1. Dietary control and
exercise. It’s true what they
say – all you need to do is watch what you eat,
and expend more energy than you consume. It’s really that simple. You can quit
reading this list now, you now know everything you need to know and didn't need
to fork over $500 for the privilege of me telling you the secret of losing
weight. You don’t need to read a 4,000 page book, you don’t have to buy a tape
series, you don’t need to stay up late at night to watch infomercials to
understand this basic premise. It’s 100% true.
2. Change your lifestyle. If you’re calling this a “diet,” then you’re
going to gain all the weight back (and more) within a few months of losing it.
Diets do not work. Diets are temporary. When you change your dietary lifestyle,
however, you’re changing your habits – and you’re putting yourself on track for
long-term / continued success and weight maintenance. Don’t ever tell anybody
you’re on a diet – ever. I’m speaking from experience, here – a reformed
low-carver. Worked out well for a while, but ultimately failed because my
entire lifestyle didn't change (permanently).
3. Join an online support
group. In my case, I
created my own – Fat Blasters. It’s essential that you not feel alone, and reaching out to
friends (new or old) is typically a smart move. I just heard about PeetTrainer,
but didn't know about it when I began down the road to weight loss. You have to
know that others are out there for moral support – they know things that you couldn't possibly know, and they've probably been “in your shoes” at some point
in the past (or present). Share stories, laughter, tears, successes, and
failures – share them. There are thousands of communities out there, so keep
looking until you find the one that fits you.
4. Take before and after
photos. I know it sucks to
see yourself as a chunky monkey (sorry, that’s what I called myself – if only
to get myself motivated to meet my weight loss goal). However, there’s no
easier way to illustrate your progress. The “after” photos are far more fun to
capture and share, admittedly. Find yourself on Flicker! It’s good to see
yourself how others see you. Do you like how you look? In many ways, Flicker
helped me lose weight.
5. Hire a substitute
teacher. Don’t reach for the
brands you know and love immediately – or without thinking first. Eggs are
“good” for you, but consider using egg substitutes instead (in fact, many
restaurants will let you order lower calorie foods). There are countless
“lower” alternatives for you to try. If something different doesn’t taste good,
by all means – find a better substitute, or eat less of the original. In some
cases, the substitute may be worse for you than the regular version of the
product. The good news is, healthier choices are silently replacing their
“normal” counterparts – and they taste just as nice.
6. Start reading labels. I know it sucks, but you have to do it – and
there’s no way to avoid this tip. If you don’t know what you’re putting in your
mouth, you’re flying blind. Don’t assume, either – triple-check the ingredients
list and serving sizes. You must rely on yourself for this; nobody else is
going to be able to lose the weight or do the math for you. It’s not that
complicated a task, but it will require effort. If nothing else, just pay
attention to the calorie count.
7. What’s so funny about
bovines? If you like cheese,
you must buy the Laughing Cow brand, and keep several of the suckers in stock at all times.
The individually-wrapped wedges make for excellent snacks, and are wonderful
when melted over just about anything edible. I’d be careful about straight-up
American cheese, though – it’s oil, but not necessarily as good for you as
(say) a slice of cheddar would be. I have yet to find something as
calorie-light and filling as Laughing Cow (I don’t know how they do it).
8. Tell your family. You’re not going to lose the weight alone,
even if you ARE alone in losing the weight. If you’ve got a family at home,
talk to them about it – initially, not incessantly. Let them know what you’re
going to do, and that you want (and need) their support. If you don’t let them
know, you’re running the risk of them inadvertently sabotaging your efforts.
You want them to help you get to your goal(s). You want them to share in your
happiness when you've made it past a certain mark. Who knows? Maybe some of
your new habits will rub off on them and they’ll become healthier people, too?
