Can I achieve weight loss? Absolutely! Losing that extra weight can at times seem like an impossible battle to win.
Especially as you get older, as your body's natural fat burning system tends to slow down with age.
So, how then can you actually lose those extra pounds? In this article I'm going to explain the simple steps I took to lose 140lbs.
in a little over a year.
1.
No dieting! Dieting does nothing for long term weight loss.
Sure, crash dieting may produce quick results, but, as soon as you return to eating normally, you "WILL" gain the weight back, and then some.
This is because depriving the body of food slows your metabolism making it impossible to keep the weight off.
2.
Re-train your body's natural fat burning machine (metabolism).
Instead of eating three large meals a day.
Try eating six smaller meals throughout the day, spaced out every three to four hours.
Eat more protein rich foods and less carbohydrates.
No, you don't have to completely eliminate the carbs, just keep it to a minimum, moderation is key.
When you do consume carbohydrates, try to stick with the complex carbs like whole grains (bread, rice, and cereal), fruits and vegetables.
Last, but, not least, avoid eating after 7 p.
m.
whenever possible.
This is the time of day when your metabolism starts to go into hibernation mode until the next day.
Therefore, any food that you eat after seven will usually be packed on your hips the next morning.
3.
Get moving! The only sure-fire way to lose weight is to get your heart pumping.
Set aside at least one hour a day for some form of cardiovascular exercise.
Weight training should be done for about 30 to 45 minutes every other day.
This will help shape and tone your body, you don't have to live in the gym though, go to your local sporting goods store and buy a resistance band for about $10.
Sit ups, push ups, and working with your new resistance band is enough to achieve great results.
Try to do these things at the same time everyday as this will become routine and make it much easier to stick to.
4.
What does food do for you? Technically, food is nothing more than fuel for your body.
Throughout my childhood, food was always my comfort zone.
In order to change this, I had to find new things that brought me joy and a sense of comfort.
As an extreme lover of music of all types, I found that putting on a comforting CD was the perfect replacement for food.
Other people that are close to me have shared with me what has worked for them.
Some examples include: taking long walks, meditating, reading, writing, drawing, singing and praying.
Find out what works best for you.
Food is a necessity in life, but, when it becomes your escape and comfort zone, the results can be catastrophic, both mentally and physically.
5.
Get a partner.
Finding someone to go with you on this journey can be very helpful.
Parents, siblings, children or co-workers are all great people to recruit.
Having a fitness partner will do a couple of things for you.
Your partner can keep you accountable for what your eating, if your exercising like you should be, and most importantly, he or she can offer support during the tough times.
And yes there will be tough times, but, fear not, they don't last long.
In conclusion, remember to stay positive day in and day out.
Losing weight is going to have it's ups and downs, but, the longer you continue down that road, the more you will see the ups increasing and the downs decreasing.
I hope these little techniques that have worked for me will help you too.
Good Luck!