Your Guide to Actual Weight Loss

[Anonymous]

Many people struggle with weight loss. They may have started a program and aren't seeing any results and they can't seem to figure out why. There are no magic tricks, there are no 3 exercises you can do in 3 minutes, no pills, and no 20 days to lose 20lb plans that work long term. There is only reality, taking care of yourself, your time and effort, adhering to a healthy whole foods diet, exercise, and a willingness to commit to it so you can lose weight and keep it off for life, not just for 5 minutes so you can take a photo on the beach. How do you do it?

1. Stop lying to yourself

Before all else with any plan you start, stop lying to yourself. You are your number on saboteur of your own progress. When a trainer, when your mom, when your doctor, etc. asks you what and how you've been working on your plan, and you lie, you aren't helping yourself. No one can help you including yourself, if you are living in constant denial about what you are or aren't doing on your weight loss plan. Keep track of what you are really and truly eating and when, and how much you are and aren't working out. Anyone can "go to a gym," but are you actually doing the work when you are there.

2. See your doctor

If you honestly do suspect that your lack of continual weight loss may be a medical issue, please see your doctor first to make sure you aren't having any real issues with your thyroid, with diabetes, with PCOS, etc. Don't just say, well, I'm not losing weight because I have these things, and you've never been to a doctor, and even so, these are issues that can make it very difficult to lose weight, but NOT impossible. They should not be used as a total crutch for your actual bad behaviors that may additionally be preventing your weight loss like lack of exercise or eating 4 bags of chips a day. You may very well need to see a specialist who works with clients with these issues on your road to weight loss, but don't just throw in the towel because a healthy diet and exercise plan even without weight loss, is still better for your body than the alternatives.

3. Get Sleep

A lot of what we do in our lives is affected by lack of sleep including lack of weight loss. Rest and recovery from working out or from a stressful day are essential. If you aren't getting enough sleep, you wake up moody and angry, you have no desire to work out, you get hungry and angry to compensate, you drink a lot of sugary coffee drinks to help prop you up, you come home exhausted, you eat whatever is fast food or convenient, still get no sleep, repeat. This puts a lot of stress on the body which can turn into belly fat and does not allow for the mechanics of weight loss to take over. Even if you have to temporarily do an OTC sleep aid to help you get some sleep, do it.

4. If you're going to ditch anything, ditch carbs

Human beings do not need carbohydrates to survive, like at all. You don't need rice, you don't need tortillas, you don't need rolls with your dinner. They are non-essential. The most successful diets are low to non-existent on the white stuff aka carbs/sugars, contain sensible amounts of protein (more if you're exercising strenuously) and contain high quantities of vegetables. Even from the beginnings of our existence on the planet, this would have been what we ate and survived on. Meat when we could get it. Plant life when we couldn't. Or some combination thereof. We now live in a world where we dump sugar onto everything and we eat an extreme amount of carbs like some 6-11+ servings worth of day. Diabetes is skyrocketing in this country because people are carbo loading unconsciously and storing all that as fat in the body because they are no where near professional athletes who can afford to burn all of it off. This wreaks havoc on the skin, on the blood sugar, on our waist lines, and leads us to weight gain.

5. HIIT or Walk

Great news ye hater of exercise. You do not need 3 hours of exercise to see weight loss on the scale. Engage in HIIT or High-intensity interval training, which is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time. This is not a gimmick. It has been proven by medical science, that you can do something like 20-30 minutes of HIIT say 3x a week with some weight training in between (which you can also do in a HIIT style) and see far more return on your efforts than if you did that 3 hour long session of stopping and starting and breaking and resting to get through it. Walking also works incredibly well. Walk everywhere. In the office, to the store, to the park, around the park. Walk. Calculate how many hours you spend sitting in a chair essentially totally inactive. It's probably nearly half your entire waking day or more. You need to keep moving as much as you can even if it's just back and forth to the water cooler at the office.

6. Deal with your mind

Food gives us nourishment and comfort. People can learn to associate food with being a healer of what ails us in the sense that, when you are angry, depressed, or sad, you know if you eat this entire pizza, you won't be sad anymore. Like any other addiction---drugs, or alcohol---the feeling is temporary, and will come back if the underlying issues are not solved or addressed. If you don't deal with you and what's really going on in your life, no matter how healthy you eat or exercise, you may never be able to combat your real issues that lead you to overeat or get you into a depressive state that can again, add stress and fat to the body.

7. and finally

[John_Doesnt]

I agree with everything except #4. According to the Mayo Clinic: The Dietary Guidelines for Americans recommends that carbohydrates make up 45 to 65 percent of your total daily calories. Just because carbs aren't needed to live doesn't mean they're bad or should be removed. I don't need both my kidneys to live, but if someone recommended I remove 1 just because I don't need it then I would never take their medical advice again.