9. Go public. I didn't want to admit that I had screwed
up, but admitting the problem in public was the first step on the path to eventual success. I was now accountable for my actions, and all my friends knew
what I was doing. There was no turning back, otherwise I’d be risk damaging my
integrity. I didn't want to disappoint the people who read me on a regular (or
semi-regular) basis. Plus, it’s an easy way to find out which of your friends
have gone through the process before – and glean tips from their own
experiences. Then, other friends might become inspired to do the same thing
you’re doing once they see that you've taken the first step.
10. Identify your exercise. No exercise was created equal. You might
like running, so run. You might like jogging, so jog. You might like stationary
bikes, so bike stationary. Find the one that works best for you – that isn't too much of a chore for you to do regularly throughout the week. Don’t pick a
routine that you don’t like – or you won’t want to do it, and you certainly
won’t stick with it for long. I also wouldn't recommend buying into that whole
“no pain, no gain” mantra. I've lost weight without hurting myself, and you
probably can, too.
11. Become a Gazelle. You've probably seen Tony Little on TV,
selling his Gazelle glider – a low impact exercise machine. I can tell you: it
works. It’s easy on my legs, and really gives me a workout when I apply myself
on it. Some people say it’s awkward to use, but I love mine – and would
consider recommending no other home exercise equipment at this point. Then
again, I’m a wimpy geek who only wants to burn calories.
12. Zone out. There’s a reason why people exercise to
their favorite music – listening to external stimulus takes your mind off of
the physical activity. That’s the secret to making “exercise time” fly. If
you’re concentrating on what your body is doing, the session is going to drag
on for what will seem like days. Buy a portable music player, or situate
yourself in front of a television.
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13. Never count on live
programming. It’s important to
stimulate your mind while your body is exerting itself in other ways. However,
never rely on “what’s on TV or the radio” at the time. Instead of zoning out,
you’ll find yourself flipping between channels – and that’s going to make the
time drag as much as it would if you weren't keeping your mind busy in the
first place. “Live” is a very bad idea. Go with pre-recorded programming or go
without.
14. Video games helped me
lose weight. I can keep my
balance on the Gazelle (which some might find difficult to do). As such, I
plugged an Xbox 360 into the TV and started to play it while I was working out.
Immediately, I found that I was sweating more than I was when I was only
watching TV passively! The reason boils down to a single word: adrenalin. Now,
the only way I’m able to work up a sweat is when I play a fast-paced game on
the game console. Yes, even game genre is important; avoid any diversions that
require long pauses between tasks. Racing games (like Burnout) have worked very
well for me. The more mindless the game, the better your burn, the faster the
exercise session will go.
15. Set realistic goals. You can lose 50 pounds in a week if you work
out 12 hours a day and eat nothing but celery – but not if you’re human. Slow
and steady wins the race. Don’t bite off more than you can chew – literally.
Make small goals on your way to the bigger goal(s). In the end, you’ll have
achieved more (and more frequently, might I add).
16. Avoid trans fats and
high fructose corn syrup.
I offer this suggestion for a few reasons. First, they’re not good for you
anyway. Second, you’ll eliminate a lot of the “bad foods” outright – no
questions asked. You’ll have to become more selective in what you eat by
avoiding these two nasty ingredients – which are in more foods than you
probably care to know.
17. Don’t always listen to
your mate. I've already
suggested that you tell your family – but sometimes members of your family will
try to dissuade you from trying to lose weight. It’s simple: they might not
want you to succeed where they may have already failed, whether consciously or
inadvertently. Your loss is not always their gain. Watch out for statements
like: “You've lost enough weight.” or “I like you just the way you are.” Fact
of the matter is, if YOU don’t like the way that YOU are – then YOU are going
to have to do something about it, no matter what anybody says. They still love
you, though (in theory).
18. Don’t compare yourself
to others. Every body is
different. It stands to reason that everybody will lose weight differently.
Even if you do the exact same things that I do, you won’t lose weight at the
same rate. The key is in finding your triggers. Keep your goal in sight, and do
whatever you have to do to meet that goal. When you start looking at someone
else’s habits, you’re only going to become discouraged and quit without even
realizing that it’s physically impossible to be anybody but yourself.
