I know that is easier said than done. I know that there are hundreds of YouTube motivational video and long articles on that topic. I know that every person is different and it is not the right situation to generalize. But I also know that it is never too late to fix everything we have screwed up. Why do not we start with our body? These 7 simple steps remain just a set of letters until you try it. And here is what you need to do in order to start losing weight.
- Develop Calorie Awareness
The majority of people have no clue they are consuming, not to mention how to count calories. And that is a big part of the reason why we gain so much weight. So, the number one rule is to develop calorie awareness and the way to do that is by tracking. I am not suggesting you write essay about what you ate during a day. We live in the 21st century, there are hundreds of apps you can install on your phone and see why you can’t lose weight even attending the gym three times a week.
This is not a practice I expect people to do for the rest of their life, but if you do take a month or two to meticulously track what you eat, you will be able to maintain the weight in the future. So, the main point is to be aware of the number of calories that you are consuming in relations to the number of calories that you should be consuming in respects to whatever your specific goal is.
- Simplify Exercise
Stop overthinking exercise, find something that you like to do, and do that consistently. Allow your knowledge to expand organically. Because as you start getting in better shape, it is going to be a natural progression. Consistency is way more important than anything. You do not have to be so technical, you have to be consistent. And that is why you need to find the activity you enjoy in order to do it consistently. It can be swimming, playing basketball or dancing.
- Get Rid of Timelines
Get rid of the desire for instant gratification and quick results. Focus on making fitness (or any kind of activity you have chosen) a lifestyle. Let losing weight just be a byproduct of you changing your habits and relationship with food. That is the best way to approach it mentally. When you have timelines, you are just setting yourself up for failure because weight loss is not a linear process. We have the next 40, 50, 60 years to get this right. Take your time.
- Forget about Eating in Front of Screen
Studies show that distracted eating tricks your brain into forgetting how much you ate. Try to apply mindful eating. What is it? It means eating with purpose, eating on purpose, and eating with awareness. Scientists claim that overweight people who followed the mindful eating mantra lost six pounds in just 9 weeks. Remember, you eat to have energy for maintaining your body, not for filling up your stomach.
- Change TV Time to Exercise Time
Besides climbing, swimming or bicycling, I suggest you double up the result by moving your body while you watch TV. To start off, set a few rules for yourself, for example, while you are watching TV and there is a commercial, you need to get in a few push-ups or burpees. It is a 30-minutes workout, just a couple of exercise that will help you to form a habit.
- Snack on Fruits, Vegetables, and Nuts
Just do not buy sweets, candies, cakes and tons of bread. Switch to fruits, vegetables, and nuts, since it is hard to find a better snack than that. Store them where you can see them. Believe me, a fruit bowl on the counter is linked with weighing less. But here is a trick, do not try to eat this whole bowl of fruit at a time. So, at when you are actually hungry.
You might ask a question – how to resist an eternal temptation of buying a puffy cream donut or vanilla cake on the way home? Studies show you will gain fewer calories if you choose ahead when eating out and buy only what is on your grocery list (you have already understood that you need to make a grocery list, have not you?) And a quick reminder, go after dinner when your head is more likely to be in control. Not your stomach.
- Make a Bet
Nothing motivates people more than money. Go bet with your friend, sister or parents that you will lose three pounds till the end of the week and believe me, you definitely will. But remember, it is just a trick to jumpstart the process of weighting loss, to have a result you need to make it your lifestyle. That is why you do not need any diet, you just need a healthy attitude to your life.