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I'm no licensed health expert but I worked at a gym for a bit when I was younger and have been actively health conscious my entire life. Here's some things that I think are important when implementing your weight loss strategy.
Stop making excuses because it's not going to help
A lot of people have a whole lot of reasons why they haven't done or can't do this or that. Advocating for your own helplessness is not useful when trying to lose weight. Recognize that there are steps you can take that will result in you reaching your target weight.
Get better at recognizing the difference between hunger and a food craving
Some people have had an unhealthy relationship with food for so long that they've actually forgotten what it's like to be truly hungry. When you're addicted to food you want to eat again long before your body actually needs and is asking for food. You think you're hungry but really your brain just wants to scarf down some of that food because it's delicious and it will make you temporarily happy. If you power through your cravings and wait until your body actually needs food before you eat it will go a long way.
Eat slower and in smaller portions
If you eat fast you might not be aware that you could be eating a lot less while still getting full. It takes a little bit for the food you're eating to satiate your hunger pangs. If you eat less and eat it slower you can still satiate your hunger and you will have consumed less.
Be honest with yourself about how much you're cheating
This is a big one. A lot of people with weight problems seriously underestimate how much they're actually eating because they're not fully aware of just how much and how often they cheat. A big eye opener could be a food journal.
Find SOME way to be active
You can lose weight without exercise but it's going to be a lot harder and you won't be as healthy. Exercise burns calories and increases your muscle mass which makes your body burn more calories throughout the day. Unless you're severely disabled there is something you could be doing to increase your level of activity. Personally I like swimming. It has almost no joint impact like running does and it works your whole body. Because of the low joint impact most people can swim for exercise their entire lives. All of those fit old people you see are swimmers.
Calculate and be aware of your calorie deficit but do not obsess over calories
In the past a lot of diets have overemphasized calories to the extent that it becomes a problem. Calories alone are not everything. Eating the right calories at the right times can go a long way in your weight loss and health strategy. That being said you still can't lose weight without a calorie deficit. Being aware of how much is going into your body can and will make it a lot easier to control your weight.
DRINK WATER AND LOTS OF IT
Water is your body's lubrication. We all know how important it is yet many people don't drink nearly enough. Not drinking as much water as you should is an epidemic. It helps your body feel less hungry, it's vital for workouts and it just makes you feel a lot better in general. There's a lot of people out there right now walking around feeling like shit because they're dehydrated and don't realize it.
Stop making excuses because it's not going to help
A lot of people have a whole lot of reasons why they haven't done or can't do this or that. Advocating for your own helplessness is not useful when trying to lose weight. Recognize that there are steps you can take that will result in you reaching your target weight.
Get better at recognizing the difference between hunger and a food craving
Some people have had an unhealthy relationship with food for so long that they've actually forgotten what it's like to be truly hungry. When you're addicted to food you want to eat again long before your body actually needs and is asking for food. You think you're hungry but really your brain just wants to scarf down some of that food because it's delicious and it will make you temporarily happy. If you power through your cravings and wait until your body actually needs food before you eat it will go a long way.
Eat slower and in smaller portions
If you eat fast you might not be aware that you could be eating a lot less while still getting full. It takes a little bit for the food you're eating to satiate your hunger pangs. If you eat less and eat it slower you can still satiate your hunger and you will have consumed less.
Be honest with yourself about how much you're cheating
This is a big one. A lot of people with weight problems seriously underestimate how much they're actually eating because they're not fully aware of just how much and how often they cheat. A big eye opener could be a food journal.
Find SOME way to be active
You can lose weight without exercise but it's going to be a lot harder and you won't be as healthy. Exercise burns calories and increases your muscle mass which makes your body burn more calories throughout the day. Unless you're severely disabled there is something you could be doing to increase your level of activity. Personally I like swimming. It has almost no joint impact like running does and it works your whole body. Because of the low joint impact most people can swim for exercise their entire lives. All of those fit old people you see are swimmers.
Calculate and be aware of your calorie deficit but do not obsess over calories
In the past a lot of diets have overemphasized calories to the extent that it becomes a problem. Calories alone are not everything. Eating the right calories at the right times can go a long way in your weight loss and health strategy. That being said you still can't lose weight without a calorie deficit. Being aware of how much is going into your body can and will make it a lot easier to control your weight.
DRINK WATER AND LOTS OF IT
Water is your body's lubrication. We all know how important it is yet many people don't drink nearly enough. Not drinking as much water as you should is an epidemic. It helps your body feel less hungry, it's vital for workouts and it just makes you feel a lot better in general. There's a lot of people out there right now walking around feeling like shit because they're dehydrated and don't realize it.
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