- Diet & Weight Loss
My 10 Steps for Weight Loss
By J.C. Delfino III
A lot of people ask me how I have lost as much weight as I have. It was really a ten step process. I will go into it here for those who want to know.
1. Get up. It has been proven that if you sit for two hours a night (watching tv, movies, playing on facebook) you have a 25% chance of becoming overweight. 4 hours 50% 6 hours 75%. There is nothing wrong with having a movie night, or a favorite night for tv but if it becomes an everyday thing you will need to get active to fight off the effects of it.
2. Eat the right amounts at the right time. I am not talking about diets. Diets do not work for most people. For those whom do see rewards from it they tend to regain the weight back as soon as they are off the diet. I eat anything, but not anytime. There is a saying I really like. "Eat Breakfast like a king, Lunch like a prince, and Dinner like a pauper." Most people make the mistake of eating a large meal for dinner. This is a mistake. Eat a good breakfast, if you want a large meal do it then, eggs, pancakes, ham whatever. Most of the time you will burn off these calories during the day. (Also starting the day eating together as a family has huge psychological pluses for everyone too) Eat a good lunch also, eat a light dinner, try to find light foods that digest easily. But never eat after 8, you will not usually get to burn it off and it will be converted to fat.
3. Watch the snacks. If you must snack do so with a healthy midset. Fruit/Veggies or sugar free snacks, watch out for chips and chocolate.
4. Splurge on days off. If you want to snack, make it part of your day off, when you have free time. Days off are great for extra sugar, to give you the energy on a day when you can go for a walk or spend the day at the park. Days off we tend to be more active cleaning house, running errends, playing with kids or friends. These days you will burn more calories and so it isn't as bad for you as a day "tired at home."
5. Sugar free drinks! If you can drink 8 glasses of water. if you need a pop switch to diet, if you have coffee or tea, use splenda or something else like it. You will get used to it and you will notice the difference quickly.
6. Get active. Ok here comes the hard part. I wanted to cover some of the basics first, eating and watching time you spend sitting down. But after that to loose serious weight you need to get serious. But don't set unrealistic goals, when I started walking after a mile I was tired. I couldn't run more then a few feet, now I can run six miles in less then an hour. But it wasn't where I started. Start easy and small, do something outside for at least 15 mins. Walking the dog, playing frisbee, taking a walk with a friend, riding a bike. Whatever. Try to add at least 5 mins each week, before you know it you will be working out for an hour at a time.
7. Set goals, but more importantly celebrate when you reach them. Facebook is an awesome place to let your friends know about your goals, they in turn encourage you and it helps you maintain your goals. Don't set time goals. Those discourage when you don't make them. My current goals are to run a 7:30 mile, make 7 miles in an hour and be able to run 8 miles non stop. Each are currently out of reach, but I am working on it. I don't know when I will get there but I will.
8. Be your own cheerleader. When you are alone and you reach a goal or overcome a craving, congratulate yourself. When you are climbing a hill, cheer yourself on. It takes a lot to get out and get active. You deserve a pat on the back.
9. Imagine. More important then imagining the perfect body (which can actually be counteractive) imagine yourself tying new sports, running down the greenbelt, etc. What you dream you have a good chance of doing. If you think you can do something, you are probably right.
10. Reward yourself. Before you know it you will be shopping for new clothes, because the ones you have no longer fit, you will be hearing "Oh my gosh you look great!" people will want to know your secrets. Reward yourself to a slim coffee and give them pointers on what works for you. It just might work for them too.
For more information about my personal battle with obesity please read my article: My Personal Battle With Obesity.