Weight Loss made Simple, but never easy
Any of us who have every tried to lose weight know that after we hit our 40s, weight loss is not an easy task. But it can be simple.
I have spoken to people who have been through the fad diet mill and they all say the same thing. That is, that if they are able to follow the fad, and that is a BIG “if”, then they report some short term success. However, each and every person I have spoken to says the same thing. They end of gaining it all back, and sometimes even more after a period of time.
The other problem with the fad diets is that exclude necessary nutrients, This means that you can get ill from not having what you need in your diet. You might not get ill the next day, but you can develop health problems over time.
If you follow this simple plan, you will not have to count calories. Just follow the 7 tips and I promise you that you will lose weight, and keep it off.
Weight Loss Programs
So what is the solution? There are the programs like Weight Watchers, Bernstein, Jenny Craig and many others. Some people have had success using these programs. The success rate is much higher than using the fad diets like the Atkins, Banana, or the Subway diet. The key difference in these programs is that they offer support and they are a much more healthy choice than the fad diets since they are concerned with ensuring that you are not missing anything you need to be healthy in your diet. The support that these programs provide is a key ingredient to making transformation. There is no doubt that some people thrive in these situations.
Weight Loss Made Simple #1 Cut Back on Sugars
The most important part is to cut back on sugars and starches (carbs).
Your nutrition is number one when it comes to your weight loss strategy. The most interesting effect of this is that you will feel less hungry. That’s right … less sugar and starch, means less hungry, means that you eat less and burn more fat! An added benefit is that your insulin level will lower. This is especially important if you type II diabetic or prediabetic. If you are into those fad diets, just making this change will let you lose as much as 10 pounds in your first week of changing your diet. This is similar to the results reported by people who follow the Atkins diet.
The best part of making this change is that you can do this without feeling hungry.
Weight Loss Made Simple #2 Choose Your Food Carefully
You should ensure that every one of your meals includes protein, fats and low carb veggies.
Having protein in the diet increases your metabolism, reduces those cravings that we often get at the beginning of a change in diet, and give you the sense of satiation after a meal.
If you can get into eating the low carb veggies, you can eat lots of them without worry.
You can eat fat. It will make up for cutting the carbs. You can’t do everything at once, so allow yourself to eat fat. The fat will also reduce your hunger.
Weight Loss Made Simple #3 Do a Resistance Training Program
This is the part that is essential to the Simple Plan. Join a gym and use it 3 to 5 days a week. Get a personal trainer to help you design a plan that will work for weight loss. They will likely be able to help you with your nutrition and design a training program specifically for your needs.
Get a Personal Trainer
The personal trainer can also assist you by showing you how to properly do the exercises or use the machines properly to prevent injury.
The other benefit to getting a personal trainer is that you will feel obligated to go on the days you have scheduled with them for a work out. Especially at the beginning, it is a good way to add motivation. Consider having the personal trainer for 3 times a week for the first couple of months.
You will find that you will feel accountable to the personal trainer, the same way that those weight loss programs work. Do this until you have changed your routine and no longer need this support.
Do Resistance Training
If you do resistance training, you will burn lots of calories and prevent your metabolism from slowing down. A reduction in your metabolism is a typical side effect of weight loss.
You can supplement the resistance training with cardio workouts. It’s better if you join a class and schedule that time in. You will find that you feel obligated to attend, making it more likely that you will follow through.
If you compare the prices of the weight loss programs with a personal trainer, you will be surprised to discover that getting a personal trainer is similar in cost. I really mean this. Contact the weight loss programs and get their all in cost over 6 months including any food that you would have to purchase from them. For instance, I had a friend who did this and discovered that for approximately the same cost he could join a club and get a personal trainer three times per week. However, the benefit to joining a club is that you are more likely in the long run to develop habits that will allow you to keep the weight off.
Weight Loss Made Simple #4 Eat Smaller Meals More Frequently
Aim for five to six mini-meals per day. Space your meals every 3 to 4 hours. Make sure that you have snacks at school or work or fill the in between meals with a protein shake.
Weight Loss Made Simple #5 Make Your Workout a Social Event
Make it social. Make friends at the gym. Take friends to the gym. Join a gym that is a social place. You will find that you will meet more people if the club has more than just equipment. Try to find a place with a pool, cafe, and other facilities. Life Time Athletics is a social place where your workout becomes a social place.
In the age of us all spending so much time in front of a screen it is very difficult to meet people, even your neighbours. For example, the CBC recently did a survey and discovered that two thirds of us know only a few of our neighbours, or none at all. You can turn your fitness routine into a social event. You can meet in the cafe, poolside, in the gym or at the court. If you find a social place to work out, your fitness routine will be something that you will look forward to.
Weight Loss Made Simple #6 Reward Yourself
Give yourself a reward for following through. It’s best if it is not a food reward, but if that is what motivates you, then give yourself JUST ONE cheat meal a week, if you have followed through with the others. Better rewards could be a movie night out, a trip to a museum or a massage.
Weight Loss Made Simple #7 Take the First Step
Above all, the most important aspect of this simple solution is to take the first step. Join a club, get a personal trainer, or cut carbs. Just start something. Once you have taken the first step, you will gain the momentum to keep going so that you can live long and live well.
My Promise to You
In conclusion, weight loss can be simple, but it is never easy. My promise to you is that whoever you are, where ever you are, if you follow these simple 6 steps and take the 7th step, you will lose weight and if you keep going and create a lifestyle based on these 6 principles, you WILL lose weight and keep it off. You will be happier, healthier and find new friends.
Irina Marchenkova | Personal Trainer Ajax | Fit at Forty
Personal Trainer Durham | Personal Trainer Pickering | Irina Marchenkova Victoria
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