19. Women aren't men. It’s been proven that men can lose weight
more rapidly than women can, which is likely due to our physiological makeup
(women are supposed to have more fat than men, because they’re the birthing
gender). This isn't a sexist statement to make – it’s pretty much the truth. As
such, females should expect to set separate goals than males – especially if
you’re working on losing weight together, side by side.
20. Take a magic pill. Nonsense! There is no such thing as a magic
pill. Don’t fall victim to the hype of the latest fat-burning drug commercial.
If you listen or read closely, you’ll see that every single one of these things
is effective when combined with proper diet and exercise (which they even state
in their advertisements). The side-effects for these drugs are usually worse
than your additional weight, anyway.
21. Vitamins are good for
you. If you’re going to
take any pills, let them be natural supplements (like Essential Fatty Acids or multivitamins).
Be careful about overdoing it, though – especially with herbal remedies. Too
much of anything is a bad thing. You can consult a nutritionist, but always buy
on your own – and keep these supplements to a minimum. Remember, too, that
specific vitamins are no good without specific minerals.
22. Deck your desktop. In the beginning, some of my friends sent me
complicated spreadsheets to help chart progress. Uh, no – not for me; I’m the
kind of guy who likes taking the easy route. As such, I scoured the Web for the
best desktop tool and remembered Calorie King. You won’t find anything easier to use. Trust me, this is the
one; I can keep track of everything I eat and expend (without hassle). While
the statistic-addicts will love Calorie King for its thoroughness, the utility
was truly designed with non-geeks in mind. The Calorie King Web site and
service are fine on their own, but the downloadable client is what you really
want to get. Pay the registration fee, man – how much is your health worth to
you?
23. Identify your ideal
weight. If you’re 5’5″ with
a certain build, there’s an ideal weight that matches your body type. Find it –
and make that your goal. And if you don’t know what that might be, try
searching the Web for a calculator (though results and calculations will vary
by a small margin). Now you have a weight goal to shoot for.
24. Consider the source. I’m going to make a gross generalization
here, but… why would I trust an overweight doctor or nutritionist to give me
proper advice on weight loss? “Do as I say and not as I do” is not a maxim I’m
willing to accept from anybody who would be qualified to tell me how to do
something. Talk to people who are doing it, or who have done it and been
successful. You don’t have to mirror their regimen, but at least you’re getting
help from someone who’s really been there. Or, as they said in the Christmas
episode of “Two and a Half Men,” people who live in fat asses shouldn't throw
waffles.
25. Ignore Ronald McDonald. You don’t have to eliminate fast food
completely, but you should avoid it at all costs. Most of it is nasty, bad
stuff anyway – if you’d even go as far as to call it food. If you’re looking
for convenience, find a more convenient meal source. Besides, most of what they
serve would be considered “food product,” not food. There’s a gigantic
difference as far as your body is concerned. Your bloodstream does not have
taste buds, need I remind you?
26. Scale up. If your measurement tool sucks, upgrade it.
If it’s analog, dump it. I've talked to many geeks about their choice in
scales, and most of them (myself included) recommend something in the Taniafamily. They’re high-quality, rugged, accurate devices.
Make sure you set your scale on a hard surface, too (as carpet foundations do
not make for accurate weight measurements).
27. Watch your weight. Some people say that you shouldn't weigh
yourself more than once a week. I've been much happier charting my progress
every day. No matter what, you need to weigh in at the same time, every time.
For me, that’s 10am every morning (or somewhere thereabout). If you decide to
weigh yourself every single day, understand that your weight will fluctuate by
one or two pounds – and that you should only keep a serious eye on the
lengthier trends.
28. One pound a week. If you’re not losing at least one pound a
week on your chosen weight loss regimen, you’re (a) stalled, or (b) finished.
