Why is losing weight so hard?
Although Americans spend $33 billion each year on weight-loss products, nearly two-thirds are overweight or obese. According to the CDC, nearly half of adults in the US (49%) tried to lose weight within the past 12 months. Some reports say Americans put on 20 pounds, on average, during the pandemic and will be trying to lose weight in 2021. The weight-loss industry has reported a sharp increase in sales and memberships in 2021.
Benefits of losing weight
The CDC says that even a modest weight loss of 5 to 10 percent of your total body weight is likely to produce health benefits, such as improvements in blood pressure, blood cholesterol, and blood sugar.
What is willpower? = The ability to delay gratification, resisting short-term temptations."
So why can’t I lose those 20 pounds or more so I can get back to my social life?
Most people think losing weight involve using their brain to decide. They think losing weight is deciding to reduce food consumption, stay away from junk food, and that will get them to their goal. If that was true, everyone would be losing weight and getting into that bikini or a new outfit. Many spend hundreds of dollars on weight-loss programs and still fail within 12 months. That’s because people don’t realize that losing weight requires more than the brain. I will cover six things that you need to include in your weight-loss approach if you want it to become a permanent part of a healthy lifestyle.
But before I cover those six things, you must deal with one big truth first. The heart is our biggest failure point and we don’t deal with that fact. So let me explain. We can use our brain to decide to not eat but our heart won’t allow it. No one has the willpower to walk past their favorite food and not eat it. If you leave the couch to get a glass of water and pass by that chocolate cake then you will eat some of it. Your brain said not to eat it but your heart drives you to get “just a little piece”. Before you know it, you had two slices.
No one has the willpower to open the pantry door, see chips, cookies, and crackers but close the door and not eat any. Your brain said no but your heart said yes. By the way, that heart thing does the same thing in relationships. Your brain said to not date that guy again but your heart said “this last time”. The only way to manage not eating something is to not have it in the pantry. If you only have healthy foods in the pantry then that is what you will binge on.
So, you must accept the idea that your heart is not strong enough and you need help controlling your temptations and willpower. So, lets’ jump into those six methods for a successful weight-loss journey.
Here are 6 methods for losing weight
Method 1 - Think carefully about why you want to lose weight
Writing down the reasons why you want to lose weight can also help. It might be because you have a family history of heart disease, or because you want to see your kids get married, or simply because you want to feel better in your clothes. Post these reasons where they serve as a daily reminder of why you want to make this change.
Many people post their reminder on the mirror so they see it every day. Being clear about why you want to lose weight will help convict your heart on that commitment.
Method 2 - Develop your weight loss goals
Consider talking to your health care provider. He or she can evaluate your height, weight, and explore other weight-related risk factors you may have. Speak with your doctor if you have pre-existing health issues before starting a weight loss or exercise program.
Set some short-term goals and reward your efforts along the way. If your long-term goal is to lose 40 pounds and to control your high blood pressure then some short-term eating and physical activity goals are required. Examples are eating breakfast, taking a 15-minute walk in the evenings, or having a salad with dinner. “Exercise More” is not a specific goal. But if you say, “I will walk 15 minutes, 3 days a week for the first week,” you are setting a specific and realistic goal for the first week.
Remember, small changes every day can lead to big results in the long run. Also, remember that realistic goals are achievable goals. By achieving your short-term goals day by day, you’ll feel good about your progress and be motivated to continue. Setting unrealistic goals, such as losing 20 pounds in 2 weeks, can leave you feeling defeated and frustrated.
Being realistic also means expecting occasional setbacks. Setbacks happen when you get away from your plan for whatever reason – enjoying the holidays, longer work hours, or a big life change. When setbacks happen, get back on track as quickly as possible. Also take some time to think about what you would do differently if a similar situation happens, to prevent setbacks.
Method 3 - Understand this is a "lifestyle change" decision, not a weight loss decision
Next, examine your current lifestyle. Identify things that might pose challenges to your weight loss efforts. For example, does your work or travel schedule make it difficult to get enough physical activity? Do you find yourself eating sugary foods because that’s what you buy for your kids? Do your coworkers frequently bring high-calorie items, such as doughnuts, to the workplace to share with everyone? Think through things you can do to help overcome these challenges.
Find family members or friends who will support your weight loss efforts. Making lifestyle changes can feel easier when you have others you can talk to and rely on for support. You might have coworkers or neighbors with similar goals, and together you can share healthful recipes and plan group exercises.
Method 4 - Change what you eat to eat healthier
When it comes to eating, we have strong habits (good and bad ones). Eat only when you’re truly hungry instead of when you are tired, anxious, or feeling an emotion besides hunger. You must control what you eat every day and how much in terms of calories, nutrients, sodium, sugar, protein, fat, and water.
