i know you all are probably so sick of all my recent posts about exercise and weight loss... yet here's another one. can you tell i'm obsessed? but this time it's for YOU in case some of you are looking at making a change in your life. i wanted to post some of my learnings since in my old age, my body doesn't perform like it used to and this weight loss thing has been a challenge for me. you're welcome.
after reading a few forums, i noticed that there aren't many people who are aware of how to properly lose weight and keep it off. it seems that everyone's talking about dropping weight fast; that a quick fix is what people are looking for. what they seem to forget is that weight loss is a slow process, takes effort and is a lifestyle change.
you have to want it. i've been in this position before; i try and stop, try and stop... you can even see it in my previous posts within this blog. in the past, i've tried to get on the weight loss bandwagon and although i thought i could do it, i really wasn't into it. you know how it is... you think oh, i really should get back into shape and you put in somewhat of an attempt but there's not much gusto behind your actions. your determination to stick with something is directly proportionate to your desire for something - when you want something bad enough, you'll do what you need to do to get it. when i saw that picture of me that spawned OAL, that was enough for me to want this bad enough and stick to it.
there's no such thing as 'fast weight loss'. even with the most intense interval training, it takes a good 2 to 3 (long) months of fucking hard work and dedication which includes a very precise and regimented nutrition plan. fad diets and diet pills only set you up for failure because although you may drop some weight quickly, you haven't learned the respect of how hard weight loss is; you haven't made a lifestyle change therefore keeping the weight off is difficult. when you stop taking those pills or stop that fad diet, your lifestyle largely remains the same and the weight will come back, often double the amount.
you didn't put the weight on overnight, therefore don't expect to lose the weight overnight. one of the more common reasons why people give up is because they want results NOW! setting realistic expectations for yourself and your goals are tantamount to sticking it out for the long haul. don't expect to see significant results in 3 weeks but more like the 7th or 8th week (depending on your diet and exercise level). just make sure that you are doing an exercise that you enjoy! a healthy lifestyle should be something enjoyable, not a chore.
it's a lifestyle change and change takes time. when you start doing something - especially when it's somethng you don't want to do (like exercise) - it initially will feel like an "effort". this is because it's different from your current routine and requires you do expend energy on something that you normally don't do. this is why many will lose steam within the first few weeks but did you know that humans take on average 4 weeks to form a habit? this means if you do something every day (or nearly every day) consistently for at least 3-4 weeks, it'll no longer feel like an effort but something you'll do because it'll be part of your routine; working out and eating right has now become a habit. and this, my friends, is how you keep the weight off: your (new) lifestyle that includes proper nutrition and exercise on a regular basis and is just something you just get up and do will keep you trim and fit.
change the way you look at food. many people have a food-to-emotion assocation. when they feel a certain way - sad, depressed etc - they turn to food for comfort. if you learn to change your views about food and think of it it as 'fuel' instead of an escape, you can break the association of comfort eating and turn your attention to better ways of dealing with sticky situations (i know this is easier said than done).
the scale is deceiving. i've only stepped on the scale a handful of time since i started OAL. it's always been drilled into our heads that our weight should be our focus when in reality, there are too many variances with the scale. where you are in your cycle, what you ate, water weight, even your own body type are all variances that can throw off the numbers. the most accurate way to gauge your progress is by taking measurements on a monthly basis. for example, i've been at this for over 7 months. i never cheat with my diet, i workout like a motherfucker but when i stepped the scale last week (just for kicks), i discovered that i only lost six pounds since i started. SIX FUCKING POUNDS IN 7 MONTHS; talk about what the fuck. if that's not deflating, i don't know what is. however, i'm losing inches and my body is changing. if i were to go bywhat the scale said, i would shoot myself in the head and give up.
you can't exercise your way out of a shitty diet. weight loss is approximately 80% diet and 20% exercise. if you eat garbage and work out, you're not doing much but wasting your time. even if you don't work out and modify your diet, you can lose weight as long as you understand your daily weight loss caloric intake.