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Losing Weight and Keeping it Off Permanently Without Dieting

Updated on February 6, 2017

How many of you have been on a diet, lost the weight, come off of the diet and gained the weight back? Well don’t feel alone. Studies have shown that this happens to all but two percent of the people who go on diets. In 1980, I weighed 220 pounds. When I stood sideways, I looked like the profile of Alfred Hitchcock. My blood pressure was sky high and my blood sugar level was all out of whack. My doctor put me on a low carbohydrate diet with a moderate exercise program. I would like to share with you what I learned about diet and exercise

Losing Weight by Dieting is Temporary

The word diet is very misleading. It sounds like it's something that is permanent and that is all you need to lose weight. But that is not true. Diet by itself is a temporary thing. If you look up the word diet in the dictionary, one of the definitions should be “temporary.” The following is what I found is the key to permanent weight loss.

The Simple Equation to Losing Weight

If you burn more calories than you take in, you will lose weight. If you take in more calories than you burn, you will gain weight. If you take in the same amount of calories, you burn; you will maintain your weight. It doesn't matter what kind of diet you are on Atkins, South Beach, Weight watchers, or whatever. Whether you count calories or not, your system does. So how do you burn more calories than you take in? Here is a list of the ways to do it.

Exercise Will Help You Lose Weight

If you are going to lose weight permanently, you have to exercise on a regular basis. I got into a run/walk exercise program where you start out walking more than you are running. But at the end of 12 weeks, I was running three miles in 30 minutes. I know many people don't like to exercise or sweat, but to motivate yourself, think of the benefits of exercise.

Portion Control Will Help You Lose Weight

Eat smaller portions of food. I used to eat everything in sight. Instead of having one piece of pie for dessert, I would have two. Instead of one cookie, I would eat six. Primitive man did not know where his next meal was coming from or when. So when he sat down to eat, he would eat until he didn’t have to. We are still wired for that. On the other hand skipping meals will cause your metabolism to slow down. This happens because your system doesn't know when it is going to eat again so it stops burning fat thinking it might have to live on those fat stores.

Table Muscle Is another Component of Weight Loss

You can exercise your table muscle by literally pushing yourself away from the table. When you do that, you will give your "appestat" a chance to catch up with your feeling full. There really is no "appestat", but what happens is that if you just stop eating, after a while, you will feel full.

Learn About Nutrition

Learn the difference between the three nutritional elements. Just click on the links below.

There are simple carbohydrates and complex carbohydrates. Complex are good for you and simple are not. Refined sugars make up the simple carbohydrates. There are good fats and bad fats. Proteins are proteins. Learn how to read the nutrition labels that come with foods. There is a wealth of information on them. Within in any 24 hour period, you should take in food from all three of the nutritional elements.

Don't Sabotage Yourself!

When you start into an exercise program don’t do too much too soon. You will burn yourself out. While you are practicing portion control, don’t leave snacks on the kitchen counter like peanuts, chips, or trail mix. I guarantee you that if you leave snacks out, you will eat them until they are all gone and do it subconsciously without even realizing it.

It Can Work for You as Well

I’m not a dietitian nor a nutritionist, but I am living proof that it can be done. I lost that weight in 1980, and never gained it back, My blood pressure is under control and I never had a problem with my blood sugar level since. I practice the areas that I covered in this Hub, everyday. The points I have presented are just common sense and it can work for you as well. Just remember all diets are temporary. In order to lose weight permanently, you have to change your behavior by exercising on a regular basis, using portion control, and not sabotaging yourself.

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    • profile image

      Angie 5 years ago

      Nice article very informative ! Lots of good info about nutrition.

    • samanthamayer profile image

      samanthamayer 5 years ago from New Zealand

      Thank you for this hub! What I need to keep in mind in particular is the portions part. When I get stressed I usually skip breakfasts but then tend to snack a lot and eat more junk food. So I guess that's two big 'no-no's!

    • peoplepower73 profile image
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      Mike Russo 5 years ago from Placentia California

      Thanks for your comments

    • sam-eg profile image

      sam-eg 5 years ago from Happy Land

      very nice and useful tips, with an easy to follow guide,thanks for your share

    • peoplepower73 profile image
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      Mike Russo 5 years ago from Placentia California

      Thanks for your comments. I'm sorry I did get back to you sooner, but the comment field was not working.

