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Make Weight Loss Last Forever – Why ALL Diets Are Doomed to Failure
My very good friend Aaron used to weigh almost 300 pounds when we were teenagers. One day he decided that he will not be fat anymore. He has lost and kept off almost 80 pounds of fat for the past 6 years.
People often ask him “how did you do this Aaron?”
The answer is simple, “Diet and exercise.”
Everyone who heard this was somehow disappointed, as if they were expecting something else. As if they hoped for anything easier than actually changing the way they live their lives.
Just so that there is no misunderstanding, all there is to losing body-fat, or gaining muscle is diet and exercise. The rest is just details. I deal in the details. I tell people how to get more bang for their diet and exercise buck. Yes, better information can make a HUGE difference in your results, BUT NOTHING can help you if you are not willing to change the way you live – your “lifestyle” is such a cliché. Being a cliché does not make it less true, nor does it mean that you actually apply this in your life.
Every year, millions of Americans lose millions of pounds of body-fat, collectively. The bad news is that, every year, at least 98% of them get ALL of it back, and possibly then some. It seems that most people actually struggle more with keeping it on the long haul, then with getting it off in the first place (not that removing it is easy despite what you may have heard on late night TV:- )).
KEEP THE GRACE FOR LIFE
#1. Dieter’s fatal flaw
For some reason, even if someone finds an effective plan, they think that after they hit their weight / size goals, they can just go back to “normal.” They think that if you remove the fat once, it will stay off for the rest of their lives. They don’t believe this intellectually, but emotionally this is exactly what they think and exactly what they act on. Again, I know that no one would be foolish enough to say this out loud to another person, or even think it, BUT almost everyone acts on this belief unconsciously.
Your “normal” poor diet and lack of regular/smart exercise is what got you into this mess in the first place. Nothing magical happened while eating better and exercising that will “fat proof” your body for life. If you go back to your old ways, then you will have to go back to your old XXL shirts.
#2. Reality check – find out how you’re really doing every week
Obviously, neither you nor I hit the genetic jack-pot. Maybe you could eat what you wanted as a teenager (I’m jealous, by the way), but, clearly, this is no longer the case. Our bodies will not support us by themselves. We have to involve our minds as well, but this is actually quite simple:
A.) Find out where you would like to keep: is it a certain dress size, a certain weight, or a certain waist or hip measurement? I would recommend belly and/or hip measurements, as the scale can be misleading, and different manufacturers size things differently.
B.) Weekly registration: Do it on the same day, at the same time, on the same scale/meter as much as possible. That is, if you workout every Monday night at about 7pm, just make sure you measure right before your workout to keep things consistent.
C.) DO NOT allow yourself to take more than ½ to 1 inch or 5lbs away from where you want to hold. NEVER leave it well. Gravity is automatic, you must exercise your will to get what you want out of life. Strengthen your diet, and improve or possibly extend your exercise routine to get back to where you want to be.
Remember, in fat loss and muscle gain, you get exactly what your actions earn, not necessarily what you want.
#3. Learn how to enjoy your new lifestyle
High intensity exercise and activity can be a LOT of fun. It is a very good stress reliever. It gives you an endorphin “high.” It can be an enjoyable way to spend time with friends and family. Consistency gives you an incredible feeling of pride, self-confidence and self-mastery (self-discipline = great personal growth). It makes you look great. It creates more time in your life because:
A.) It will improve energy levels – have more productive hours in the day = more time.
B.) It sharpens your mind – you learn faster and can put more into each hour of work, therefore, you get more out of each hour.
C.) It improves your immunity – if you get sick less, then you have more time for productivity and fun.
D.) Regular exercise requires you to manage your time better – if you start planning your week in advance, you will find that you can get more done in the same amount of time.
Fruits, vegetables, low-fat dairy products, nuts and seeds, lean meats, and a limited amount of starchy carbs can ALL be really, really, really tasty if you prepare them right. Eating well can actually be more enjoyable than “regular” eating because “regular” eating only gives pleasure to your tongue. But healthy food can be delicious, and it can make you feel better physically, mentally and emotionally (plus you won’t fall asleep after eating).
And, yes, of course, there’s always room for regular desserts and other not-so-healthy foods. Just don’t fool yourself about how much and/or how often you can actually consume them.
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