You might need to push yourself even harder, or (in some cases) let up a little
bit while your body plays catch-up. If you lose more than one pound a week,
then you’re doing better than average. Expecting to lose five pounds a week
just isn't realistic, though.
29. Maintain your priorities. Sure, your sandwich would taste amazing with
an extra tablespoon of mayonnaise… but do you really need it? Rather, is it
more important for you to reach your weight loss goal quicker – or have this
sandwich taste marginally better? What’ll happen the next time you’re faced
with this decision – will you cave again? It’s a slippery slope; don’t lose
sight of what’s most important to you.
30. All weight is not
equal. Muscle weighs more
than fat, but the last thing you want to lose is muscle! For this reason alone,
it’s important to have a regular exercise routine somewhere in your schedule.
Without exercise, your body is going to burn through muscle first – and you’ll
wind up more imbalanced than you were to begin with. You want your body to burn
fat, not muscle. You want to lose weight, but you want to lose “fat” weight –
not muscle mass.
31. Counteract the “Rainy
Day” principle. If you decrease your
calorie count without necessarily increasing your physical activity level, your
body is going to crash. It’s going to say to itself: “Holy sh*t! I better store
these calories as fat, because I’m not getting enough of them – and I don’t
want to die.” When you exercise, you set your body’s process to “burn” instead
of “save.”
32. Don’t overdo it. If you change something in your lifestyle,
you’re probably going to see results – but there’s a law of diminishing returns
at play. You can exercise for an extra hour a day for a week and still lose the
same amount as you had when you were only exercising half as much. Give your body
time to adjust – don’t push yourself too hard or you’re just going to spend
your energy on something that’s not necessarily going to give you immediate and
direct benefit. This, of course, only applies to those of you wanting to lose
fat – not for those who are training for a triathlon.
33. Patterns are good. Once you've found your workout groove, do
your best to stick with it. Exercise no less than three times a week for 40 –
60 minutes each time, but don’t feel the “need” to do it more than five times
over a seven day period. Your body will likely appreciate a burn-off in the
morning more, but if you need to relieve stress in the evening – don’t be
afraid to adjust your workout schedule accordingly. Schedule making and keeping
are important for other areas of your life as well.
34. Sleep it off. To be an efficient fat-burning machine, your
body requires at least eight hours of sleep a night. If you think that you’re
doing yourself a favor by sleeping less, you’re mistaken. Give your body time
to rest itself, both mentally and physically. Sleep is very, very important (if
only for mental alertness for the following day). If you feel tired, that’s
likely your body’s way of saying: “Shut your eyes, stupid!”
35. Remember that the fork
is not a shovel. I eat fast (I swear I
can’t help it). Even if I’m not hungry, I want to shovel everything into my
mouth in less than a minute. But my brain doesn't know that my stomach is full
until twenty minutes after it actually is. As such, I could stuff myself silly
before realizing I didn't need to consume as much as I did. Try eating half of
what’s on your plate, wait ten minutes, then continue to eat if you’re still
hungry. You never want to feel full – ever. That’s when you know you've eaten
too much. If you want a real hunger-stopper, try an Omega 3 and Omega 6
supplement (EFAs) twenty minutes before a meal.
36. Become your own snack
fairy. It’s okay to snack
between meals, really. Small meals throughout the day are enough to keep you
satisfied, as (much like the sensation of being full) you never want to feel
hungry. Let your body know it’s going to get a regular regimen of calories.
Plus, if you starve yourself for the regular meals, you’re probably going to
eat more before your brain tells your mouth to stop. Think about it: breakfast,
lunch, and dinner are social constructs at their very core.
37. Love the oil companies. Just like your car needs high-quality oil,
so too does your body. Not all oils were created equal, though it’s hotly
contested which ones are better for you than others. Personally, I love a good
olive oil – it’s 100% natural and is rich with Omega 9 fatty acids. En ova is another one that we've found to work quite
well in our lifestyle at home. Choose your oil wisely, though – your weight
loss goal should be more than simply cosmetic. It’s a good rule of thumb when
it comes to food: the more natural something is, the better it is for you.