    • ActiviaUK profile image

      ActiviaUK 5 years ago

      I love positive articles like this! At Activia we are all about happy and healthy lifestyles - and that is essential to losing weight and keeping it off. It's a lifestyle change that works - not a fad, quick-fix diet. Portion control, healthy home-cooked foods, exercise and a positive attitude are what you need. Such things are advocated in the TLC Plan. If you're struggling to find a guide to help you stay on track with a healthy and happy diet and fitness routine then you should look it up!

    • peoplepower73 profile image
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      Mike Russo 5 years ago from Placentia California

      Thank you for your comments. I'm working on one for reading nutrition labels.

    • moonstruck4ever profile image

      moonstruck4ever 5 years ago from somewhere in upstate New York

      Very nice article! Informative and interesting!

      Voted up!

    • peoplepower73 profile image
      Author

      Mike Russo 5 years ago from Placentia California

      Thank you moonstruck4ever. I'm 73 and also very opinionated. I also like a good debate. So anytime you are ready, let me know.

    • Zainnisar profile image

      Zainnisar 5 years ago from Little Island, Heart.

      peoplepower73 thanks for the advice I have initiated a weight control program yesterday so your HUB is found quite timely. Honestly I have tried it before but problem is not committing to it as Yummy food is enemy of smart figure but its so Yummy that it catches my attention every time, I will be taking benefit of your hub Thanks for SHARING.

    • peoplepower73 profile image
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      Mike Russo 5 years ago from Placentia California

      Zainnisar, thanks for watching the hub. I hope you can overcome the Yummy food enemy. One of the great motivators is fear...not to the degree that your are scared out of your wits, but just enough to keep you moving towards your goal.

    • mljdgulley354 profile image

      mljdgulley354 5 years ago

      I lost 50lbs over the last 3 years by incorporating breakfast into my daily regime and more water.

    • Sinea Pies profile image

      Sinea Pies 5 years ago from Northeastern United States

      Portions are the key for me. I think that's why Weight Watchers is always my fall-back. I need someone to be accountable to and portions are a big part of the Weight Watchers plan.

    • peoplepower73 profile image
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      Mike Russo 5 years ago from Placentia California

      mijdgulley, that's great, glad to hear it. If you skip meals your system will think it is starving and will therefore try to maintain its status. Thank you for SHARING

    • peoplepower73 profile image
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      Mike Russo 5 years ago from Placentia California

      Sinea. I'm glad to hear it's working for you. It's amazing, ounce our system gets used to portion control we find we don't have to eat as much to be satisfied. Thank for SHARING

    • Kris Heeter profile image

      Kris Heeter 5 years ago from Indiana

      Congratulations on your weight loss and keeping it off. You've obviously learned long ago that to lose the weight it had to be a lifestyle change. There so many out there that think a short term "diet" will fix all and it doesn't. Love your concept of exercising the "table muscle" and the "appestat" - very creative!

    • peoplepower73 profile image
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      Mike Russo 5 years ago from Placentia California

      Kris, Thank you so much for your comments, especially when they come from someone with your creditability. Thank you for SHARING.

    • sgbrown profile image

      Sheila Brown 5 years ago from Southern Oklahoma

      Your hub hits the nail on the head! I didn't have much weight to loose, about 20 lbs, but I did exactly what you are talking about. I kept track of how many calories I was taking in, then would get on my treadmill and burn up at least half of what I took in. I lost the weight in no time. I have gained back about 7 lbs this winter,m but will have it off once I can get back outside. Wonderful hug, just simple common sense can go a long ways! Thank you for sharing this excellent information! Voted up and SHARING! :)

    • peoplepower73 profile image
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      Mike Russo 5 years ago from Placentia California

      Thanks SG, I'm glad your are successful in losing the weight. It really is just common sense.

    • Injured lamb profile image

      Injured lamb 5 years ago

      I am all agree with you peoplepower73, thanks for this sharing hub of yours, it deserves the vote. Cheers!

