Hi folks,
So this information is not really a secret. And for those that are physically healthy probably know all this info. But I am posting this to help others who are without the understanding. And I am not an expert. I am just a guy who turned his health around. I was always a big guy growing up. As an adult my weight climbed and I hovered around the 300 lb mark for years. One day, I bought a scale and when I stepped on it I saw 385 lbs. I was shocked. Well, just like the Fastlane, learning requires doing research, taking action, having a plan, a "why", and knowing it is a process and sticking with it. In a year I lost 115 lbs. But, I had gained about 40 back the next year (depression, losing focus, etc), and now have lost 20 of that using the same skills and know-how I learned before. I am still not at my goal weight but I am not in a hurry. So, I will post guidelines to shorten this process for you. But first I need to address a mindset.
Realize that who you are as person is not defined by your weight or physical body. No matter what you think or feel, or what others think and feel, you are still an amazing person with great qualities. You see, when you were born into this world, you came into it perfectly fine. You were worthy, and you were precious. A baby does not think they are stupid or worthless. A baby expects to receive; receive love, attention, etc. Over time, we are taught/conditioned that our worth is based on performance. So, we end up seeking external things to be liked. Or, we try to seek approval (or avoid disapproval) from everyone in order to be liked/loved, to avoid conflict, and have a smooth problem-free life. One big fear is a fear of abandonment. This is a child belief. As a baby, you were dependent on caregivers. If your mom did not come when you cried or people left the room the belief was that you were abandoned. So, anytime you feel that others abandoned you because of YOU, this is an egocentric child belief. My point of all this is that your worth is inherent. You are good, worthy, strong, lovable, courageous, etc, without having to earn it. There are no prerequisites. None of this is based on performance. You cannot make a judgement on your life based on a feeling or thought you are having because feelings and thoughts are transient. If I think my life sucks right now, an hour later I can think/feel different. So, the key is not thinking or feeling, but knowing. Knowing your worth and inherent qualities. And this does not require the approval of others.
The reason I have to write all this is because people mix weight loss with worth. Sure, people that look better seem to be liked more. But they are not liked for who they are. Only what others see on the outside. If you think you need to lose weight to be liked then you are just seeking approval. And what if that person doesn't like your body anymore? What does that do to you if it is all about others? Approach health and weight loss for much bigger reasons. Do it for yourself. Think long term. Think of all the benefits you can derive from being healthier. The "looking good" part is just a nice side benefit.
Now, onto the tips.
1. First thing you need to know is your BMR (basal metabolic rate). This is the amount of energy your body burns just maintaining itself. Weight loss is a balance of energy. It is calories in versus calories out. You burn more than you take in, the weight comes off.
2. Once you know your BMR, you need to eat slightly less. Something like 100-200 less calories a day. And you need to be consistent. Weight loss is small changes done over a period of time. There are no shortcuts.
3. Get a digital food scale (extremely important). And be honest and accurate with yourself about how much you eat.
4. Find a calorie tracking app or website (there are free ones, I personally use MyFitnessPal)
5. Add in some physical activity. Although, just eating below your BMR will make the pounds come off. Activity speeds things up a little bit though. But weight lifting and cardio help you in other ways. Think of weight lifting as a way to provide better structure and sculpting to your body. It strengthens bones, tendons and ligaments, and builds muscle. Cardio helps strengthen your heart muscle, your lungs, and improves circulatory system. I lost a bunch of weight just doing home workouts. There are tons of free ones on youtube. But you can also buy these 30 or 90 day home workout programs. Or, just hit the gym if you'd like.
5. You do not need to punish yourself by quitting foods you love. It is all calories in vs calories out. As long as you stay under your BMR, you lose weight. However, you should limit the portions. You will need to make some dietary adjustments. At first, you won't know the best foods, or have good staples. You will have to learn through trial and error and replace foods for others. This is probably the step that has a learning curve. But you will be making adjustments and slowly you have it all figured out. As time goes on you develop a good diet that is balanced.
6. See health as a lifestyle, not some temporary thing. These are habits you will learn and hold for life. Occasionally you will tweak it to fit your needs/goals.
7. Get a weight scale to track your progress. This will help you know if you need to make adjustments. And remember, adjustments can just be small adjustments (but with big results). Never do anything drastic and cut down your calories 500 or more.
8. If you want to gain weight, most of all of this applies except you eat higher than your BMR.
9. Majority of supplements are garbage and do nothing. I only really buy protein powder. I also take fish oil, and sometimes things like maca, moringa, or a green blend with probiotics.