38. Fat is where it’s at. If you think you can lose weight and keep it
off by avoiding all fats, you’re sadly mistaken. In fact, if you think that low
fat eating is the only way to go, you might as well just quit now. Your body
(and your brain) needs fat to survive! This is why the scientists call “them”
essential fatty acids – Omegas 3, 6, and 9. These fats have been stripped from
many supermarket shelf items, and it’s your responsibility to put fat back into
your dietary plan. Don’t avoid eating fat, embrace it – equally.
39. Bring balance to the
force. If you eat the same
foods over and over again, you’re going to get bored – unless they’re foods you
really, really like. Feel free to change it up – keep your tongue happy.
Balance carbs with proteins with fats, though. If you have more of one nutrient
for one meal, try more of another nutrient for the next. And for heaven’s sake,
don’t just shop in the “diet” section of the store. You can still (likely) eat
the same things you've always eaten, just not so much of them at any one time.
40. Know your daily
calorie limit. When I was in the
process of losing weight, it was suggested that I stay under 1700 calories a
day. Knowing that number was half the battle. I could eat anything I wanted
throughout the day, so long as I would stay at or beneath that number. While I couldn't track 100% of the items I ate, I was able to make intake estimates –
and adjust my schedule and ration my remaining calories accordingly. In this
sense, you’re given extreme freedom – so long as you stay at or beneath that
suggested calorie level for your plan. If you don’t know how much you’re supposed
to take in, how are you supposed to know how much you’re supposed to take in?!
Sounds redundant, but it’s a situation that many “dieters” are in (which is why
they fail)!
41. Fiber good. When you start to lose fat, you’re probably
going to get constipated. Yeah, it happens more frequently than we care to
admit (or share). You should have a good amount of fiber every day, anyway.
Fiber is very important to your health (and your weight loss goals). Try the
Metamucil snack wafers for a quick fiber infusion. Then, magnesium cit rate for
those… “stuck” moments, in which you’ll find yourself from time to time. Stick
a bottle or two of that in your fridge for safe keeping, and don’t plan on
going anywhere for 24 hours after taking a dose (trust me, trust me, trust me).
42. Walk the walk. You burn calories when you walk, did you
know that? Certainly, you don’t expend as much energy as you do when you run,
but you burn it nonetheless. Consider picking up a good pedometer, if only to
gauge how many steps you take in the average day. According to others, the Omron HJ112 Premium
Pedometer is the one to beat. If
nothing else, knowing how many steps you take on the average day will give you
a better idea as to your regular activity level – around the home and/or the
office. Plus, you can count those steps as calorie deficits in certain programs
(like Calorie King).
43. Train wrecks will
happen. One of these nights,
you’re going to go out with friends and eat your weight in steak (likely
blowing any kind of progress you had made for that day). Instead of repeating
the overindulgence, just put yourself back on track the next day. You’re
allowed to “mess up” every now and again, so long as you don’t make a habit out
of consuming an excessive amount of food. Right the dining injustice
immediately. You’ll be okay. You’ll be fine. Just don’t do it again. And again.
And again. And again.
44. Satisfy cravings with
extreme prejudice. If you’re hungry for
something, eat it. Don’t deny yourself the simple pleasures. If it’s possible,
eat only half of what you want. Is your craving satisfied, or are you addicted
to the flavor? Losing weight shouldn't be torture for anybody. You have to ask
yourself: Is it more important for me to eat this entire case of fudges
or to look good for my brother’s wedding? Only you have the answer to that
question, and if you ignore logic, you’re going to hurt yourself in the
long-run. Just take a nibble or two – I won’t tell a soul.
