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This Is The Single Biggest Thing You Can Do If You Want To Lose Weight
Thoughts and Emotions Affect Your Health
Scotch whiskey distiller Thomas Dewar once said: “Wisdom is like a parachute; it works best when it’s open.”
I want you to keep an open mind for the next five minutes as you read this chapter.
I want to introduce an idea that will help if you want to lose weight and improve your body composition.
Independent health experts remind us to stop using language like weight loss largely due to its symbolic connection. You ‘get rid’ of unwanted body fat and they will let you know.
However, for the sake of this article I am referring to it as weight loss so as not to confuse the reader.
Why am I qualified to speak on this topic?
I began my career as a personal trainer many years ago, before transitioning into writing and speaking about health and self-empowerment.
In that capacity, I was fortunate to work with thousands of people who lost weight and kept it off while regaining their health.
I played a principle in their journey and my own around the central role of thoughts and emotions in regulating our health.
I wrote a book written by the internationally renowned author Dr. Adopted by Eldon Taylor. He similarly praised Australia’s leading sports expert Dr. Roy Sugarman won.
How Money and Calories Are the Same
During this period it occurred to me that losing weight was like managing money. As someone who sometimes takes my health for granted, I track my calories and macronutrients in the name of personal observation and knowledge.
I followed a Ketogenic diet for three years, recording my food intake and calories. I gained good data and knowledge, which helped me find the most effective ways to lose weight and keep it off.
This was supported by my program The Power To Navigate Life, in which I explored the role of thoughts, beliefs and emotions in regulating health.
In tracking my calories during this time, I noticed that the process was similar to my spending habits, as far as usage and their associated costs.
What I recommend in the following paragraphs is not a cure, a cure or a cure. It is a short-term intervention to inform you about how you consume calories, to develop sound habits to prevent overeating.
However, it is not only about calories, as it has been proven on a Ketogenic diet.
There were times when I was eating as much as 3,500+ calories a day and losing fat weight while regaining muscle composition. I took full body measurements and recorded my blood lipids to highlight changes so I wasn’t leaving anything to chance.
I learned the old legend calories in, calories out didn’t apply when I was in ketosis. However, few people are willing to follow a low-carb or ketogenic diet because of its restrictions.
So, for the rest of us, being mindful of calorie intake is a way to manage our weight.
American science writer Gary Taubes says Why We Get Fat And What To Do About It: “What we need to make sure if we want to get fatter – if we want to remove fat from our adipose tissue and burn it – is to reduce insulin and produce less insulin to begin with.”
Extra Calories to Blame
What I discovered was the following.
In regards to my money habits, if I didn’t track my financial spending until the end of the week, I wouldn’t be sure where the money was spent. I had little recollection of the items and services I paid for, as the transactions took place days ago.
From talking to people over the years, this was a problem that many faced. However, when I tracked my expenses, I could see where the money was directed and implement a budget to cover the expenses.
So far so good.
During this time, I stopped the ketogenic diet and gained 3-4 kg (6-8 pounds) over the winter.
what did i do
I applied the same process to calories which helped me track my expenses. Turns out, I was eating extra calories during the winter months which led to weight gain.
Now, I realize that gaining 3-4 kg is not a big deal in the scheme of things. However, it is not the weight gain, but the experience that was valuable from recording calories.
Money and food have the same relationship, where you can easily spend money and easily eat food.
Therefore, they should be recorded unless you can manage both without consulting an app or food tracker.
So far, I haven’t mentioned exercise and movement because I didn’t want this article to be a tutorial piece on how to lose weight.
Exercise and movement play a role in maintaining a healthy weight, but not in the way we believe. By now, I’m assuming you are moving or in a regular motion.
So here is my plan if you want to lose weight, big or small, the principles are the same:
- Track Your Food and Calories for 30 Days
Thirty days is a reasonable amount of time to collect adequate data on how many calories you consume. As the saying goes: “If you don’t measure it, you can’t manage it.”
It is important to know where the hidden calories are consumed. I recommend using an app or software program to calculate your macronutrient ratios and stick to it as closely as possible. You can see mine in the attached photo.
An advantage of logging data is that it takes into account the times when you are likely to eat more calories, such as going out to eat or a birthday party. Avoid worrying about total calories consumed for the day, but focus on total calories and macronutrients for the week.
“We don’t get fat because we eat too much; we eat too much because we get fat,” says Gary Taubes.
The goal is to reduce calories over a period of four weeks in order to achieve weight loss. Again, I suggest you use an app or online program to calculate your minimum and maximum daily calorie intake, instead of guessing it.
If you continue the same way of consuming your calculated weekly calories, you will lose weight in the coming months. You’ll also solidify a new habit that lasts beyond that time.
- Reduce your calories based on what you are tracking
This is immediate. Reduce your daily calories according to your weight loss goal. As a warning, I recommend starting slowly rather than trying to lose weight quickly.
It has been my personal experience over ten years of training people that what you lose quickly can come back. As the saying goes: The best time to start a new habit is yesterday.”
- Continue the Habit in the Last Months
As mentioned in point number one, after the 30 day period has passed, monitor your habits. You’ll be given an estimate of what foods you’ve eaten in the past 30 days. If you’re not sure about the food, try it and see what effect it has on your calorie intake.
If you have a setback due to illness, injury or personal circumstances, record your calories for two days and use it to get back on track.
- If you put the weight back on, track your calorie intake again
After quitting the ketogenic diet, I cut out more carbs than I used to. Naturally, during the winter I was once again drawn to these foods, and gained weight.
Instead of getting discouraged, I tracked my calories for a few days or sometimes a whole week to continue my weight loss until I reached my goal.
“To lose weight effectively and keep it off, you need to strategically shift your body weight set point” Gerard E. Mullin in The Gut Balance Revolution: Boost Your Metabolism, Restore Your Internal Ecology, and Lose Weight for Good!
Remember, this is not a long-term solution. Most people will find that once they lose weight, they will want to stick to their formula because it is successful.
However, there are disadvantages to restricting calories over a long period of time, including depriving yourself of essential macro and micronutrients. Not to mention the mental and emotional damage caused by continuing this way of life.
I have been precise in my approach, using the FitDay software to track my macro and micronutrient ratios and add where necessary.
“You don’t get fat because your metabolism slows down; your metabolism slows down because you get fat,” is the memoir of Gary Taubes.
Needless to say: this is not a system. It is a means of control to ensure that you are not consuming excess calories that lead to weight gain.
Most importantly, it helps you eat healthier because just like spending money, you can’t spend calories mindlessly if you want to keep a lean figure.
The real message from this episode is that your health is your highest priority.
Weight loss is a tool to help you maintain a healthy figure with a higher muscle to fat ratio, regardless of your body type or composition.
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