10. Good luck
So this information is not really a secret. And for those that are physically healthy probably know all this info. But I am posting this to help others who are without the understanding. And I am not an expert. I am just a guy who turned his health around. I was always a big guy growing up. As an adult my weight climbed and I hovered around the 300 lb mark for years. One day, I bought a scale and when I stepped on it I saw 385 lbs. I was shocked. Well, just like the Fastlane, learning requires doing research, taking action, having a plan, a "why", and knowing it is a process and sticking with it. In a year I lost 115 lbs. But, I had gained about 40 back the next year (depression, losing focus, etc), and now have lost 20 of that using the same skills and know-how I learned before. I am still not at my goal weight but I am not in a hurry. So, I will post guidelines to shorten this process for you. But first I need to address a mindset.
Realize that who you are as person is not defined by your weight or physical body. No matter what you think or feel, or what others think and feel, you are still an amazing person with great qualities. You see, when you were born into this world, you came into it perfectly fine. You were worthy, and you were precious. A baby does not think they are stupid or worthless. A baby expects to receive; receive love, attention, etc. Over time, we are taught/conditioned that our worth is based on performance. So, we end up seeking external things to be liked. Or, we try to seek approval (or avoid disapproval) from everyone in order to be liked/loved, to avoid conflict, and have a smooth problem-free life. One big fear is a fear of abandonment. This is a child belief. As a baby, you were dependent on caregivers. If your mom did not come when you cried or people left the room the belief was that you were abandoned. So, anytime you feel that others abandoned you because of YOU, this is an egocentric child belief. My point of all this is that your worth is inherent. You are good, worthy, strong, lovable, courageous, etc, without having to earn it. There are no prerequisites. None of this is based on performance. You cannot make a judgement on your life based on a feeling or thought you are having because feelings and thoughts are transient. If I think my life sucks right now, an hour later I can think/feel different. So, the key is not thinking or feeling, but knowing. Knowing your worth and inherent qualities. And this does not require the approval of others.
The reason I have to write all this is because people mix weight loss with worth. Sure, people that look better seem to be liked more. But they are not liked for who they are. Only what others see on the outside. If you think you need to lose weight to be liked then you are just seeking approval. And what if that person doesn't like your body anymore? What does that do to you if it is all about others? Approach health and weight loss for much bigger reasons. Do it for yourself. Think long term. Think of all the benefits you can derive from being healthier. The "looking good" part is just a nice side benefit.
Now, onto the tips.
1. First thing you need to know is your BMR (basal metabolic rate). This is the amount of energy your body burns just maintaining itself. Weight loss is a balance of energy. It is calories in versus calories out. You burn more than you take in, the weight comes off.
2. Once you know your BMR, you need to eat slightly less. Something like 100-200 less calories a day. And you need to be consistent. Weight loss is small changes done over a period of time. There are no shortcuts.
3. Get a digital food scale (extremely important). And be honest and accurate with yourself about how much you eat.
4. Find a calorie tracking app or website (there are free ones, I personally use MyFitnessPal)
5. Add in some physical activity. Although, just eating below your BMR will make the pounds come off. Activity speeds things up a little bit though. But weight lifting and cardio help you in other ways. Think of weight lifting as a way to provide better structure and sculpting to your body. It strengthens bones, tendons and ligaments, and builds muscle. Cardio helps strengthen your heart muscle, your lungs, and improves circulatory system. I lost a bunch of weight just doing home workouts. There are tons of free ones on youtube. But you can also buy these 30 or 90 day home workout programs. Or, just hit the gym if you'd like.
5. You do not need to punish yourself by quitting foods you love. It is all calories in vs calories out. As long as you stay under your BMR, you lose weight. However, you should limit the portions. You will need to make some dietary adjustments. At first, you won't know the best foods, or have good staples. You will have to learn through trial and error and replace foods for others. This is probably the step that has a learning curve. But you will be making adjustments and slowly you have it all figured out. As time goes on you develop a good diet that is balanced.
6. See health as a lifestyle, not some temporary thing. These are habits you will learn and hold for life. Occasionally you will tweak it to fit your needs/goals.
7. Get a weight scale to track your progress. This will help you know if you need to make adjustments. And remember, adjustments can just be small adjustments (but with big results). Never do anything drastic and cut down your calories 500 or more.
8. If you want to gain weight, most of all of this applies except you eat higher than your BMR.
9. Majority of supplements are garbage and do nothing. I only really buy protein powder. I also take fish oil, and sometimes things like maca, moringa, or a green blend with probiotics.
10. Good luck
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