Let the last diet you will ever be on be the one before you found this. You are not force fed meal plans or times to eat. You can govern yourself, you have enough information to make informed decisions and you are exercising that over what you eat because you are now accountable to yourself. You owe it to yourself.
I have just armed you with the parameters to be within in terms of eating the right kinds of fats and carbs and how much exercise you have to do if you really want to change your life this time. You decide based upon this information what combinations of foods you would like to eat because no two default one size fits all set meal plans will suit everyone, it wouldn’t be realistic and would be classed as just another diet if I were to do that to you.
You are going to take stock of what you eat in the real world, you’re just doing it sooner rather than later. Most people coming off set meal plan diets don’t know how to eat in the real world and end up falling back into old habits, this is because they never addressed their eating habits and why they gained the weight in the first place. They were trying to fix the symptoms of the weight rather than to get to the root cause of the problem which is more than just the issue of the weight itself.
To achieve your weight loss goal:-
Know your target body fat percentage and determine how much fat you need to lose. Break your goals down to weekly weight loss amounts and work one kilo at a time towards it, it may seem pale in comparison to those Biggest Loser contestants but yours is realistic and achievable in the time that you can devote. Don’t think you’re going to lose 45 kgs in one month because it will mostly be water and precious muscle and to shift that kind of mass in such a short time frame will no doubt damage your body in the process.
Slow wins the race, that’s how the weight came on, don’t think you can lose 10 years worth of weight in one month. I promise it will come off quicker than it went on. Stick with it.
Prioritize your weight loss. Sacrifice something you can do without such as watching television or playing video games. It’s important that you make that time for yourself if you want to see results.
Keep track of your calories and how much you’re eating. Buy yourself a little notebook and jot down all of the things you eat in a day. Look at the food packaging and determine how many calories you consumed. Also watch out for how much sugar and sodium you are taking into your body. Unless they are unprocessed and raw, most cereals will have high hidden sugar content in the form of fructose which is fruit sugar to give cereal its sweet taste.
You must be aware of this because this is where hidden calories are coming from. Fructose although a fruit sugar can still be stored as fat if not burned off as energy. Be mindful and aware of what you are eating. And find the things you can do without in your current diet such as food high in fat and sugars. Look for added sugars and added juices on your food packaging.
As soon as you have figured out how many calories you are currently consuming compared to how many calories you are burning you can get started. See where you can start reducing calories from your diet. This can easily be achieved by cutting out extra fatty junk foods and reducing your food portions.
Look at your current schedule and where you can start slotting in some exercise. Are you able to squeeze in an easy walk for at least 30 minutes? Can you go for a bike ride with the kids? It doesn’t matter where your fitness level is currently at, you will only get stronger from this point on.
Be consistent, this is now your lifestyle. It takes a while to replace old habits with new ones and your health will improve and you’ll feel better then you have in a long time. Don’t cheat because the only person you’re cheating is yourself. Stay focused on your goal, remember your reasons for wanting to lose the weight in the first place and you the weight will drop off. (This is why your purpose is so important).
Re-evaluate where you’re at every 30 days. You will gain more energy, more strength as the weight falls off and as you do you will be able to increase your intensity and duration.
Never give up until you reach your goal.
How long should you give it? A week? A month? How long should you give yourself before you are well and your blood pressure and body is out of danger?
As long as it takes because this isn’t a temporary fix, this is for keeps.
Remember the appealing factor about crash diets is that they have a time limit, lose 10 kilos in one week. This makes you feel that you can tolerate the craziness for a short period of time yet we are under the illusion that we can still keep the weight off when we return to our old eating habits.
Slow wins the race you are in this for as long as it takes. This is not a crash diet with an unrealistic timeframe. This is you; your weight loss, your life and your journey will be different from the next person.
This change is for good and the beauty about that is the results won’t go away. You will permanently keep the weight off because this is how you will live for the rest of your life. Not only that you will have reduced your risk of heart disease, blood pressure and stroke and are on your way to living the full life that you deserve.
No matter what weight you have to get down to, you’re going to keep going until you arrive at your goal however long that may be. If you are 130 kilos it will take a little longer to get to your goal weight then if you were 90 kilos. But it’s only a small price to pay compared to the quality of life you will gain in return.
The fact that you will be able to live life again where your weight may have previously restricted you is priceless. You will be around longer for your family and to watch them grow up. So in answer to your question, for as long as it takes.
You didn’t get this way overnight and so it will take a little bit of time to undo it, not nearly as long as it took to get that way in the first place. Remember what you gain in return far outweighs the little sacrifices, any day.
To a long and happy life!
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My name is Dave Hagger, founder of Seriously Fit Bootcamp
As a fitness professional I frequently meet people who want to lose weight but just have no idea where to start.