What are your questions about losing weight? We all have them. Here at the Organic Hangout we are going to share “Lose Weight The Healthy Way”.
I get many comments and questions about losing weight. What I have found over time is that the subject has many facets to it that have been moving targets over the years. Of course this is a complex topic which makes it so interesting. You may be one of the many who have been on a diet lost some weight, lost interest, and found after trying again the weight didn’t come off, or much slowly.
Lose Weight The Healthy Way
To keep it simple, most of the time while you lost weight you lost muscle during that time and your metabolism slowed. In addition fat creates a factor by secreting a hormone called leptin. It the level of leptin lowers your body fat and starts thinking it is starving which will then increase your hunger feeling and possibly slow your metabolism.
You may know people or yourself who lose weight, stop for period of time, then gain it all back.
Most people lose weight, stall, then gain it back. Sadly studies show that very few people are successful in keeping the weight off permanently, although with surgery it can actually be achieved. Although there are issues there as well. For sure.
The National Weight Control Registry is a database which looks at people who have lost weight without surgery. Here are some common qualities:
- Successful dieters do not go on crash diets
- They more likely follow a low fat diet with lots of fruits and vegetables.
- They exercise as it is part of every day life.
- They do not skip breakfast.
Here are eight main things your should keep in mind when trying to lose weight.
1) Genetics do play a large part.
Genetically people distribute fat in different areas and have different metabolism and different hunger levels. You really should try not to compare to others.
2) Even a little weight loss makes a huge difference to health.
Studies show that losing just 10% of your weight can really help with reducing metabolic diseases.
3) You have to set goals.
People set very vague goals and most are only concerned with the scale. Many goals are not realistic. It is a fine line but you have to set goals that will push you past your current situation but that will not break you. People are always telling me that their goals are to have a 6 pack abs. That is not always realistic.
4) Plant based lower fat diets.
You don’t have to be vegetarian, although studies do show that vegetarians and vegans tend to weigh less. High protein low carb diets achieve short term success but almost always fail long term.
Diets rich in fruits vegetables, legumes, and grains, are satisfying due to their fiber content and yet provide few calories.
It is important to actually eat a lot when eating fruits and veggies. I see people that are so used to portion control that they eat tiny salads and wonder why they are hungry. Beauty of eating foods high in fiber and water is you can eat a lot. The science behind plant based diets for weight loss is VERY strong.
5) Watch out for oils.
Oils are very calorie dense. People spray their “Low Calorie” PAM cooking spray all over their pan not realizing the serving size for the PA spray is1/4 second spray. Oils are a killer when it comes to hidden calories. Some are 100+ cal per tablespoon!
6) Do not fear real food carbs.
Potatoes are the mainstay of many of the healthiest societies and in scientific studies are the most satiating food you can eat. Sweet Potatoes is a terrific choice for your Health and Diet Plan.
7) You HAVE to move.
Way too many people work out 3 days a week and do nothing the rest of the time. You need to keep your metabolism running well. Track yourself. I love pedometers. Achieve getting 10,000 steps a day and enjoy the progress made in your fitness. That would be enough to keep you healthy.
That would all probably be enough, but if you really want more…
8) You gotta exercise. Yes, you gotta exercise.
The goal should be to build muscle which increases your metabolism, which burns calories. Science suggests 150 minutes a week, although some think it should be more, depends on your goals.
I think 3 days a week of cardio activity keeping heart rate at 180-age for 30-45 minutes is good.
Then 1-2 days should be high intensity intervals. This involves an all out effort for a short period, 20-30 seconds. Rest and repeat.
Then 2-3 days a week actually lifting weights to strengthen bones and build muscle and strength.
Lose Weight The Healthy Way | Personal Journey | Organic Lifestyle
In my 50’s I was able to really transform myself.
I woke up one day and finally looked in the mirror to see a fat boy. My efforts had been put into pretending I was taking care of my body. Knowledge is only potential power and I had chosen to not acknowledge what needed to be done. Not very bright, right? Each one of us can find our way to health. I just hope for many that they find it soon enough. Don’t wait.
My excuse like many was if I have a physique with muscle your fit. Ha. Unfortunately there are too many that will say “You look great” unfortunately they really do not have your health in mind. Often, they want you to stay unfit so they don’t feel uncomfortable. So, I continued to disguise the parts of me that were soft, and others that were just simply fat. You probably know many that fit into the category I just described. It really doesn’t matter how much we need to restore our self, your body will tell you, if we just listen to it.
Would you walk around with weights 20, 40, or 100 lb weights (fat) with you for all to see? I finally decided it is better to lose it than carry it around.
There have been different directions the path has been over the years. Sound familiar?
Food Education | Lose Weight The Healthy Way
Learning the way through this food maze when trying to win is very confusing. Most of you know that. Everyone (Friends, Family, Strangers) has the right answer. Finally, after things settled down it started to get simpler. So, after a period I arrived back at the beginning. Genesis 1:29-30
What is that? Whole Foods Plant Based as it was intended for us. The food that has always been here. It is the food that has stood the test of time. It is the food that nourishes us without creating addition health issues, the courtesy of many, etc. I will leave it there, for now.
Today | Lose Weight The Healthy Way
The result. I am fit & healthy, virtually never hungry, never been on a diet. That doesn’t mean I don’t know what I am eating. Good habits end up being on auto-pilot. The food is so satiating naturally while tasty at the same time. Hard to imagine that my ideal was a 24 oz steak?
The most important goal I set was to “get stronger every year”. So far, (nearing 70) I can say that I am on a streak of maintaining that string. I set many goals and every time I reach a finish line I view it not as an end, but as a beginning to my next challenge.
FREE NUTRITION & FITNESS TRACKER
Suggestions | Lose Weight The Healthy Way
- Walk as much as possible. Parking far away, always taking the stairs, taking dog for walk, etc.
- I lift weights 3x/week, take walks 6x wk, with one walk being long, 5+ mi. Do not compare. It took time to build up to that. Don’t make anything an obstacle for yourself.
This has worked for me. Your plan could be less or more. The important thing is to stick with it and like the results.
There are even thoughts of Iron Man, or Cross Fit at 70, although it is approaching fast. However you may be the next star! Seriously!
This has given me great success & solace. I can only hope for you that you will find the path for yourself. I know one thing for sure. You can do it. IF I can do it. You can. So, just do it. Bless you, your loved ones, and your efforts.
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