It seems that everyone is trying to lose weight these days. After all, the pandemic of obesity is plaguing the Western world. Diabetes, hypertension, and coronary artery disease cost us billions of dollars each year. Coronary artery disease is the leading cause of death in America and over half of our population is overweight and obese. Unfortunately, our society does not emphasize preventative care and physical fitness. These include providing food that is healthy alternatives and education that emphasizes our physical health. It is no wonder we ranked #11 in healthcare, although we are one of the wealthiest countries in the world. Weight loss is about our mindset. By holding ourselves accountable, everyone can achieve their weight loss goals. With these simple rules in mind, we can set the standard for everyone.
1. Know that weight loss is a journey, not a sprint.
Don’t develop unrealistic expectations. Weight loss is a journey. It takes three months to lose 25 lbs with an average of 2 lbs per week without medications. Losing more weight than this will damage your metabolism and cause a problem with adherence. People may develop significant fatigue, hunger, malaise, and chills. Expect newbie gains in the beginning phase of your journey. Know that muscle mass burns more calories, and you should aim to do both cardio and resistance training. Start with something simple that you can stick to. After all, fitness is a lifestyle. You will experience plateau phases; however, you will see success if you stick to your diet and exercise plan. In my experience, my weight stays the same every few weeks because my body tries to retain water as I am dieting. After eating a cheat meal, this is worse, but I understand that it usually goes back down in 48 hours if I continue with my diet plan.
2. Be organized and consistent.
In fitness, consistency is the key to success. If you had a bad workout, make sure to keep showing up! People who get rewarded for fitness are the ones that consistently go to the gym. The common pitfall with weight loss is that most programs don’t tell people how much exercise is needed to lose weight. Calories in and calories out are over-simplifying weight loss. In my opinion, each session should be at least 60 minutes. I recommend LISS exercise, which consists of a treadmill, elliptical, and stair master. Walk on an elliptical for 60 minutes. No more, no less. You should burn about 400-600 calories every session. I see people exercise for 15 minutes at the gym, expecting excellent weight loss results. Unfortunately, weight loss requires a much longer exercise duration than most people think.
The next step is to keep track of your progress. Use technology to your advantage. Using mobile applications like MyFitnessPal can help you to track weight loss, calories, and macronutrients. Use the Apple fitness application to hold yourself accountable. Go to the gym starting three times weekly, then slowly scale up the number of days. It is common to have significant hunger after exercise, be mindful and fight the ghrelin hormone. Track your weight first thing in the morning. Be organized and consistent. In the book “The Power of Habit,” the author describes that everything becomes automatic when you develop a habit using your subconscious mind. Similarly, you will start getting small successes and build momentum in your weight loss journey through time and consistency.
3. Embark on your weight loss journey with friends and family.
You don’t have to do this alone. Join classes with your friends and family. Going to the gym can be fun, regardless of your fitness goals. There are strength training classes if you are interested in bodybuilding, CrossFit, and powerlifting. There are marathon clubs if you enjoy the outdoors. Achieve your goals with someone you trust and can have fun with. Critique each other and hold each other accountable to make your dreams come true. In my experience, I achieve tremendous success when I work out with my friends. I am currently in a program with my friend, and we are trying to lose 25 lbs in 6 months, which we both achieved. We tell each other how to improve our routines. We also help each other with meal prep and portion control. Last but not least, if you are a lone wolf, you can always hire a personal trainer that will help you achieve your goals.
I hope this article is helpful for you. Be consistent and stay positive! Fitness is a lifestyle, and as long as you stick to it, you will be amazed at your results.
For my list of self-improvement items, check out the books that I recommend,
Rich Dad, Poor Dad: https://amzn.to/39d33lT
The 7 Habits of Highly Effective People: https://amzn.to/3M7JM3K
The Emporer of All Maladies: https://amzn.to/39Gj2ca
Gifted hands:https://amzn.to/38kp1mL
The Power of Habits: https://amzn.to/3MpwHmk