ENERGY renevlable
7. Ultimately weight loss is about the balance between calories taken in and calories burned.
Take the weight you want to be and the activity level that you
maintain and calculate the number of calories that you should eat to
maintain that weight. Now you have to eat fewer calories than this
number, on average, over time to lose weight and achieve your target.
Keep a food diary with full daily calorie calculations. Write down
everything.
8. Stop watching the scale every day. If you weigh yourself, do it just once a week
— as soon as you wake up, after you use the bathroom. It’s important to
make a habit of checking your weight at regular intervals while
you’re trying to reduce it. This will help you chart your progress and
see what is working with your plan. It is a good idea to record your progress on a chart.
9. No matter how much you want a change in your life, nothing will happen
until you DO something. You can talk about starting an exercise regimen
and eating healthier foods all you want, but nothing will change
until you START DOING IT.
10. Start small.
Changing your lifestyle overnight is very bad for your body and your
mind. You’ll get sick of eating oatmeal 3 times a day, or grapefruit.
Your life should be enjoyable and healthy!
11. For people who want to lose 100+ pounds (45 kg), dealing with the underlying issues
of self-medicating depression or anxiety is going to be a lot more
effective than anything else. Feeling bad about being fat and trying to
lose weight, or putting yourself in exercise situations you don’t feel
comfortable in are not going to really help until the underlying
issues of using food to treat boredom or anxiety or depression. After
treating this underlying problem, the good habits will come without
nearly so much struggle.
12. Be aware of self-deception.
It can sneak up on you from any angle. Examples of food deceptions:
Breaded/fried chicken breast does not constitute an optimally healthy
protein source, compared to simple grilled chicken breast. Potatoes do
not constitute a viable vegetable source (they are a carbohydrate
source).
13. Derive your self-worth from something other than a number on a scale and instead gift yourself a body that will function well to serve your noble life’s goals.
14. Never give up, even after you have failed a few times. When you fail, start over – it’s only natural. Watch those TV programs like “The Biggest Loser” or “Celebrity Fit Club”, because they are great motivators.
15. Get enough sleep – that’s the first and most important step. Without sleep, it’s harder to plan your meals, to exercise, or to consciously eat healthy..
16. Find motivation other than within yourself. Workout FOR somebody else
that you care about (your kids, loved ones, friends etc.). When you
don’t feel like working out, remember that you’re doing it for them.
17. Focus on health and
NOT weight loss. It is far more important that you live a happy,
healthy life than look good naked. You’ll thank yourself when you are
80 and still lead an active life.
18. You can lose weight by
walking. Walking is not only good for losing weight, but it can keep
your appetite satisfied. You can burn up to 500 calories an hour by walking.
19. Instead of using an elevator, walk up a flight of stairs.
This can help you burn calories and stretch the muscles in your body.
If you need to lose weight quickly, run the stairs for a little
while.
20. To lose weight properly, your metabolism must be speed up. Gaining muscles
will help increase your metabolism. Find exercise activities that you
enjoy. That way, you can burn a greater number of calories and have
greater flexibility.