The recommended intake ratio is 40% Carbs, 30% Protein, and 30% fat.
Here are some tips for eating healthier.
You should replace white bread with whole wheat.
You should reduce snacking on processed foods such as crackers and chips because they contain lots of carbs and sodium, which can cause weight gain and increase blood pressure.
When shopping, look for lean meats, beans, and leafy vegetables.
You should pay close attention to reducing fried foods, packaged items and eat more nuts, fruit, vegetables, and whole grains.
You should consume 3 to 4 servings of vegetables every day.
You should always measure portion size.
Never go to the grocery store when you are hungry and leave the chips and cookies in the store. Stock up on healthy snack items such as whole fruits, vegetables, and nuts.
Scientists are very clear that calories in versus calories out are the biggest contributor to weight gain or loss. Fewer calories and you lose weight. More calories and you gain weight. The average calorie intake for women is 2000 per day and 2500 for men.
Drinking lots of water during and after exercise reduces muscle soreness. Less water makes you weak and lethargic. Body energy comes from hydrogen in water so less water means less energy. Also, dehydration can cause headaches, sluggishness, dizziness, and fatigue. Water enables the body to absorb vitamins and other substances, flush out toxins, waste, and regulate body temperature.
"Most people do not have the discipline to eat well 7 days a week so don’t beat yourself up if you go over sometimes, just make it up the next day."
What about that heart and willpower? Everyone has food they can’t part with, like ice cream, cake, or cookies. Just eat less of it. The magic thing to remember is you can offset cheat days by exercising more that day. That slice of cake at 500 calories can be offset by doing a Zumba or spin class and burning it off.
Watch out for common triggers that cause you to eat when not hungry:
Opening up the cabinet and seeing your favorite snack food.
Sitting at home watching television.
Before or after a stressful meeting or situation at work.
Coming home after work and having no idea what’s for dinner.
Having someone offer you a dish they made “just for you!”
Walking past a candy dish on the counter.
Sitting in the break room beside the vending machine.
Seeing a plate of doughnuts at the morning staff meeting.
Swinging through your favorite drive-through every morning.
Feeling bored or tired and thinking food might offer a pick-me-up.
Method 5 - Move more and exercise effectively
Exercise at least 3 to 5 days a week and you got to sweat. The official guideline is to get 150 minutes of moderate-intensity exercise per week. Any combination of minutes counts so if you do 90 minutes over two days, you are good. Seniors who do not have access to a gym can get lots of exercise at home by gardening, walking around the yard, walk up and down the stairs 10 times, and use bottles of water for weights. If you have bad joints and can get to a pool then water exercises are the way to go because it takes all the stress off your joints and muscles.
Another exercise option for seniors is low-impact cardio videos for seniors. You should use small weights in the beginning so as not to hurt muscles or joints.
Most health insurance providers offer free access to dozens of gyms. Check your list of benefits because you may be able to join LA Fitness for free.
Method 6 - Track everything you put in your mouth and the exercise you do
Most people don’t have the willpower to eat well all the time, so an app helps by entering items before you eat out at restaurants. This way you know exactly what you will get. For example, Olive Garden’s Tour of Italy has 1,520 calories and a day and a half worth of sodium. That does not count the soup, breadsticks, and dessert. And fat makes up 860 of those calories.
Tracking devices and apps not only makes it easy to know what you consume, understand eating habits, plan your meals and make an adjustment from one day to the next. They also track your exercise for calories burned and intensity minutes.
MyFitnessPal is a free app that tracks just about everything and you can compete with friends on steps, calories, and weight loss. There are lots of other apps that do the same, so download one from your app store and help your heart stay in control.
Using an app also does not have to be a lot of work because you can scan the barcode at home for easy entry. It is critical to balance calories and nutrients for the week. If you go over on Monday then eat less on Tuesday. Lastly, you can share your data with your doctor to have a quality conversation about your eating habits.
Summary
Losing weight requires agreement between the brain and heart. One will undermine the other if you don’t understand “why” you are losing weight and make a lifestyle change. It will be hard at first, but every day gets you more results. Before you know it, you will be eating more fruits and veggies, walking 5 miles, and doing 45 minutes on the bike. Although you want to achieve your ultimate goal, hitting those smaller goals in-between will get you great results, and keep you motivated. Just 5 to 10 pounds can reduce your blood pressure, reduce your risk of stroke, and have you smiling.
Once you’ve achieved a healthy weight, rely on healthy eating and physical activity to help you keep the weight off over the long term.
Some of the text was sourced from websites like the CDC. I included their websites below so you can read more from those sources.
Source article web link:
CDC.gov – Losing Weight
HealthLine.com – Lose the weight fast
Mayoclinic.org: Weight loss: 6 strategies for success
Webmd.com – How to Lose Weight Safely
