How many articles do you think have been written about this subject? THOUSANDS, maybe MILLIONS …..and how many are full of total bunk? LOTS of them. Mostly just full of misinformation perpetuated by amateurs.
And yes, it’s true that there are SO many different ways to get weight loss results with an almost unlimited supply of diets, exercises, and workouts. It seems like a thousand new ways are generated every day for you to lose weight.
Every time you turn around someone is spouting some new method of losing weight. So, we’re gonna concentrate, not necessarily on what to do, but what NOT to do!
Avoid these traps and you’ll lose weight fast and keep it off. Pretty simple.
FIRST TRAP – Calories = Calories
This is one you wouldn’t think of. All calories really aren’t equal.
Rather than counting calories and obsessing about that, build your diet around foods that have a high nutrient to calorie ratio, such as organic meats, fish, vegetables, fruits, and nuts. That’s what you should be obsessing about – eating the right calories.
Avoid high-calorie foods that have little nutritional value, such as all processed foods and anything with sugar in it. Once you’re eating good-for-your-health foods, you can then focus on limiting your calories to fall within a sensible range. This is a long term technique. You can do this as opposed to some diet that is concocted to make you lose weight fast, but not something you can stick with.
Don’t try to do too much too quickly. It’s a recipe for failure. Trust me, I know. I’ve done almost all those crazy crash diets and have regretted every one. The only one I didn’t do was the all-grapefruit diet. My assistant did that one and lost 5 pounds, only to gain that back plus two more pounds.
SECOND TRAP – Cardio
I think we’ve all been taught at one time or another that if we want to lose weight, we just have to get out there and run, walk, swim or do some intense cardio, and the pounds will drop off. NOT Necessarily So.
Cardio can produce stress hormones and, if you do too much cardio, your body may start to break down your muscles as a source of energy. This is NOT what you want.
Cardio is not bad, but there is an article on here that debates the pros and cons of cardio vs. weight lifting for weight loss. Go here to see the different viewpoints on this subject.
The best approach is to maintain a balance between cardio and strength training. I prefer to do more weight lifting and less cardio. It works for me and for many others.
Cardio is essential to our body operating efficiently and maintaining our movement and flexibility systems, so you can’t cut it out completely. However, there are training methods that incorporate cardio into your weight lifting routine.
THIRD TRAP – Weight Lifting is Bad for Weight Loss
En countre! It actually will assist you with weight loss,……..maybe more than anything else.
Deliberately avoiding strength training may be the biggest mistake you can make for long-term fat loss.
Maintaining and building muscle mass will support your metabolism by improving your body composition. The more lean mass you have on your body vs. the fat on your body, the greater your metabolic rate will be, and the more calories you will burn every hour of every day, including while you sleep.
Even one additional pound of lean muscle will help you lose weight. It is an active tissue that burns calories 24 hours a day.
If you want to turbo charge your weight loss, start going to the gym and adding calorie-burning lean muscle.
FOURTH TRAP – Unrealistic Eating Plans
There is a myriad of diet plans that will work, but the trap is adopting one that you can stick with over the long haul. I mean, if you eat only grapefruit for a couple of weeks, you’ll probably lose weight, but I doubt you’ll be able to maintain that for very long……not to mention how bad a diet on only grapefruit would be for you!
You must incorporate food into your diet that is low-calorie, nutritious, delicious and something you can stick with over a long period of time.
Don’t exclude any one group of food. Our bodies are designed to eat a balance of different foods, everything from starches to fats to natural sugars. You’re doomed long term if you avoid any of the important food groups. Avoiding carbohydrates will lessen your ability to burn fat. Bet you didn’t know that.
Failure in dieting is primarily because you try to change your diet so dramatically that it’s not something that you can do over a long period of time. And success in weight loss is finding something you can do for a long period of time.
FIFTH TRAP – Unrealistic Goals
If the diet plan you begin isn’t compatible with your lifestyle, the odds are you won’t continue that diet for very long. You’ll just fall off the bandwagon and regain the weight. You can’t dramatically change your diet overnight and expect to be successful. so be reasonable.
If you eat eggs and bacon for breakfast, don’t change that (it’s not bad for you), just make sure you make other healthy choices during the day.
Unfortunately, a diet that includes pizza for dinner every night is probably not gonna work, not matter how many other good changes you make in your diet for other meals.
SIXTH TRAP – Easy solutions
Sorry to be the one to break the bad news, but any program that promises incredible results in a very quick time by using some trick or unusual technique is HOGWASH!
I’ve seen the craziest diets that you’d laugh at if you had any common sense. Sometimes, we are desperate for a quick solution to our problem, being overweight, and so we fool ourselves into believing that it’s worth a try. DON’T.
99% of diets are set up to play a little TRICK on your body and fool it into losing weight. This is usually done by cutting out a major food group (like protein, carbs, fat) or by limiting calories. This ALWAYS sets you up for failure because you can only trick your body for a short time, and then it will always fight to return to it’s “normal” weight which often means you’ll gain back the few pounds you lost plus a few extra pounds.
SEVENTH TRAP – Too Fast
It often doesn’t work because drastic changes are hard to make and even harder to stick with. If you eat fast food for every meal and eat badly throughout the day, you probably are not going to start eating salads for every meal and crunch on carrots while you watch TV. Just unrealistic!
EIGHTH TRAP – Going it Alone
If you don’t have the support of your family, significant other or people in your life, you will have a much harder time in losing weight and keeping it off. I’ve had clients that I was the only one pulling for them and supporting them, and it was a tough road for them.
Many of your friends and family secretly don’t want you to succeed because it shows them up and makes them appear to be lazy slouches.
You need support in your weight loss.
NINTH TRAP – Supplements/Fat Burners/Miracle Drinks
In case, you haven’t figured it out, none of the above items in the title work.
It may be good to take a supplement, based on an analysis of your diet and what might be missing. A good multi-vitamin might not be a bad idea, but miracle drinks, pills, and supplements are expensive and DON’T WORK as a single solution. They may assist you if you choose the right ones, but overall you can’t rely on a supplement or “magic” pill to lose weight. When you buy them, thinking this solution will be magical, you’re just You’re not solving your problem.
The funny thing is the majority of supplement-takers are amongst the healthiest of us around. These folks, more than likely, don’t need to take anything because of their good habits and lifestyle. Unless your doctor has identified a deficiency that you have, you don’t need supplements.
Here’s a video that demonstrates some of what I’ve said here:
TENTH TRAP (Bonus) – Not Knowing How Many Calories You Consume
The method I use to record all my food every day is the Underarmour Phone app called My Fitness Pal. It has every food you eat, including all grocery store brands and even restuarant foods.
Until you keep track, you have no idea how many calories you consume. And you need to know exactly what you consume, the calories, the breakdown of the nutrients.
Only then can you analyze where you are and subsequently alter your food intake to lose weight and get healthy.
Getting healthy is really the goal, not just losing weight.
At this point, you may be disappointed that I couldn’t give you a quick and easy way to achieve your weight loss goals.
I have given you some tips on how to lose weight in a responsible manner so that you can achieve your goals, and better yet, stay healthy and lean over a long period.