What I did was simple because I'm not the brightest bulb and I get confused when given too much information...
First rule of weight loss is portion control. This is the number one reason why gastric bypass surgery works so dramatically. If you want to lose weight, you must eat less.
Second Rule: Eat mostly fruits and vegetables. Most Americans don't do this. Humans are primarily meant to eat a plant based diet. Asian countries such as China, Japan and Korea eat twice as much plant based foods as Americans...
Third Rule: Walk. Start with 5 minutes, out, and 5 minutes, back. If that hurts, throttle back. When it stops hurting, throttle up. I'm up to 40 minutes, out, and 40 minutes, back. I haven't experienced pain of any kind in over 4 years, now.
Fourth Rule: I sleep 6 hours every night. I sleep at the same time at night and wake up, without a clock, the same time each morning. It is next to impossible to lose weight without proper, uninterrupted sleep. It's not so much the hours are critical. It's the "uninterrupted" part that is critical. Get tired; Go to sleep.
I call this the "Darwin" method of weight loss because this is what all animals do in nature. Wild animals don't have weight problems. Animals don't need dieticians, therapists, trainers, physicians, medications or surgery.
They live life, simple, and they repeat with precision.
Consider this...Science have been studying weight loss for over 100 years. The result: Our society has becomemore unhealthy.
The only reasonable conclusion is foods that are made/manufactured are not providing proper nutrition and actually causing us to eat more...It is the American diet that is the cause of insulin resistance and metabolic dysfunction. Obesity, type 2 diabetes, heart disease, hyertension...all primary causes of premature death in America.
"...I have tried just about every diet imaginable and have not successfully been able to stay on one without crashing..."
So, what do you decide to do, now?...
"...I was so determined to have a good day eating today and was doing great up until dinner time. I way overate and then continued eating dessert and chocolate afterwards..."
If I were to watch a video of your entire day, yesterday, and drew a timeline of what you did and thought, I bet I could determine when you broke down and lost it...
It happened way before dinner.
Your problem is not dessert and chocolate. It's the precise sequence of behaviors and thoughts leading up to dinner that did you in. This is Root Cause Analysis.
Diet is not the root cause of your overeating. Your behavior is the root cause.
We're all salmon fighting to get upstream. There is no "right" way and there is no "wrong" way. In other words, what works for me may not necessarily work for you... Here's a story of one man's extraordinary struggle to illustrate this point... http://howireversedmyheartdisease.blogspot.com/ He applied every healthy lifestyle habit in a desperate attempt to find the "root cause" of his heart disease. Through an arduous but methodical process of elimination, he eventually found his right path... Was it the mercury fillings? Was it the Chelation Therapy? Or, was it simply the healing powers of daily exercise that saved him? Who knows? Doesn't matter...He's still swimmin'...
Some salmon make it, some don't. It would be nice if all salmon survived but that's not how nature works. It would be cool if salmon could get on a boat or eat a magic fly that would transport them to cool, quiet waters but that's not "natural". All animals must abide nature's rules. Yesterday, a bear took a bite. So what? You're still alive and swimming. Better luck, today...View Thread
5 tips: 1. Acknowledge the problem2. "Rainbow colors" on every plate3. All animals function on precise schedules4. Deep breathe while walking5. Control temper6. Learn to measure your health without a scale
The reason why you've been unsuccessful in weight loss, previously? You don't start with eating 1200 calories and exercise for an hour, everyday. That's "bass ackwards"... By ingraining empowering health habits, one step at a time, you will eventually incorporate higher levels of activity while eating less, naturally. Contrary to what most people think, weight loss is not something you "do". It's something you "arrive" at. View Thread
Also, I was diagnosed 3 years ago with Type 2 Diabetes...
I immediately started a rigorous exercise program as a result. Its been refined over the years but I exercise, now, twice per day, roughly 30 minutes each workout.
I do it for two reasons.
#1 Working out at night enhances and deepens my sleep. Back sleeping and being overweight caused severe sleep apnea. This was the root cause of my poor health and weight gain. Sleep apnea was causing me to urinate at least 3 times per night. This is a viscous, extremely destructive pattern of night time rest. By working out after dinner, I sleep far better. #2. Working out allows for far greater blood glucose control. Not only does exercise reduce blood sugar and insulin resistance, it repairs vital systems involve in controlling diabetes. In fact, it is so powerful it can reverse T2D. By walking early in the morning before breakfast and after dinner, I've been able to reduce my A1C below 5.0.
There are literally millions of Americans with bothsleep apnea and insulin resistance...
and they don't know it.
They know they want to lose weight...but, "for some reason", they can't...
When you combine these two "lurkers" with prescription drug intoxication and powerful, age-onset hormonal changes you begin to see the real picture...
Weight loss is no walk in the park. Not by any stretch...View Thread
The way to tell the difference between a good house painter and a bad one? A good house painter spends most of his time "prepping" the surface and very little time "painting".
To me, "weight loss" is misleading terminology just as "painting" is. With the right preparation, weight loss is the easy part. And, if you don't "prep" sufficiently?
Diet, exercise, sleep, hydration, "emotional" management are all critically important sub-processes in properly "prepping" the body for the final step: weight loss. The problem is, these are qualitative terms. There will be a day when we can quantify the quality of our diet, exercise and sleep but, unfortunately, that day has yet to arrive. Until that day comes, successful, long term weight loss will continue to be fleeting.
From my own personal experience, exercise is most important for changing the internal landscape of your body. It delivers the most bang for your buck. During exercise, powerful chemistry is taking place...I liken it to "chemotherapy", only natural. It is the most impactful lifestyle change a person can make.
When I exercise, I focus on the building of internal heat. My goal is simply to build a good, heavy sweat. Sweating is more effective than the kidneys in eliminating waste (it is also great for skin health). This is why I wear three or four layers when I work out. When I complete my workout, I keep all layers on to seal in the heat. I want to raise my body temp just like the body does, naturally, when fighting the foreign invasion. It's a disease fighting system that's evolved over millions of years. By allowing my body temp to raise a few degrees during a long, extended cool down, I'm simulating fever conditions. I believe this aids my immune system and helps my body fight disease.
btw, this is ancient Chinese stuff we're talkin' bout so you know its legit!
I know my views are weird and unorthodox. Don't really care; it works...
But, regardless of what you believe, you cannot deny this: If you focus only on "weight loss" without addressing the underlying causes of the weight gain, itself, the pounds will come back.
I prefer this view because it takes "blame" and "fault" off the table. If you fail to lose weight, you can surmise that you didn't prepare your body sufficiently, thus, you can focus more on making more aggressive adjustments in your "prep" work.
Can you see the definition in her shoulders and abdominals?
Now, you know...
All the movie stars do burpees, now. What you see on the bigscreen are burpee shoulders and burpee abs.
Burpees burn fat (and everything else) like there's no tomorrow. It's often referred as the "Prison" Workout because this is how those muscle-bound convicts you see on TV get ripped to the max. Pulls ups, pushups and burpees.
There are no treadmills, lifecycles, or ellipticals in San Quentin or Pelican Bay.
Prison food is loaded with carbs, heavily processed and calorie dense.
Burpees will beat even the worst diet.
Too many people try to overcome plateaus by eating (diet) through it...Sorry, Charlie.
It's muscle tissue that gobbles up sugar molecules in the blood stream and excess body fat when activated and working hard. The more muscle you have, the quicker you can cut weight.
This is the secret to Betty Lou Sweeney's, (71 year old world plank record holder at close to 37 minutes) weight loss of 110 pounds. Her core muscles are inordinately ripped...MUSCLES!
See...I told you you weren't going to like it!View Thread