Sunday

How much can I lose per week and how can I lose it faster?

A question I get asked almost daily, is ‘what is a safe rate that I can lose weight and how can I speed it up?’ Of course, everyone wants ‘instant results’; what people are really asking is how much weight can they lose quickly and still be healthy?
 
As many of the diet clubs confirm, a ‘safe’ rate to lose weight is between 1 and 3 lbs per week. Another guide to healthy weight loss is that we can aim to lose an average of about 1 percent of our body weight each week. Of course, that is an average over time; some weeks will be better and some weeks will be less.
 
While it may not seem like much, if you multiply the number out by 12 weeks or 24 weeks or even 52 weeks, this can mean 24, 48 or 100 lbs lost.
 
If we try to lose eight at a faster rate than that, our body will almost certainly spot this and begin an inbuilt ‘survival’ process; meaning our metabolic rate will slow down to preserve energy and our body will be more inclined to ‘cling on’ to the food we eat.
 
Maintaining an average of 1 to 3 lbs per week (or an average of around 1% of our body weight per week), means our body can make all the necessary tweaks and adjustments as it’s going along, it also means we’re less likely to suffer the effects of excess skin hanging around (as long as we stay well hydrated) and most importantly, it significantly increases the likelihood of us keeping that weight off.
 
With that said, if our weight isn’t coming off as fast as we would like (and it’s less than the amounts outlined above), what can we do?
 
Well, we’ll need to make some adjustments to what we are doing, that’s for sure. Generally though, it isn’t huge, sweeping changes that we need to make, it’s just one or two small tweaks; and there are lots of adjustments we can make; both with regard to the calories we eat and to the calories we burn off.
 
With regard to burning calories off, we have three main areas we can adjust which are the frequency, intensity and time (FIT) of any exercise or activities we do. In other words, to burn more calories per week, we can make a conscious decision to exercise on more days or more times in a day than we’re currently doing (frequency). Alternatively, we can cram more exercise into the same amount of time that we’re used to; raising the intensity of our exercise (Intensity), and/or you can do it for a longer period of time (Time).
 
In regard to calories eaten, one obvious approach would be to lower the calorie density of our diet, by shifting the composition of our meals to include more foods that are the lowest in calorie density (i.e, vegetables, salads, soups, etc)
 
In addition, there are also a number of simple ‘tricks’ that are proven to reduce calorie intake, without causing us to go hungry..
 
1 Calorie Density - Make sure 1/3 to 1/2 of the bulk/volume of all your meals consists of low calorie dense vegetables. This will lower the overall calorie density of the meal and allow you to eat more food volume for less calories. Or you can eat the same food volume for even less calories.
 
2 Eat Less Salt - The less you use salt on your food (or the less salty food we eat), the less you will tend to eat of it.  
 
3 Less Variety - The less variety we tempt ourselves with, the lower our food consumption will be. Just plan simple meals for simple, but effective weight loss.
 
4 Raw Foods - Foods we can eat raw, generally tend to be lower in calorie density, meaning we can feel fuller from eating fewer calories. Also, our bodies don’t digest raw food as efficiently, because cooking actually begins the digestion process, meaning our bodies will absorb less of what we’ve consumed.
 
5 Sequencing - Eating the lowest calorie dense foods first, fills us up so we’re inclined to eat less of the higher calorie dense foods… that’s the theory anyway! This can backfire to some extent if we’re ‘saving the best until last’, as ‘the best’ will generally be something from the higher end of the calories density scale.
 
Making one or two small tweaks along the lines of some of the ideas mentioned, can increase the rate of our weight-loss if we stick with it; and given that we’re only looking for tweaks, the chances of us sticking with it are significantly increased.
 
Go on then, plan ahead and get tweaking!

Best wishes

Tony

Simple '2 Step' Formula For Guaranteed Success..

Wouldn’t it be wonderful if there was a ‘magic’ formula that could help us achieve success at anything we wanted in life, including losing weight? Well there is; and it’s a very simple ‘2 step’ formula that if you commit to and follow religiously, can virtually guarantee your success in anything you wish to accomplish.

So why then, isn’t everyone going about living the life of their dreams and experiencing boundless levels of continual success, prosperity and accomplishment?

The answer is that almost everyone is amazingly effective at completing the first step of the two step formula, but what holds them back, is that they fail to even begin the second step.

So, what exactly is this ‘2 step’ success formula and why do most people only manage to complete the first step?

First of all, here’s the ‘magic’ formula; a simple ‘2 step’ plan for guaranteed success..

1. Think

2. Act

That’s it…! Think about what you want or desire, then take some action that moves you in the direction of achieving that desire.

Most people are great at step 1; all we need to do is think, or even dream about what we want. For example, how many times have you thought of a ‘can’t possibly fail’ business idea? Or how many times have you said to yourself on the 1st of January, that things are going to be different for you this year, whether that means losing weight, quitting smoking, getting fit or whatever? Or how about leafing through holiday brochures, dreaming about exotic holiday destinations and wishing you were there…?

As far as step one goes, that’s all we need to do; just think about what it is we really desire and come up with some sort of plan in our mind that if carried out, would move us at least one step closer in the direction of the achievement that desire.

The next step is to act. Take action. This is the step that sounds straightforward enough, yet rarely even gets started. So why is this?

Most often, it’s because we’re continually waiting for the ‘right time to start’, the right time to join the gym, the best time to commit to losing weight, the ideal time to give-up those cigarettes or even the perfect time to begin writing a book. And we’ll often wait and wait, putting it off because of this distraction or that hurdle, or because we haven’t quite got all the tools or information we need yet, or maybe even thinking “once I get this busy month out of the way, the time will be perfect”. But in reality, the time is never going to be perfect; something else will always crop up along the way that will convince us to delay for “just a few days longer”.

The ONLY way to take the action that will lead to your success is to start NOW, not tomorrow or early next week or when you have the time. Now is when your time is, so use it now. Yes, it’s important to plan and to prepare; what’s essential though, is to put your intentions into action. Even if you’re not yet fully prepared, there will be something you can do right now. Even if you can’t see how to get it all done, you can start moving right away then learn as you go along. You need to take that first step, then the next one and the one after that..

Taking action accomplishes more than just the immediate results it creates. It seals your commitment and puts you in a state of focussed, indisputable effectiveness.

Though it’s great to tell yourself you can do it, action goes several steps beyond that and shows you that you can do it. Taking action allows you to see and know, without the slightest doubt, how capable you can be.

Your dreams and goals and best intentions only begin to be truly yours once you commit to acting on them. So stop just thinking about them or wishing for them; step forward and commit to them right now with real, solid action.

When it’s our weight that’s concerned, we’re all great at step 1; we can all think of great ideas that will help us achieve a healthier lifestyle and lose weight, but unless we then follow that up by taking step 2, we’ll never succeed.

So, look at that ‘2 step’ plan again, you’re probably already halfway there!!

Go on then... Act NOW.
 
Tony