Hundreds of health gurus have come up with thousands of ways to try to get you to lose weight, motivate you to exercise more, and fool the body into shedding the pounds. But once you separate the good from the bad, and the bad from the downright dangerous, you’re left with a few golden nuggets that you can really put into place to start seeing results.
Lose the Scale (Or Use It Every Day)
There are two schools of thought when it comes to weighing yourself during your weight loss efforts. The first says to throw the scale out, and just focus on how you feel, and how you look in the mirror. The other says that you should weigh yourself daily so you can chart your numbers and watch your progress on a micro level.
You’ll have to decide which way you want to go, because having a scale around can actually be demotivating if you weigh yourself at intervals and find that you’re not losing as much as you wanted to. It’s a good idea to get a starting weight so you’ll know how far you’ve come later, but then put it in an inconvenient place until enough time has passed so you can see how you’re doing.
In Kyushu University in Japan they studied the effects of multiple weigh-ins per day for obese trial subjects. They then graphed the results on a spreadsheet and could see visually where they stood on any given day. If you want to replicate this system you don’t have to weigh yourself more than once per day, but make sure you weigh yourself at the same time each day to keep the data controlled.
Stop Eating When You Feel Full
This might sound like one of the easiest things to do, but it turns out it’s not that easy for most. Due to emotional attachments to food, and bad eating habits, we often keep eating long after getting the signal from the body to stop.
In this book The Fat-Burning Kitchen, Mike Geary outlines what he says is an effortless way to eat and lose weight, getting down to your natural and healthy weight. He also recommends eating when you’re hungry, eating what you want, and enjoying every mouthful. Sounds easy enough, right?
It’s interesting to stop for a second and realize that although these sound like simple steps that we should be doing naturally. Since many of us eat when we’re not hungry, keep eating when we’re full, and distract ourselves during mealtime with TV or work, it really makes our dysfunctions easier to see. Recognizing them is the first step to working on a fix.
Take a Holistic Approach Health
Take the whole body into consideration when you are looking to lose weight. It’s easy to get into the mode of less calories in, more calories out, but you’re more than just a mouth and stomach. All of your organs are designed to work beautifully together, and you don’t want to sacrifice the health of an internal body part for the appearance of an outer one.
Even things that you wouldn’t connect to weight loss can have an effect on the body and the mind. Good oral hygiene, keeping up with your skin, nails, and hair, all go into the way that you view yourself, and your self esteem.
Focus on feeling good and the weight loss should be a natural byproduct. We all know which foods make us feel bad after we eat them (even though they may taste great for a moment while eating them), so by treating yourself as good as possible you’ll naturally slim to your healthy body weight and size.
Start Slow to Prevent a Relapse
Small, subtle, gradual changes are the ones that are best absorbed by the body and mind. Stark overhauls might shock the body into changing for a little while, but more often than not you’ll end up regressing back to your old ways, and any progress you’ve made will be lost.
You can start with one or two things that you’ll barely miss. For example, stop drinking beverages with calories in them and replace them with water. Keep everything else the same until you barely notice that you’re not drinking sodas and juices any more. Then move on to the next thing you want to remove and replace in your life.
Over time, these positive changes will add up, and your body won’t reject them the way it does when you stop doing everything it’s used to, start doing everything it’s not used to. The best part is you’re not likely to relapse back to your old self and your progress will be legitimate.
Don’t Get Caught Up In Fads and Gimmicks
Each week it’s possible to find a new diet sensation making the airwaves, and some of them sound really good. Of course, some of them sound really weird, like only eating green foods, or centering on one food in particular, like pineapple or peanut butter. There are also ones that are very short term, like a 7 or 17 day diet plan.
But diet hopping rarely gets you the results you want, and the grass will always be greener on the other side of the diet you’re currently on. The important thing is to stick to the tried and true methods for weight loss, like eating foods that contain vitamins, minerals, and nutrients that will help you slim down, and increasing the amount of exercise you do on a weekly basis.
You’ll find that by ignoring the fads, you’ll crash less, save yourself from wasted time, and grow more confident that your time-tested methods will get you from point A to point B if you just stick to them.
Take 10,000 Steps Daily
This was the subject of a book called The Step Diet, which advocated not only the extra walking, but also cutting back on how much you eat. Even if you kept everything else in your life the same, you’d still benefit by increasing your way up to the 10,000 daily step quota.
The first thing you’ll need to do is grab yourself a pedometer. Reliable pedometers can be had for less than $20 and you simply clip it to your waist and do your best to forget about it. When you’re ready to turn in for the night make a record of your daily steps. You can graph this out over time to see your progress.
What you’ll likely find is that you get more active and move about more throughout your day you’ll naturally make better food choices, have more energy – not less, and have a better outlook on your life and the world at large.
Increase Good Fats and Decrease Bad Fats
This is one tip that still has a lot of people confused. You have to eat fat to lose fat? It doesn’t seem to make sense, and the explanations out there can be pretty exhausting. Turns out all fats are not created equally, so cutting all of them out of your diet is not a good idea. Learning to separate the good from the bad is important to maintaining a healthy lifestyle and feeling fuller longer.
You might have heard of the infamous trans fats that have been the subject of public witch hunts, but that’s just the uber-bad fat that you should never eat. There are also a whole family of fats that you should work to eliminate from your diet, and a host of good fats that you should make an effort to add to your daily food intake.
Here are some good fats to get on board with: olive oil, peanut butter, avocados, walnuts, and safflower oil. And here are some bad fats to kick to the curb: margarine, butter, cheese, fried foods, and packaged foods.
Cleanse the Body’s Vital Organs and Systems
When you’re starting out on a new healthy eating regimen it’s good to start with a clean slate. There are several cleanses you can do depending on what you feel your body needs. These include a colon cleanse, liver cleanse. kidney cleanse, heavy metal cleanse, and parasite cleanse.
For a colon cleanse the best way to go is with colon hydrotherapy. Rather than your colon becoming dependent on a laxative or stimulant, this will help make it stronger and retrain it to do its job better. The liver is one of the most important organs in the body, and can make everything else function better. If you have excess toxins in the liver, which many people do, it can make your other weight loss efforts less effective.
While there is a lot of debate as to whether cleansing the different organs of the body works or not, you can try one for yourself and see how you feel before and after. It’s the best way to get a first-hand experience on it so you can make up your own mind and do what feels best to you.
Increase Alkaline Food Intake for a Healthy pH Level
We don’t really have room here to get into the details, but your body functions best when it’s at a good pH level. Many superfoods are also alkaline foods and can raise your pH levels when eaten as part of a comprehensive plan for better health.
Here are some benefits to a higher pH level: In addition to helping with to get rid of fat in the body, you’ll also help prevent cancer, arthritis, and other chronic diseases. The good news is that most diet plans out there will automatically have you eating foods that are less acidic and more alkaline.
Here are some foods that can help you along the way: broccoli, pumpkin, almonds, strawberries, and apples. Here are some examples of foods that have an acidic effect on the body: corn, noodles, ice cream, cheese, meat, sugar, alcohol, and pharmaceutical drugs. Remember, you don’t have to cut out acidic foods completely, but try to hit an 80/20 ratio.
Give Yourself a Clean Slate
No matter how many times you’ve tried to lose weight and failed, try to block it out of your mind. Try to unlearn the bad dieting advice you’ve gotten in the past, and focus on the here and now. If you’ve got a lot of weight to lose, don’t get overwhelmed by the long road before you, just do what you little you can each day, and as the days accumulate you’ll start to see the changes you really crave.