There’s little that has not been said or written about weight loss. From the myriad of diets to the scores of excercise regimens, from the health supplements to the intermittent fasting… There’s an ocean of knowledge around us. And still people still struggle to lose weight. Part of the reason, of course, is that for the weight loss industry, the means have become the end. Therefore they have to keep reinventing ways to sell the same old wine in newer, but not necessarily better bottles.
So what can I really add? Nothing that hasn’t already been said. But these are the core truths of losing weight, distilled from all the information out there. And every weight loss regimen has to adhere to these 6 core principles regardless of what it entails.
Let’s begin.
1. Energy balance.
Weight loss is a matter of Balancing calories in vs. Calorie out. You will lose weight if the net calorie intake is negative – meaning you burn more calories than you eat. This is true, no matter what people say. That being said, it’s a process and ultimately we have to find out Balance. Eating too much or too little will hurt us.
2. Patience.
Meaningful and sustainable weight loss takes time. Don’t try to hasten it.
3. Consistency.
Being consistent is most important. Much more powerful than any other single factor. Even 5 minutes of daily walking or eating 50 fewer calories than required daily is better than working out for two hours once a month or fasting the whole day.
4. Intention
Why do you want to lose weight? Unless we have a need, a burning desire to lose weight, we will not be patient nor be consistent with our efforts. The reason can be anything, even vain… After all, looking good feels good and we are social beings. That means most of us like getting noticed and complimented on our looks. However, if it’s too shallow, we may have trouble sticking with the program for the long term. A good reason, or reasons must be thoughtful and connected – something that you can use to drive yourself. Motivating ourselves to continue the healthy lifestyle is difficult. Therefore, a good reason is usually intertwined with our life goals and losing weight is just one cog in the circle of our life.
5. Targets.
Defining our goals in weight loss will help us keep focused. Regular tracking and follow-up will help keep us motivated. A target weight is a good start. But we have to remember weight is not the only parameter of health. In addition to weight it’s good to have some other health measures – for example, lowering HbA1c levels, lowering triglycerides, and increasing high density cholesterol.
6. Stress
Stress is usually an indicator of imbalance and it creates a vicious cycle that screws up the best plans to lose weight. Stress perpetuates bad habits such as binge eating and increases cortisol levels that promotes storage of fat. Conversely, bad habits cause stress. We have to find ways to de-stress and that means we have to find ways to keep our lives balanced.
That’s all there is to losing weight. If we keep these principles in mind, we will lose weight. No ifs and buts. That’s the truth. If you have a good enough reason to stick to a plan consistently, there’s no way you won’t lose weight. Burn more than you consume and be consistent. That’s it.
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