[myTake Owner]

We, at least as Americans, eat way too many refined carbs and sugar found in white foods, condiments, snack foods, etc. We're not talking about someone in great or even good health, we are talking about people who are trying to lose significant weight and are looking for solutions as to why they haven't been able to. High carb/high sugar diets are indeed a big part of that problem. Since most of the people in the overweight/obese category tend not to be running marathons and plowing fields for a living, or even getting regular exercise or eating healthfully otherwise, the "need" for carbs is not 45-65% of their total daily calories and even so, most of that should come from fiber rich foods such as those found in vegetables.

The Dietary Guidelines have long been a poor source of information on diets because their goal is to both promote healthful eating which may require them to say, for example, eat less carbs.. but in saying that, you greatly affect a major food industry (cont..)

[myTake Owner]

Guess who helps fund and support the scientific research of foods... the same major companies brands who in turn essentially pay them off to keep promoting their foods. This is the reason your children continue to be advertised to for high sugar cereals during cartoon hours instead of fruits and veg. and why many many people have gone up against the food industry and lost. It is just like big tobacco. Money talks. It's the same reason your doctor wants you on insulin meds instead of telling you, you can get off them completely for Type II Diabetes if you simply change your diet eliminating carbs and exercise more. You get off insulin. You no longer need to pay to see your doctor or pay for the continual "life long meds" every month to control it. They lose money, the industry loses money. You see a pattern there.

Unfortunately people are too attuned to following those charts b/c they've been told they are 100% accurate, but they are far from it. Follow the money trail for the truth.

[myTake Owner]

Seriously, you don't even have to listen to me, go seek out the research yourself on who controls the Dietary Guidelines in this country and why that is a broken system that is leading many down a path to poor health.

[John_Doesnt]

That was a long rant. I guess you didn't like the scientific proof against your 1 theory even though I agreed with everything else.
All you've given me is conspiracy crap about how the source I used could somehow be funded by food companies. It's the Mayo Clinic, 1 of the most respected medical labs in the world. They aren't being paid off by anybody. You also gave me unrelated data about how the majority of Americans eat too much carbs. The unhealthy lifestyle of the majority of a country has nothing to do with the fact that carbs are necessary and healthy.
If you think you can argue with the best scientific minds in the world than please post a picture of your Nobel Prize or your doctorate. Because I'm sure even if you do have a degree you got one from Liberty University where they teach there's a scientific conspiracy about evolution and the age of the Earth.

[myTake Owner]

What were my literal words to you: "Seriously, you don't even have to listen to me, go seek out the research yourself on who controls the Dietary Guidelines in this country and why that is a broken system that is leading many down a path to poor health," because I knew you would probably say something like this about how it's all theory since no one wants to believe anything. Do you even know how they come up with those guidelines or how they were even started for one? Do the research, because it's easy to dismiss everything as crack pot theory without actually finding information on your own, and HELLO, even the most trusted news/medical/research institutions have been wrong before. No one needs a nobel prize for that. That is fact.

[John_Doesnt]

I did the research and found multiple sources that agree. My textbooks from college. UCLA hospital agrees and so does WebMD.
The only argument you have is conspiracy theories about those companies being controlled by food companies. ZERO proof of that.

[myTake Owner]

By all means, read, do the research. You can say "I'm right," all you want, but it's a contradiction to the truth. Lobbying, big food, money, have always had an influence in the guidelines.

time.com/.../

Even your own UCLA has made note about changes that need to affect the USDA guidelines because the truth has been hidden away.

newsroom.ucla.edu/.../no-more-sneaking-sugar-into-packaged-foods

[John_Doesnt]

You keep saying do the research, do the research. I've been in college for 6 years now working towards a PhD in computer science with a double minor in psychology and dietetics. I've been studying through multiple text books on the subject for a lot longer than a few hours over the internet.
The first part about carbs I actually got from my health professor at my university which is UCLA!!! My freaking college degree is coming from UCLA. I think I've already done more research than you ever will. How many scientific sources would be good enough for you? And to use my computer credentials; the site you gave me was a. com which is commercial and done for profit. The UCLA link you provided was not peer reviewed either.
You don't seem to realize how educated I am on this subject.

[Anonymous]

I disagree with the assertion that carbs are bad. If you look at plant-based diets, the macronutrient ratios don't matter. I think it is important to choose a whole-foods, plant-based diet over simply changing the macronutrient ratio. Though, different bodies work differently. Some people can thrive on a plant-based diet, while others do require moderate amounts of meat regularly because of how they absorb iron.

[nalaa]

Ahem we don't need carbs?
Are you serious, we do need them and they're in everything so you can't avoid them unless you live off eggwhites alone.
I've been on low carb diets and they make you miserable, your brain runs on glucose and therefore demands carbs. Yes in utmost emergencies in can convert muscle into sugar as well but that's not what you're aiming for.

