Four Pieces of Weight-Loss Advice

Maybe it’s time to swallow hard, stop listening to those people trying to make a quick buck by sprinkling fairy-dust on your weight-loss dreams, and accept the fact that there are no-shortcuts to being fit. The good-news is that without any hocus-pocus, you really can lose a pound of fat every three days or so, and yes, you really can drop 2-jeans-sizes in a little over a month if you start doing things right. In the interest of being concise, I give these four pieces of advice to those who find themselves bogged down with weight-loss frustration:

1. STOP BLAMING GENETICS
About 25% of your body weight is determined by genetics; the other 75% is determined by your eating habits and activity level. Remember: low-calorie eating and exercise, or the lack of either, or both, is the main reason you don’t like what you see when you stand naked in front of your full-length mirror.

2. FORGET MAGIC PILLS, SHAKES & ENERGY DRINKS
If I see another “90-Day Challenge” scam I’m gonna scream! Most are simply a ploy to sell you shakes, supplements, and fat-burners; don’t get sucked-in! Stop buying mail-order meals too.

Eating needs to become a “lifestyle” of sensible-eating practices, so buy real-food in real grocery stores. Does anybody really intend to eat packaged meals and drink health shakes for the rest of their lives? While I’m on the subject, for my gym-going friends who may be wondering about muscle builders and energy drinks: Don’t get me started! Everything you need to build your body or refuel your energy, can be found in cheaper versions of real food.

3. DO THE MATH
Weight loss is a mathematical-equation: GET USED TO IT! Consume less calories than you expend, and you will lose weight. Calorie-wise, the types of foods you eat don’t really matter, because a calorie-is-a-calorie. Whether it’s 3,500 extra calories of apples or 3,500 extra calories of bacon-fat, both add-up to a pound of fat on your butt, belly, and thighs. Nutritionally, these foods obviously vary greatly, but calorie-wise they don’t. That said, yes, you should always try to select from a cross-selection of mostly healthy foods.

By the way, you should also stop trying every idiotic diet that the people at work – or your friends – are trying. Aren’t these the same people who try a new diet every month? Maybe you need to change your relationship with food. Do you realize that 25% of the time that we reach for something to eat, it’s because our body actually needs it. The other 75% of the time it’s simply a physical response to an emotional-issue, like stress, boredom, etc. The next time you open the fridge consider why you’re doing it. Lastly, if you really “must” try one of today’s popular diets, remember this; any diet that is reasonably-healthy and will result in an overall daily calorie reduction beyond those expended will work. Just pick-one and stick-with-it!

4. MOVE, MOVE, MOVE!
There is no need to take on an elaborate exercise regimen when you can simply find a way to add movement to your day. You can begin by taking brisk walks around your neighborhood, or, rock to music on your iPod while doing yard-work or house-cleaning. As far as calories burned, it all adds up less of you in staring back in the mirror.

People should realize they don’t have to waste a ton of time exercising. Two hours in the gym, is too much.  Running 5 -10 miles is too much. Those who already workout may want to consider exercising harder, not longer. 30-minute weight training sessions and 20-minute cardio sessions (both three times per week) are all you need: Intensity is the key to results.

Now it’s up to you.