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Fail-Safe Weight Loss In 5 Simple Steps

Updated on July 22, 2014

Weight Loss Information From Reliable Sources

The weight loss suggestions listed in this article originate from reliable sources - medical doctors, both my own GP, naturopath and gastro doc and those who have written best-selling books on the topic. These sources are referenced in this article.

I've followed the steps in this article to lose my target weight of 20 pounds and to achieve a higher level of health in the form of better numerical indicators (blood pressure, sugar levels, and cholesterol).

Before you begin a program of weight loss, check with your own doctor for your safety.

Background Information

Before you start, you might want to check out the best information about weight loss. Being informed about the American food industry is not only smart, it will give you insights into how to prevent putting on weight.

It's NOT so much about how much we eat, it's more about what we eat.

So, here's a few excellent resources in one article:

5 Outstanding Books to Defy Aging and Improve Your Health and Fitness.

Here's another book: Why We Get Fat: And What to Do About It.

The Five Must-Do Steps

Listed below are the 5 steps to follow if you are serious about weight loss.

Do all the steps. I will give you more details in the following sections of this article.

The first step is by far THE MOST IMPORTANT, yet many people bypass it because it sounds too simple.

Step 1

Prepare mentally for losing weight. Set specific targets, visualize, and prepare your mind to achieve the body image you desire.

The next 3 steps are about your nutrition and what to count in terms of food intake (NOT calories).

Step 2

Restrict sugar to 15 - 25 grams a day.

Step 3

Limit carbs to 120 grams a day (6 servings of 20 grams per servings as a guideline).

Step 4

Increase your fiber intake to at least 30 grams a day.

Here's the 5th and final step:

Step 5

Increase your activity level with a form of activity you are passionate about.


Do You Think You Need To "Think Thin" To Lose Weight?

See results

Step 1 Prepare Mentally

Few people believe there is a mental component of weight loss.

Remember this yogiism? "Baseball is ninety percent mental. The other half is physical."

Well, weight loss is ninety per cent mental. If you think you are fat, you are. If you think thin, you will be thin.

The Importance of Targets

I was getting my hair cut in the Cheers-like atmosphere of my fav beauty salon. One of the beauticians said she wanted to lose weight.

I asked "How much?"

Her response - "As much as possible."

That's not a target - it's a wish. Targets are made to be achieved. I asked again, "How much exactly do you want to lose?"

Her response this time - "I want to lose 40 pounds."

"By when?"

"I want to lose 40 pounds by Christmas (six months in the future)"

Your target has to be specific and measureable with a deadline. You need to remind yourself of your daily targets as often as possible.

Visualization

Athletes visualize the perfect performance over and over. Why can't you visualize the perfect you and what you will do, say, and have when you ARE your target weight. Daily visualization optimizes your weight loss performance.

Find a picture of yourself at your ideal weight. If you can't do that, cut out a picture of someone's else's perfect body with your face on it (Photoshop works too!). Put it somewhere where you see it every day.

Self-Hypnosis

This technique usually involves hearing that you are your ideal weight, usually through subliminal messaging. There are DVDs that will help you with the messaging.

The point is to always be in a mental state that helps you lose weight and reduce the stress usually associated with weight loss. Yes, it is a stressful process!

An excellent resource for weight loss mental conditioning is this bestseller - I Can Make You Thin by Paul McKenna.

The Main Reason For Yo-Yo Dieting

This is my opinion. The main reason for yo-yo dieting - lose weight, put it back on, lose weight, pit it back on - is in your head. You are not thinking thin and your body image ids that of of a overweight person.

Stop yo-yo-ing by developing a positive image of yourself. It takes persistence, but it can be done.


The Nutrition Steps

Here are the 3 nutrition tips:

Step 2

Restrict sugar to 15 - 25 grams a day.

Sugar is poison. It makes you put on excess weight, especially around the middle. Restricting its consumption can produce results like this - Want To Lose 20 Pounds In 1 Month?

Step 3

Limit carbs to 120 grams a day (6 servings of 20 grams per servings as a guideline). See Jorge Cruz's The Belly Fat Cure in the last link above.

Make sure you eliminate bad carbs (anything with white flour or white rice). Forget white bread, bagels, crackers, cookies, cake.

Step 4

Increase your fiber intake to at least 30 grams a day. See Why Dietary Fiber Is Critical To Your Health.

Drink at least 64 ounces of water per day. If you do not drink enough water, the fiber can't do its work on your digestive system.

Theodora  - The Preppy Runner blog
Theodora - The Preppy Runner blog | Source

Step 5 The Activity Step

Step 5

Increase your activity level with a form of activity you are passionate about.

Love running out pounds on aerobic machine? Here's a way to use these machines to optimize the time you spend using them - See High Intensity Interval Training

Think you might get into strength training to develop fat-burning muscle? See How To Be Your Own Personal Fitness Trainer.

Is running your thing? Find running blogs online to get ideas for your program.

For Those Who Hate "Exercise" . . .

Use your hobby to increase your activity level:

  1. Take pictures while walking around your neighborhood or hiking.
  2. Walk or run with Fido.
  3. Garden away. Watering, planting, and caring for plants gets you off the couch and moving.

FAQ from the Beauty Salon

My beauty salon is like the old TV program Cheers without the liquor. When I was discussing the 5-step weight loss system a few weeks ago, there were several questions and comments.

Take a read . . .

What about yoga? Isn't that a good way to be mindful as well as getting exercise?

Yup, yoga poses encourage both strength and flexibility. Some forms of yoga keep you "in the now," reduce stress and even act as a form of meditation.

I can't do extra fiber - it causes way more digestive activity than I'm willing to put up with. Do I absolutely need to increase fiber?

Yes, you do. The right amount of fiber in your diet will help you lose weight as well as keeping your body regulated. My formula is to use a supplement (1 TBL Metamusil with 12 ounces of water followed by 12 ounces of water each and every morning) and added fiber in my food in the form of veggies, hummus, nuts, Kashi fiber bars, and fruit.

The secret is to add fiber gradually to your diet. You'll have less discomfort and eventually your body will get used to the added fiber. So start with 1 teaspoon of Metamusil in 8 ounces of water followed by 8 ounces of water.

Note that you absolutely need to drink 64 ounces of water a day when you add fiber to your diet!

Won't I spend most of my day in the bathroom if I drink that much water?

Yes, but that's a small price to pay for the benefits of the right amount of fiber in your diet.

Can I still have a few drinks a day?

Probably not. Find out how much sugar is in the drinks. Bet it exceeds the sugar intake for the day. You shouldn't give up your fav drink, but be aware of the sugar consumption. Find a drink that tastes good but doesn't contain as much sugar. For example, some people will dilute wine with seltzer water - half water, half wine.

What Are Your Questions About The 5-Step Plan?

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