45. Water you waiting for? If you’re not drinking enough water, your
body will let you know. Thirst is an amazing sensation – quench it. If you’re
not hydrated, your body won’t be working at peak levels. Most of your body
happens to be water, by the way. If you’re worried about “water weight,”
remember that you’re likely to retain more water when you’re not giving your
body enough of it in the first place. Besides, that’s what those workout
sessions are supposed to help with every other morning. I’m not going to
dictate how many glasses you should drink, though – as that’s going to vary
from person to person.
46. Join the soda club. Like most people, I love carbonated
beverages. However, unlike most people, I love unflavored carbonated beverages
– and if your tongue is attune to sugary-sweet drinks, you’re also the kind of
person who believes that club soda tastes salty (even when it contains no
sodium). Make the move to an unflavored drink sooner rather than later. If you
need help along the way, lemons and limes can be your best friends. If you’re
going to drink something more than water, at least make sure it’s not going to
hinder your progress. If you’re a sugary-soda drinker, dropping it from your
daily routine altogether will help you drop ~5 or more pounds in a single week
(WITHOUT doing anything else).
47. Sugar is evil that
tastes good. You probably don’t
want to hear this, but sugar is a bad thing. The more refined it comes, the
more your body is going to react negatively to it. Sugar, sugar, sugar is in
everything, everything, everything. If it’s sweet, it’s got sugar in it. There
are all sorts of sugars out there, and all of them are ultimately metabolized by
the body. It’s a good bet that the sugars in an apple are better for you than
the sugars in a candy bar, though. If you’re addicted to sugar, this is going
to be a horrible hurdle to overcome.
48. Sugar substitutes are
just as evil as sugar itself. Do you really think your body knows how to handle something
that was man-made? Seriously. These chemically-adjusted products do not occur
in the wild; there are no Splendid trees in warmer climates, nor are there
NutraSweet plants in the Arctic. In some instances, taking in sugar substitutes
may actually increase your levels of hunger! Let’s not forget about all the
health issues that might arise from these unnatural substances. If you’re given
a choice, it’s almost better to go with something your body knows how to deal
with (real, unprocessed sugar). No, it’s much safer (and healthier) to stay
away from blue, pink, and yellow packets entirely. Do a Web search for
“Artificial Sweeteners May Damage Diet Efforts.” Then sit there and tell me
they’re okay? No way.
49. White bread can’t jump. Did you know that white bread isn't good for
you? Oh, it’s true – just ask any diabetic. Research has shown that people who
eat more refined products (like white bread) are more likely to have belly fat.
Why? It’s simple: your body isn't getting what it needs. The food industry isn't the health industry, okay? You can’t trust that they've got your best
interests at heart (despite all their marketing efforts). If you want the
flavor of white bread, please eat the whole grain white bread instead? Sara lee
makes a wonderful loaf, as I can personally attest (even though I like rye more
than white or wheat). Repeat after me: whole grain white bread, whole grain
white bread.
50. Haste la pasta, baby. Much like its cousin, white bread, refined
pasta can damage your health and pinch your weight loss plans. I’m not saying
you should quit pasta altogether, but I will suggest that you change your pasta
pusher to Barilla. They have a new wheat pasta that’s a dead ringer for the ol’
crappy white stuff you used to eat. “Barilla PLUS” is absolutely fantastic, as
well as a good source of fiber and protein. You’re usually going to be better
off with a “wheat” option, although traditional wheat pasta has a texture that
you might not like (even though I find it perfectly acceptable to my palate).
Now, once you've achieved your weight loss goals, what are you going to do to keep the fat at
bay? The worst thing you can do is something I've done countless times over:
get lazy. I've conveniently forgotten about all of the aforementioned rules a
few times, and it’s put me back in the same situation I don’t want to be in –
ever again. While I don’t have to be as careful as I was during the weight loss
period, I’m still measuring myself and recording my daily activities. This may
turn into a weekly weigh-in soon enough, as it’s easier to correct yourself at 5 lbs than it is at celebs. Good luck!
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