Rule #1 – BE PATIENT!!!
Sorry for “YELLING” but I need you to hear this loud and clear. In fact, I am just as guilty as anyone of wanting to see quick results, and I have to yell this to myself when I am feeling impatient about my progress. It‘s human nature that when you are ready for change you want it to happen “now.” Without exhibiting a little patience, in your quest to lose weight, the next two rules are pointless; that is why the first rule to losing weight is “be patient.” Celebrate the small and big accomplishments, and be proud of yourself for creating a plan to lose weight and sticking to it. Remain positive and I assure you that the results will come…I promise!
So, you have come to the understanding that losing weight is going to take time, and you accept that patience is vital to losing weight successfully, but there are so many opinions and fad diets…what are the facts? This leads us to rule number two.
Rule #2 – Eat less calories than your body burns.
I know what you’re your thinking…I said this was easy, but “how the heck are you supposed to know if you are eating less calories than you are burning?” Although this seems complicated, it really is simple; it just takes a little bit of introspection and self-awareness. Outside of any recent major changes in your daily and weekly life you are probably, like most of us, a creature of habit. This habitual nature has caused you to eat relatively the same amount of calories each week–notice I didn’t say “each day” I am taking into consideration that your weekend habits are likely different from your weekday habits—and weight loss is all about averages over weeks, months and sometimes even years. So ask yourself “during the past few months did I gain, maintain or lose weight?” If you have been gaining weight, even if you feel like you are eating “better,” you are still eating more calories (on average) than you are burning. If you have been the same weight for months, or even years, then you are eating exactly what you burn in terms of calories. If you have lost weight, and that is your intention, you are burning more calories than you consume each day—great job and stay the course until you meet your goal weight! Some quick tips for those of us stuck in a rut or gaining weight: Keep track of your calories, write down the food you eat AND the total CALORIES. You need to know how many calories are in your portions of food–and don’t forget to add in those liquid calories from juice, soda, alcoholic beverages etc. –after a week you should have a good idea of what your average is and where you can cut out some additional calories.
Let’s not forget that there is still rule number three…
Rule #3 – Be more active…burn more calories.
We live in a day-and-age where we are sitting and standing in one place for long periods of time. Whether it is at your desk, or behind the wheel of your car commuting to work, school, soccer practice, piano lessons etc., the list is literally endless. Getting to the local fitness club and adding some solid exercise at least three days a week is important. There are, however, some simple ways to burn more calories with your daily activities, and they really do add-up.
Here are some suggestions:
-Park in the back of the parking lot everywhere you go.
-Take the stairs instead of using the elevator.
-Put on some music when you clean and throw-in a couple of dance moves.
-Add some extra time to your warm-up and cool-down during your work out, not only is this good for your body, it burns more calories too!
-Talk while you walk. Sitting down to talk is nice, but going for a stroll in the park or at the museum to catch-up with friends or family keeps you moving and you can see some great things.
Please comment and share with us the creative ways that you move more to burn extra calories! For more “Top-Tips” sign-up for our email or RSS subscription!
Wow!!! Thanks
LA fitness, this was helpful..
Hello Adam W., your article on this site is really awsome. Its outstanding material that you have written here on your website. I am waiting to see more of this. Keep up, this is really a awsome piece of work. THX
I would highly suggest mentioning “drink water… lots and lots and lots of water.” If you are a soda junkie…. drink an equal size glass of water – BEFORE – you drink your soda or HFC (high fructose corn syrup) sugarized “fruit drink.”
Even knowing how bad soda is for me, I am still drinking 1, 2, 3 or more sodas per day – but the simple “drink a glass of water first” plan makes drinking less and less soda a little easier every day.
Keeping your body properly hydrated is the essential, for all other health benefits.
I will never give up soda or chocolate, the key is MODERATION, and like the man says, burn more calories than you eat. I workout at least 3-4 times a week so that I can eat the things I like in moderation and refrain from gaining weight. The only thing I find is a big obstacle: mood swings, depression, and medication side effects. Hunger pains are PAINS, they hurt! Many meds that are necessary, especially that treat depression, bipolar disorder, and schizophrenia, raise your blood sugar, cholesterol, and increase appetite, a waiting train wreck to your diet and physical health. However, poor mental health leads to neglect of the physicazl body, so it’s a catch-22 situation. Exercise does, however, decrease depression, regulates hormones and mood swings, and may be the most effective treatment for the side effects of mental health treatments. Take your meds, exercise, try to do things in moderation, take your meds, and lighten up, eat a peice of chocolate once in awhile!
As a lifetime Weight Watcher, I couldn’t agree more. It isn’t rocket science. I particularly liked “be patient.” It took YEARS of dedicated effort to get myself close to 200 lbs (I’m 5’3″). It wasn’t going to come off in a few weeks. I also had an insight I thought I’d share as to why weight seems to come on so much faster than it comes off. It’s pretty easy to eat a lot more than you need, but you really can’t eat a lot less than you need.
I agree with your rules! You are right losing weight is the matter of being patient at all times, eating less calories than our body can burn, and last but not the least be more active and burn calories. Thank you for your post this was very helpful in losing weight programs.
There are so many more things to keep in mind if your goal is weight loss. I was 290 pounds when I finally decided to start losing weight. The worst thing about that was that I didn’t know how to start. I don’t understand why people make simple things complicated. Everything you need to start losing weight is in your kitchen.
I am getting nauseaus when i do either spin/step I do eat breakfast(oatmeal/blueberries) lunch sandwich turkey and yoghurt in between and about an hr b4 i go to gym i eat a apple and peanut butter drink water but still find myself feeling light headed at times?? I am loosing weight so—–very slowly in my middle which i NEVER had before such a challenge..Help!!!
Hi Donna,
I try to eat at least half a meal before working out, to avoid nausea or dizziness, especially if you are going to do more cardio workout than weights. I used to get dizzy when I do yoga or pilates, found out that my blood pressure medicine was too strong, and the sudden drop of blood pressure caused the dizziness or vertigo effect. Hope you feel better soon and get a great workout.
Rule #1 is the hardest part…. no doubt if you dealing with weight loss…
Also! Try to gain some muscle, which will help burn more calories leading to overall FAT loss.
I’m 34, 5’3 and weight 136 pounds gaining the last 16 in the last 6 months. Joined la fitness 20 days ago, should I do cardio before resistance training to lose the fat I have and tone back up?
An easy way to lose weight is to eat healthy and exercise regularly. It is very important to know the calories a day required for your body.The best results come from thinking about what you are actually thinking and whether your body really needs what you are about to eat.Eating healthy foods, the body tends to be more energetic. Exercising, such as running, jogging, and bike riding anything can help in weight loss.
There are a lot of things to keep in mind if your goal is losing weight