And a lot of things people think of high carb foods are actually high fat foods, getting most of their calories from fat. Pasta and creamy sauce, pizza, sandwiches, muffins, cake, doughnuts, fries...
People don't carboload on plain rice or potatoes, which both extrordinarily healthy. No they only like it if you pour a load of cream, butter and cheese on top. And neither is eating butter on a stick particularly appealing to most people. It's the combination that our brain responds too, sweets and fats and a bit of salt, that's because they offer the best dietary reward
So cut out the oil and all processed food for that matters
blog.ultimatebodypress.com/.../...llan-quote-2.jpg
mtoussaint21.files.wordpress.com/.../...4-text.jpg

[NY177]

Spot on!

[lovelyhoneybones]

Carbs are not your enemy. Carbs are in everying, including healthy things that you're supposed to eat such as fruits and vegetables. What you really need to understand to lose weight your calorie intake should be. It shouldn't be too high or too low. I consume around 1800 calories a day and I've been losing weight like crazy, of course along with exercising. Before I was consuming around 1200 and I was hardly shedding a pound a week.

Hiit workouts are amazing as well as aerobics. I mainly walk with Leslie Sansone. When I say that woman is fantastic, I mean she is FANTASTIC. This week alone I have loss 4 pounds in the span of 2 days using her videos.

Mindset is also VERY, VERY important. You have to understand that the weight isn't just going to melt off. You didn't gain weight over night, so don't expect to lose it over night.

[Crapulux]

I can't live without carbs.

My favorites are lentils and whole grain rice, in reasonable quantities. Unlike white bread or processed carbs, these two are slow to digest, and provide energy throughout the afternoon. With white rice, bread or pasta, I'd feel the need for a snack around 5PM, but with these, no problem at all. Lentils also provide protein.

Removing these will make you starve and you'll fail your diet. Simple as that. What should be removed is sugars like soda... and fat shit like potato chips, sauces, etc! Those are the real killers.

HIIT is nice.

Another nice little exercise I like is mowing the lawn using a helical mower (the oldskool human-powered ones you push in front of you). Takes about 1 hour for 9000 sq feet if you run fast enough.

[Crapulux]

Now... let's have a look here. Fun thing is, I find nothing on this table appetizing. It's all crap:

https://i.imgur.com/B0q29uw.jpg

Now, this:

https://goo.gl/2X0wyv

I mean, it's a pretty big portion... also looks tasty LOL. Much better!

[Bilo007]

First of, I like your post. Maybe I missed it but also drink lots of water and avoid processed products (pop, sugar, burgers, cold meats, etc etc)

So many opinions, studies, etc floating around the net regarding low carb, low fat, poleo, etc diets.

I have carbs in my diet, Need it to refuel and recharge after a gym session. I only eat brown rice, sweet potatoes and weight watcher whole wheat bread (50 calories per slice)

Usually 1/3 cup of brown rice per meal
What ever works works for you based on your need and requirements, kudos.

Good post once more

[Nuala]

1, 2, 3 and 5 are great advice... 4 is the most common reason for 6.
Carbs are where you get your energy from... You can get small amounts from protein but it isn't enough... When your body doesn't get enough carbs it stores more fat so it will have energy if you need it, like if you say get attacked.
Now you do not want simple carbs... Aka sugars in your diet, these cause slicks in your blood sugar and are terrible for you. But your body does need complex carbs that give you energy through out the day.

I learned this in biology... Not from some BS video online. If you want to give people advice actually know what you're talking about.

[Mary_June]

Step 1: Stop eating Twinkies :3
Step 2: Exercise ;)
Step 3: Don't you dare eat that Twinkie! >:(
Step 4: Goal achieved :D

[Anonymous]

Carbs (glucose) are our number one souce of energy. Carbs only make you fat and unhealthy when they are paired with fat (donuts, pastries, pasta with cheese/oil e. c. t). But complex carbs: potatoes, whole grains like brown rice , legumes, fruit most definitely do not make u fat, they promote health AND weight loss. ITS ALL ABOUT CALORIE DENSITY. 100g of sweet potato or 100g of beans = 80 calories, 100g of chicken=300, you can eat three times the amout of potato or beans for the same calories. You see what im saying here? Its even easier to lose weight by eating carbs, you can eat more and stay full. Better for your health and your heart and is something that is sustainable. Eveyone loves carbs, it just depends on the type of carbs you eat and what you eat them with. (FYI , i have tried your method in the past, it doesn't work LONG TERM, its not sustainbale, now im eating a mostly whole foods high carb diet and im weighing in at 47kg at 5 foot 2 and i look great)

[sp33d]

Eat proper food and take up exercise. Most of all, be patient.

[Blitzkrieger]

I used to work out 4 hours a day intensively on only 2000 calories with low carbs for over a year without having intervals of increasing carbs and i literally went insane. Given my past experience i dont recommend eating low carbs longer than 1 month.

[alice55]

My method to lose weight is to eat a small stuff on lunch (a tomato or some tuna), a fruits at 4 pm and I eat the same at diner. I remove all the sugar stuff.
It's super effective.

[Dude_91]

cut out pop too, diet pop is included. eat well and exercise.

[bloodmountain1990]

Eat a balance diet and work out regularly

[LastNightmare]

thanks babe... love you

[Anonymous]

hope this help some