Do you struggle to lose weight?
Are you tired of trying out all the latest meals, drinks, and workouts? Maybe you’ve had a little bit of success in shedding some pounds but I’ll bet they came right back. Diets are hard to follow. How are we expected to avoid the most delicious foods? Why does everything that tastes good have to be so bad for us, too?
How much money have you spent trying to lose weight?
Life’s just not fair, especially when there are people who don’t have to put much effort in to lose weight.
wasted spent a lot of time and effort to lose weight but can’t keep the pounds off for good, read what I’ve got to say. It doesn’t have to be that hard.
People waste millions, if not billions, of dollars on the latest diets and exercises. Every once in a while, someone will find a program they like and stick with it. For the vast majority, weight loss is short-lived. Most people move from one program to the next without ever experiencing any lasting success.
I hope this isn’t you.
Asian People Aren’t Fat…
Have you been to South Korea recently? The Western diet has permeated many parts of this and many other Asian countries. It used to be an anomaly to see anyone who was grossly overweight in South Korea. Although it’s not as common as it is here in the USA, you will see overweight Asians because many of them have adopted a western diet which is typically high in carbs. You are what you eat. I wholeheartedly believe this.
People think it’s easy for me to keep my figure.
If you know me personally, you know how much I love food and I’m not a picky eater either. If I’m up against a box of donuts, I’ll lose the fight every time.
I used to be able to eat anything with reckless abandon suffering no consequences whatsoever. When I turned 25, my “metabolism slowed down” a little and I started to gain weight. At 35, I started to get fat even while I was still on active military duty.
All the exercises I did (push ups, sit ups and running) were no match for my mouth. I could out-eat an 11-mile run.
How to Lose Weight and Stay in Shape
I’m not an expert in health, fitness or nutrition but I’m not trying to sell you anything either. I am passionate about learning the simplest and most effective ways to stay fit and live a healthy lifestyle. I’ve done a lot of homework on these subjects because
I’m inherently lazy I like to keep things simple and value my time.
This is what I do to achieve maximum results with minimal effort.
1. Drink Only Water, Coffee, or Tea
I might have an occasional soft drink with pizza once a month. That’s it. It might be even less than once a month. More like once a quarter. Other than that, I’m only drinking coffee, water, and
beer tea. 😉
I do this for two reasons:
- By eliminating soft drinks, I minimize my sugar and carb intake significantly. Carbs are the enemy. You only want enough carbs for your body to use. Any excess will wreak havoc on your body and increase the risk for diabetes and obesity.
- I justify eating better-tasting carbs by eliminating soft drinks. I’ll allow myself to have an occasional dessert as a reward for not drinking sugary sodas to include fruit juices. Avoid fruit juice, period! Fruit juice is the enemy in disguise because it’s loaded with sugar. If it tastes sweet, it’s probably not going to be good for you. I’m sorry.
2. Skip Breakfast
WTF! Isn’t breakfast the most important meal of the day? It is if you’re still a growing child. If you’re an adult and no longer need to consume twice your body weight in food just to satiate your growth, you probably don’t need to eat breakfast.
There’s a lot of research on the benefits of intermittent fasting and reducing your eating window, otherwise known as time-restricted eating.
Dr. Rhonda Patrick said this in a recent Tim Ferriss podcast:
On the more extreme end of 8 hours you’re engaging in a slightly more extreme type of time-restricted eating which is more well-known in the fitness world in particular as 16:8 intermittent fasting. Simply maintaining a slightly more conservative time window than you usually might has started to show advantages as well, potentially functioning as a lifestyle intervention that may be able to protect people from obesity, metabolic related disease and more at a population level.
Some people fare better by eating a mid-morning breakfast and a late-afternoon dinner. That’s it. Only two meals.
I skip breakfast and eat lunch around 12 pm. I’ll eat dinner around 6 or 7 pm leaving me with at least a 16-hour window where I allow my body to fully digest everything I’ve consumed.
By doing this, I don’t overeat even though I may consume a little bit more at each meal. It works for me. I’ve suggested this to a few friends and colleagues who have also been successful at losing weight fairly easily.
The hardest part is getting past the initial hunger pangs the first few days. Drink water and start by slowly decreasing your eating window. For example, if your normal eating times are 7 am, 12 pm, and 6 pm, you could leave your lunch and dinner times the same and slowly decrease your breakfast consumption and move it to a later time. Try to do this instead:
- 1st day: 7:15 am breakfast or snack
- 2nd day: 7:30 am breakfast or snack
- 3rd day: 7:45 am snack only
- 4th day: 8 am snack only
- Keep moving your morning breakfast/snack to the right in 15-minute increments daily.
Whatever you do, make sure your snacks aren’t high-sugar candy bars, yogurt, or fruit. Instead, bring some veggies with peanut butter or some mixed nuts. It’s much better to consume some good fats and vegetables than it is to consume fruits and high-carb snacks. I tend to eat fruits as dessert only. Fruits are sweet because their sugar content is high. Again, not a good thing.
Eventually, you should be able to replace your morning breakfast or snack with water, coffee, and tea.
3. Limit Carbs
By now, you’re starting to understand my stance on carbs. You can’t starve yourself of all carbs unless you’re willing to go on a ketogenic diet. I’ve done it for a year. It’s very difficult to stay on because you’re constantly tempted to eat a dessert or slice of pizza every now and then. This is especially true if you have children or you eat out with your colleagues.
Bread, pasta, fruits, and many vegetables are high in carbs so pay special attention to how much you consume.
Exercise alone will not help you lose weight. In fact, I’ll argue with anyone that you should probably not worry about exercise until you’re making progress in the first three areas. You cannot out-exercise what you eat.
I do recommend that you find something that is simple to do and more importantly find someone to hold you accountable.
I work out once a week with some members of my volunteer organization and run once a week with a coworker. At least twice a week, I’m held accountable for working out. I do like to go to the gym once or twice a week, but
I’m lazy I really value my time and don’t need to do too much exercise to stay in shape, because I do the first three things right … most of the time. 😉
Losing weight doesn’t have to be hard. You don’t have to spend a fortune in special meals or gym memberships. Keep things simple by drinking plenty of water, skipping one meal which restricts your eating window, and minimizing your carb intake to meet your body’s needs.
I skip breakfast five to six days a week. On weekends, I’ll occasionally go out to eat with my family and love to eat some Eggs Benedict. I’d love to exercise more and eat a healthier diet, but I want to enjoy life too! I tell others that I win most of my battles and limit my stress. That’s why I’ve been successful at keeping my figure with minimal effort.
Breakfast is and always has been my favorite meal of the day. Now, I just eat breakfast at a later time. I can still have my bacon and eggs.
What are you doing to stay fit or lose weight?
Please share with others and comment below. I’d love to hear your thoughts.