Updated: Apr 19, 2020
As a former personal trainer and kinesiology student I cringe at most of the so called "super diets" that people involve themselves with nowadays. Most (if not all) of those diets are rip offs and even the ones that show results typically do not give you long lasting results. The truth of the matter is that there is NO SUCH THING AS A DIET. Even if you were to lose weight while participating in a diet once you stop and go back to what you were doing before you will simply gain the weight back (and usually more). The only way to enact a true change on your health is to make a complete lifestyle change. Living a healthy lifestyle does NOT mean living miserable and eating nothing but veggies. It just means making good decisions on a regular basis to the point where they become habits. In this article we will discuss 4 small methods that can easily be made into daily habits that aid you on your weight loss journey. There will also be product recommendations linked off of this article in the form of affiliate links. If you purchase anything using the affiliate links in this article Streat Clips Productions LLC will receive a small commission. This is one way to help support our growing brand. First things first we will answer the age old question, "How do you lose weight?"
"How do you lose weight and how do you not?"
The easiest way to lose weight is to burn more calories than you intake each day. Simple right? The problem is that most people do not understand how easy it can be to burn calories. On the other side of that many people do not realize how easy it is to let their weight get out of control until it is too late. People often have a negative relationship with fat however fat is extremely important to our body functions. It provides insulation and warmth for your body, protection for your organs, helps your body absorb nutrients and produce hormones, and most famously of all fat is burned (among other things) to provide your body with energy. So as you can see fat is essential to a fully functioning human body. The problem however comes when individuals consume too much fat. Fat that is not used for energy or other body functions will be stored in your body so that it can be used at a later time. From a practicality stand point this is a very handy function of the human body. Our bodies are smart enough to save some for later just in case it needs it however after saving and storing over and over again we begin to build up too much fat. When you think about things logically it makes perfect sense how we lose and gain weight. If your body burns off more than you have taken in then you will lose and if you take in more than you burned off then you will gain. This is why weight loss is a lifestyle change NOT a quick diet. The healthiest way to lose weight and keep it off is to continuously take in less calories than you burn off day after day so that you slowly lose weight overtime. That is the short version of how our bodies lose and gain weight. If you are interested in diving deeper into the bodily processes then stay tuned for my "no pain no gain" blog post coming in May 2020. Next I am going to give you 4 tips that you can add to your daily routine to help you consistently burn more calories than you take in.
#1 "Eat Breakfast"
This is a simple tip that is often misunderstood by many people. You may have often heard the popular phrase "breakfast is the most important meal of the day", but do you know why? The answer is simple. Eating breakfast in the morning wakes you up and gets you energized and ready for the day but it also wakes up your body functions and gets them working including something very important called metabolism. Scientifically speaking metabolism can be described as the entire range of biochemical processes that occur within your body...... Not a fun definition so for our purposes all you need to know is that metabolism is the process within the body of converting what we eat and drink into energy. In other words it kick starts the bodies process of burning calories (and fat) and helps your body continue this process throughout the day. Now that you know why breakfast is the most important meal of the day make sure to eat something to kick start your day even if it is just a small granola bar and a cup of water.
#2 "Limit breads and pastas"
Breads and pastas contain lots and lots of carbohydrates. Carbs are great for energy (among other things) however if you are not a high level athlete or somebody who works out extremely hard 5-6 days a week your body does not need an excessive amount of them. DO NOT misunderstand me carbs like other nutrients are very important and you SHOULD NOT cut them out completely however you should definitely limit the amount that you intake. I myself love a nice healthy serving of shrimp Alfredo with garlic bread however if I were to eat it everyday my body does not get enough activity (like most average people) to burn it all off and thus as I explained earlier most of it will be stored and saved for later (creating fat). My recommendation for the average person would be to limit servings of pasta to one or two per week and cut out as much extra bread as possible. For example eating a sandwich is fine because it is pretty much made of bread however when eating things like eggs that we often add toast to, find alternative options that work for you. Another option is to just monitor how much of these things that you intake in total. For example if you plan on eating pasta for dinner than try not to eat a big sub sandwich for lunch or if you know that you are going out to eat at your favorite high calorie restaurant that evening eat a light breakfast and do not intake any bread or pasta for lunch.
#3 "NEVER SLEEP ON YOUR FOOD"
This is one of the most important tips on this list when it comes to losing weight. Contrary to popular belief it is not the worst thing in the world to eat after 6pm The problem itself is not with eating late but rather with eating and then hopping straight into bed to go to sleep or simply sitting around and not doing anything active to give your food a chance to begin the digestion process. On top of that in America we tend to make dinner the largest meal of the day which does not help. After eating dinner you should always plan to do something active afterwards even if it is just a light 10-15 minute walk. This will aid digestion and keep you from sleeping on a ton of calories.
#4 "Count your steps"
The 4th and final tip on this short list is arguably the simplest. When things are simple to do however it usually makes them relatively simple to forget to do as well. By counting your steps each day you can be sure that you get the appropriate amount of physical activity without engaging in any traditional form of running or working out besides maybe walking. The American heart association recommends that you get 10,000 steps per day (approximately 5 miles worth of walking) however when first starting out you can start at any amount and work your way up. My recommendation would be to start by shooting for 5,000 steps a day and after completing that for one week raising your goal based on how easily you get to that number. That can sound like a lot but when you factor in that every step counts not just the ones that you get doing extra walking it becomes a lot easier. For example, if you get 2-4,000 steps at work then the rest can be gained by doing just a little extra walking. And the more clever you get the more ways there are to increase the amount of natural steps that you get. One of these way could be something as simple as parking a bit father away at work and at home so that you have to walk. It may only add 3-5 minutes to your normal commute and yet add an extra 1-2,000 steps. By tracking the amount of steps you get each day not only are you more likely to hold yourself accountable but you are more likely to reach toward whatever goal you set for yourself. There are a lot of smart phones that have the ability to count steps for you however if you are serious about using step counting as a way to kick start and maintain your weight loss journey then you need to invest in a wristband step counter. I use the word invest because rather than thinking of it as an expense it is important to view it more as an investment in yourself in order to help you live a happier healthier life. These step counters can range anywhere from $20 to $200 and beyond depending on what functions you would like to invest in. Some of them function as heart rate monitors (which is important to track your resting heart rate). They also have features such as waterproof screens, workout reminders, built in stop watches, calorie burn counters, workout analyzers, and much much more. I myself have invested in a Garmin watch and have found it much easier track my fitness and take control of my weight. You can purchase one of this watches from most Best Buy and Walmart locations as well online on Amazon. Get serious about your weight loss journey TODAY and click HERE to view some offers from amazon.
"Be consistent "
An important thing to note is that none of these methods are effective without consistency. I challenge you to pick two or more of these methods and be consistent with it for two weeks straight and then come back to this page and comment your results. Good luck on your journey toward healthier living!