    • peoplepower73 profile image
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      Mike Russo 5 years ago from Placentia California

      Injured lamb: Thank you for the vote up. I'll see you on your profile in a minute.

    • charles wade profile image

      charles wade 5 years ago from Chicago, Illinois

      A friend of mine just mentioned today that you don't see a lot of "fat" old people. He's right! Another friend has been walking his dog's a couple hours each night and using portion control like you mentioned and it has been amazing. I see him about once a month, and the change since last fall has been incredible. It really can be done. Good Hub!

    • peoplepower73 profile image
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      Mike Russo 5 years ago from Placentia California

      My wife has lost 10 pounds in one month by using portion control. Thanks for dropping by.

    • EclecticFusion profile image

      Lisa 5 years ago from Tennessee

      Excellent hub! I actually love to exercise, but if I ever stop for a week or so, it takes me forever to get started again! Once I'm in a routine, I'm fine. Unfortunately, exercise is not part of my routine at the moment. =(

      Thanks for SHARING!

    • peoplepower73 profile image
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      Mike Russo 5 years ago from Placentia California

      It's tought to get into a routine. I use guilt to keep myself going, not a lot just enough to motivate me

    • rlaha profile image

      rlaha 5 years ago from Spartanburg, SC

      Hi. I have a thyroid condition which prevents me from keeping my weight off regardless of controlling my diet and through exercise. I understand how hard it is to lose the weight and keep it off all too well. This is a very informative hub and I thank you for writing it.

    • profile image

      kelleyward 5 years ago

      Great article. Voted up and useful. I think the word diet should be removed from the English language...ha...ha.. It's done more bad than good. Thanks!

    • peoplepower73 profile image
      Author

      Mike Russo 5 years ago from Placentia California

      Thanks for your comments and I wish you the best in losing weight. My Mother had an underactive thyroid and it was very difficult for her to lose weight, but she loved life and that is what matters.

    • peoplepower73 profile image
      Author

      Mike Russo 5 years ago from Placentia California

      Well, I'm with you. They should put in the definition for the word diet "temporary." Thanks for reading the article. I'll drop by your profile after I finish this.

    • Worldofwow1992 profile image

      Worldofwow1992 5 years ago from Michigan

      This is a good hub. Although I don't believe in the calorie theory myself. It's my opinion it all depends on where those calories come from and eating food that does not put a taxxing load on the digestive system. Fruitatarians can eat upwards of 3500 calories a day while losing pounds weekly. Quality is key. Good hub

    • peoplepower73 profile image
      Author

      Mike Russo 5 years ago from Placentia California

      Thanks for your opinion. I appreciate it.

    • thumbi7 profile image

      JR Krishna 5 years ago from India

      This is a nicely written hub! Exercising is more important than dieting. In the name of dieting we can land up with deficiencies.

      Voted up and sharing

    • peoplepower73 profile image
      Author

      Mike Russo 5 years ago from Placentia California

      I agree with you. That's what makes dieting by itself so hard to stay on a diet. If they are dieting alone, they should associate the word with temporary, because that is what a diet is. They need a change in behavior. Thanks for your comments.

    • peoplepower73 profile image
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      Mike Russo 3 years ago from Placentia California

      According to the hub page style tips, I had listed too many books for Amazon and ebay. I complied and removed all but two for each.

    • profile image

      Philabustah 2 years ago

      You always have something good to say Paul. I like it. When you talk about walking, are you talking about swinging your arms and possibly using arm weights?

    • peoplepower73 profile image
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      Mike Russo 2 years ago from Placentia California

      I had to re-write some of the paragraph headings to make it more search friendly and a featured hub.

    • Alphadogg16 profile image

      Kevin W 2 years ago from Texas

      Nice hub Peoplepower73, changing your body composition (fat to muscle ratio) with healthy eating habits and a consistent exercise routine is imperative to keep the weight off. Thumbs up on your article.

    • peoplepower73 profile image
      Author

      Mike Russo 2 years ago from Placentia California

      Alphadogg16: Thanks for the comments. I read your profile and I'm very impressed. I plan on following you.

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