June 15, 2011

Weight Loss Guaranteed (in just two "simple" steps)

No..the secret isn't Jif. This was just
too damn cute to pass up though...
Is it through a special diet? No. Do you have to buy a special pair of shoes? No. Is it going to cost you anything? No. Do you have to join a group? No (not unless you want to do it with your friends). The good news is you can implement this plan of action when and where you want. There is no special equipment needed and you can do it alone or with others. The "not so good" news is that you can't do one without the other for weight loss success. You must combine the two steps together for the benefit. In fact, this combination has just recently been highlighted by two leading researchers on CBC News (so timely). 

The answer to life long weight loss is "easy" (note the quotes; I understand it isn't easy, but the science is).....you must combine a lower calorie diet with daily physical activity. That's it! It ain't very sexy, I know. I'm sure it would be a lot more exciting if I was unveiling a new powder or food that would melt the pounds away. Unfortunately, fat loss is only possible through diet and exercise. Of course it IS possible to lose 10 pounds in 10 days but if you want it to stay (and who doesn't?) it doesn't work. If you or someone you know is restricting calories like a shipwrecked survivor on a deserted island to avoid having to sweat or breath heavy .....well....the prognosis ain't good. Conversely, if you exercise to enjoy the odd treat, it's not so great either. If you are reading this and wondering how to get started here are a few "simple" (again with the quotes) tips that can get you on your way.

Tip #1:  Clean out your Kitchen
Get rid of the junk food and the processed food and replace them with fresh fruits and vegetables.

Tip #2:  Create a Grocery List
Although this isn't a lot of
food...this idea is good. The
Canada's Food Guide suggests
eating 1/2 a plate of veggies, one
quarter of meat and carb. In
other words, the star of the
dinner show isn't the beef
You can google this and find many sites that supply a healthy list of groceries you can take the store with you. I believe the Dr. Oz website has just this. 

Tip #3:  Create an Action Plan for the Week:
Plan 5 - 7 dinner menus that are easy, simple, and won't intimidate you when times get busy. Not only that, plan a list of "junk food" items that can be there for you when you get the munchies. Check out my "recipes" link for a few ideas.

Tip #4:  Get Active NOW!
You don't need any special equipment for it. Get out for a walk tonite. Go for 15 - 30 minutes. That's all it takes to start burning more calories. Once you do this every day for a month...add more time. Avoid the excuses...go for a walk.

Tip #5:  Stick with It
If at first you don't succeed try, try again (I think I read that somewhere). Most of the time it takes practice to change. Don't expect your habits to change on the first try but when you do fall off the wagon, get right back on it again. Keep it up...the more you try the greater the success.

Many people feel that
exercise is evil.  Try finding
something that you enjoy
and chances are the opinion
will change.
Finally... consider this. If a person just got up in the morning and walked to the couch and stayed there until bedtime, on average, here is the caloric expenditure of this person (in other words the basal metabolic rate...calories burned at rest)....

It takes about 600 - 800 calories for the body to be at rest and another 300 or so to digest food and such (of course this is completely ballpark so all those biochemists reading this - and there are soooo many of them - don't freak out cause the numbers are off....I'm just trying to make a point). So if you use  1100 calories (max.) to just sit on the couch, but you consume over 1500 calories (which, unless you are restricting you probably are)....what are you doing with the remaining 400 calories? Your body will store it as fat (so thoughtful of it, eh?). Did you know it takes 3,500 calories to make up one pound of fat? So it would only take nine days to gain one pound if you were storing 400 / day. Can you see how, over the year, we can easily gain 10 pounds (or worse)?

That's right! This very big picture of one pound of fat gives you
an idea of where those extra calories go. Isn't it gross? Just look
at the blood supply running through it...it has its' own
vascular system!
If you drink one can of Coke a day and only decided to give that up, you would lose 10 pounds over the year. What a difference every little move makes. So if you are burning 400 calories by walking 30 minutes a day and you drop your caloric intake by 400 calories a day (the equivalent of a chocolate bar or cheese and crackers or beer) you would be burning 800 extra calories.  It would take only four days to lose one pound! Cool, eh?

So if you want to make it easy on yourself, without having to make huge changes in your habits, remove 400 calories and burn 400 calories....see what happens!

That's all I got.

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