.
- Want dessert? NO. GO EAT SOME STRAWBERRIES WITH SOME YOGURT. IT'S GOD DELICIOUS.
Start out slowly, don't over do-it and don't expect a miracle overnight. YOU have to want to do this. It takes commitment, that will be your first hurdle. Stay away from pre-packaged and convenience foods- full of chemicals and added salt. Measure and weigh serving sizes, exercise (your choice) 3-4 times a week 30 min or more. Don't make it easy on yourself, don't park your car near the entrance- walk the distance. Good luck.
Is the problem exercise? First thing first: MOVE as MUCH as you can. Don’t start with the sort of exercise you should’ve done in the last week/month/year. Just pick one thing - make sure you like it and that it works. And then just mercilessly ignore everything on the internet to the contrary.
The key is finding out what motivates you to continue going. As a beginner , the choices are :
- Group settings. You don't like biking alone, and You don't like going to the gym alone. Shit is boring. I get it. JUST OPT TO JOIN THE GROUP CLASSES. THEY ARE CHEAPER TOO. OR JUST ASK AROUND AT THE BIKE SHOP. THAT WORKS TOO.
- Variety in the work out. Don't do the same exercises every time. Or even the same exercises to work the same muscle groups. And if you do cardio, do the rowing machine, or a bike, instead of the treadmill every once in awhile. DO NOT EVER NOT DO SOMETHING YOU CAN DO - BECAUSE YOU ARE BORED.
- Use your Progress to motivate you. When I started going back to the gym seriously this year, I was looking pretty sorry. I was motivated to lose the dough I was packing. Once the weight started coming down, and I started getting some compliments from the life partner, motivation skyrocketed. IGNORE THE HECK OUT OF ALL THE HATERS.
So we all know and acknowledge that sleep is important. But do you have big important things like exams or work deadlines coming up that you haven’t prepared for? This is a rough choice but you need to decide whether sleep or work is better for you. There’s no wrong choice here; it’s different for everyone.
I hear you. You have soooo much on your mind. Sleep is impossible when you are soooooo busy. How about doing the same stuff we did as kids?
- I make up stories to dream about for when I'm sleeping. Usually I'll make myself a dream-character and insert myself into a game/fictional world and interact with how the plot goes. I usually drop off to sleep somewhere in my imaginings. A couple of times I've actually been able to take my pre-dreams to a real dream. JUST DAYDREAM, EXCEPT AT NIGHT.
- Try white noise. Some people will turn on a fan, others will turn a TV or radio to some place between stations so all you get is static. I KNOW - HOW DO I KNOW WHICH WHITE NOISE TO USE. SO MUCH STRESS TO FIGURE IT OUT. Or… you just Google "sleep sound machine" and just go with what sounds nice.
You are beautiful no matter what your weight, and it’s nobody's’ business what you eat and whether you exercise. It is your business though. Do what you can. Your health is important - mental and physical.
That’s what I’ve got for now, I hope that some of this helps. I also want to remind you that you are not a bad person for getting behind whatever the reason was. Sometimes it happens even when you’re paying attention so try not to worry too much about it! If you find yourself getting overwhelmed and way too stressed out remember to let yourself breath and walk away for a few minutes.
P.S. Minutes are not months.