You Don’t Need a Diet to Lose Weight
An estimated forty-five million Americans go on a diet each year, and Americans spend thirty-three billion dollars each year on weight loss products. Yet, nearly two-thirds of Americans are overweight or obese.
If you’re one of the forty-five million Americans who plan to go on a diet this year, don’t. Biologically, dieting can lead to unhealthy changes in body composition, hormonal changes, reduced bone density, menstrual disturbances, and lower resting energy expenditure. Mentally, it can leave us feeling depleted, deprived, frustrated, overwhelmed and defeated.
Despite the ever-growing obsession we’ve had with losing weight, our weight continues to increase, our waistlines keep expanding and our health continues to deteriorate. Here’s a sobering statistic. Roughly ninety percent of people who lose a lot of weight eventually regain just about all of it.
If there was one sure way or method by which we could all lose weight and keep it off, the weight loss industry wouldn’t be worth a record seventy-two billion dollars. We’re bombarded with diet and fitness apps, weight loss plans, videos, and hundreds of new weight loss books on the shelf at the turn of each calendar year.
It’s easy to get overwhelmed with all of the information out there. Stay away from dairy. Only eat gluten-free foods. Carbs are bad! Every time we turn on the television or pick up a magazine, there is a new “guaranteed to lose weight” diet for us to try, a new health recommendation, or an advertisement for the latest miracle weight-loss pill. It’s not really all that surprising that we as modern-day consumers have no clue who to trust in the health and fitness space.
There’s a very important point that I need to make here. You can’t take the average person who is used to eating whatever they want, whenever they want, and tell them they can now only eat certain foods, at specific times, and only this much of it at each meal. If you have ever found yourself saying “I give up! I have no idea what to eat or where to start, so I’m just going to eat whatever I want.” – this is probably about the time you would say it.
Why don’t we skip the food scales, measuring cups and the half dozen weight loss apps and just focus on creating a healthy lifestyle. The process of losing a few pounds doesn’t have to be a stressful one! Keep it simple. The easier something is to follow, the better. Here are a few tips to help you get started.
Make Healthier Choices
Replace the food items that you eat on a regular basis with healthier alternatives. If you use creamer in your coffee every morning, try replacing it with skim or almond milk. If you eat peanut butter, try switching to natural peanut or almond butter. It’s better to consume too much of a “better choice” than it is to fill up on empty calories with little or no nutritional value.
Eat Smaller Meals
Designate specific times of the day; each day to eat. The rule of thumb is to eat four to five small meals a day, three to four hours apart. This will not only speed up your metabolism, but it will also allow your body to process the food you fuel it with more quickly. Try to eat around the same time each day and do your best to not snack in between meals.
Know What a Serving Size Is
Learn to read food labels and know what a serving size is! Eat REAL food. The fewer ingredients something has the better. If you can’t get it out of the mouth you shouldn’t be putting it in your mouth! Just don’t go overboard with this last step. If you find yourself counting the number of almonds or grapes you’re about to eat, you’ve taken it a little too far.
Learn to Manage Stress
Stress can significantly impact your ability to maintain a healthy weight. It can also prevent you from losing weight. Whether it’s the result of high levels of the stress hormone cortisol, unhealthy stress-induced behaviors, or a combination of the two, the link between stress and weight gain is glaring. Incorporate stress-relief strategies into your daily life. Whether you enjoy yoga or you find solace in reading a good book, try adding simple stress relievers like taking a deep breath, listening to music, or going on a walk into your daily routine. Doing so can reduce your cortisol levels, helping you manage your weight.
Get a Gym Membership
Join a gym. You will have access to amenities that are for every lifestyle and fitness journey. You will also feel like you are part of a community of individuals whom have similar goals. This will not only help you stay focused, but it’s also a great way to stay motivated.
Get Your Zzzs
Lastly, you need to sleep. I think this last point often gets pushed to the bottom of our priority list. There are plenty of studies that suggest that sleep deprivation is a contributing factor to our ever-growing waistlines. Research shows that when we are tired, we crave high fat and sugary snacks in anticipation of a quick energy boost. Unfortunately, this will be counterproductive and will only put our daily calorie consumption over the top.
In Conclusion:
You don’t need the latest fad diet, best-selling book, diet-shake, magic pill, or an expensive piece of exercise equipment to make things happen! You just need to focus on making healthy changes that you can turn into life-long habits. Get back to basics! Eat REAL food, get a good night’s rest, increase your daily activity, and understand that losing weight is not going to happen overnight. Don’t stress over it, don’t over think it and don’t make it harder than it is! Be patient, believe in the process and most importantly believe in YOU. Good luck! I have been a personal trainer for over eighteen years and I absolutely love what I do. I honestly feel that I have one of the best jobs out there! The most rewarding part of my profession is helping one of my clients succeed at reaching their personal fitness goals. Making a difference in someone’s life makes it all worthwhile. I am currently certified by the National Sports Conditioning Association, Apex Fitness Group, and the International Sports Science Association.
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