Weight Loss Isn't Rocket Science; Losing Weight Without Going Crazy, Pt 1!
One other major problem is refined sugar. Never before has the amounts of sugar and salts been used in foods like it is today. While salts in high levels create problems of their own it is the excessively large amounts of sugars consumed by Americans these days that is our concern for weight loss.
Studies have shown that both men and women consume approximately 16 - 20 teaspoons of added sugar in their diets each day. That adds up to around 60 pounds of added sugar consumed yearly. These statistics are even worse for children, teens, and young adults, ages (3-20). It is reported that they are consuming almost as much as adults, which is causing major obesity problems among our youth. This trend has been creating problems for the Armed Services because many young people aren't fit enough to handle the more rigorous physical demands imposed on them during boot camp.
It appears that one of the major culprits in much of this sugar intake is beverages like soda, sports drinks, energy boosting drinks, coffee, tea, and fruit drinks. And it is also claimed by some that corn syrup, fructose, dextrose, and other sugar substitutes are better for you than refined white sugar. Maybe a little but it's not really true to where it plays a major factor so don't be deceived it's the rate of converting sugar into calories and too much sugar of any kind that is not good for you.
When it comes to losing weight and getting rid of fat so many people are pumping out so much information every one claiming to have the best solution. They pick apart the misinformation of other diet systems, and products purporting that theirs is superior and they give the reason's why. And probably in some cases what they say is true. However, the amount of information that confronts you can be very overwhelming at times when so much it seems to make so much sense at the time your reading it.
I Can Relate: Health Problems Has Taken A Toll On Me At Times;
My Story: I don't want to inundate you with all the details. Yet, for at least 16 consecutive years I worked out 4-5 times per week, 1hr to 2hrs per session. I watched what I ate, drank, and enjoyed good blood pressure, oxygen levels, all of it. I wasn't completely enamored with health stuff, but I did realize that quality of life depended a great deal on it and I took it seriously
Unfortunately, I woke-up it was 4:50 A.M. E.S.T., when I leaned over to put my boots on and that's when for no apparent reason I herniated the L5, L4 disks in my back. Pain like I couldn't imagine ran through me. Needless to say it was bad, in every way it could be. I lost my job, I was be ridden, couldn't function at all. Needless to say this injury totally disrupted and derailed my life in ways I wasn't prepared for. I was prescribed all kinds of medications that negatively affected my blood pressure, sleep patterns, and a host of other things. It would get even worse when the L3 totally disintegrated and I had to endure the pain of the vertebrae fusing themselves back together!
Due to inactivity and falling into a depression I started eating more, and much of it was high sugar, self indulgence stuff that had no nutrient value but was rich in calories. I put on the weight. Finally I got a grip on it and started out looking everywhere for information as to how to lose weight quickly. I successfully began a weight loss program and some reduction in sugar related calories, an increase in activity for 45 minutes 3 - 4 times per week, and supplement to boost my metabolism, decrease appetite, and getting sufficient rest was all it took to lose some weight and both look and feel better.
However, a year after that I was faced with lung cancer that turned out to be an infection in my chest wall and I spent 23 days in the University Of Maryland Medical Center. They still had to go in and completely remove my lower sternum bone, saw off some of my ribs and I was back on me feet facing some of the same problems I had just overcome. So I do understand how much of a problem this can be and have developed a very big interest in health and wellness and helping others improve their quality of life after some setbacks.
The Problem: There are many reasons for legitimate weight gain.
- Medical reasons: From a glandular problem, or other serious internal medical problems associated with weight gain.
- Medications: Often medications such as steroids, and other things that are prescribed that are very necessary can cause significant weight gain.
- Injury: They could have suffered a back injury, like I did and believe me it disrupted my entire life in so many ways. Or they can have endured all kinds of other injuries from car accidents, job related, and a host of others.
- Income: Income often affects dietary choices in peoples lives. In many instances people with low incomes have to make choices to get poor quality calories in order to stem off hunger but while it's high in calories it's has a low nutritional value.
- Extremely Busy: Some people lead very busy lifestyles that doesn't leave much time to devote to themselves and taking better care of themselves is often one area that is overlooked.
- Age: Last but certainly not least is aging. We all hope to age gracefully but for some of us that is going to require a little more work in the weight loss and health and wellness areas. Metabolisms slow down, our bodies aren't quite as energetic as they use to be and gaining weight can become a problem.
- What is your goal, how much do you want to lose: First thing is to decide for yourself what your weight loss goal is and how much weight you want to get rid of. Is it a minor bit of weight a few pounds that you want to shed that doesn't require as much attention, effort and time that say a significant weight loss goal might require?
- The Professionals: Men and Women are much smarter and quite often more capable than they are given credit for. In this day and age of consult a professional for every little aspect of your life is a little ridiculous, and personally I think is entirely out of control. While in some instances they, the professional, are entirely necessary, and even desirable. But these days they have a professional for every occasion, and the more common theme now is you need one for every little decision you make; no you don't. You are much more capable and intelligent than maybe you give yourself credit for, and they certainly want you to think they have the magic lamp with the golden key to your problem. They don't! Most of the time it's a matter of common sense and a little self-discipline. I just told you that for free..lol..you don't need to go pay a professional to explain all this to you and then sell you on their weight loss program with the coach, and sophisticated spread sheet, etc, etc.
- Keep it all very simple and most of all be honest with yourself: If you don't have a medical problem, or injury, or a low income, etc, than be honest. You became overweight because you are consuming too many cheap calories. The amount you are taking in exceeds that amount of calories you can burn and that is becoming fat in unwanted places.
- Here are some practical, common-sense strategies to help you along this path, emphasizing that profound changes often stem from simple, consistent actions.
Track Your Progress
The adage "What gets measured gets managed" holds especially true in weight loss. Begin by documenting your current weight, dietary habits, and physical activity levels. Whether you prefer a traditional pen and pad or a digital app, the key is consistency. Regularly update your records to monitor your progress. This habit not only keeps you accountable but also allows you to celebrate the small victories along the way.
Dietary Adjustments
Focus on whole, nutrient-dense foods. Vegetables, fruits, lean proteins, and whole grains should form the bulk of your diet. These foods provide essential nutrients and fiber, which can help you feel fuller for longer, reducing the temptation to indulge in sugary snacks. Remember, hydration is crucial; replace sugary drinks with water or herbal teas to significantly cut down on unnecessary calorie intake.
Physical Activity
Incorporate physical activity into your daily routine. It doesn't have to be an exhaustive gym session; a 30-minute walk, a bike ride, or even gardening can boost your metabolism and improve your mood. The goal is to find an activity you enjoy, making it more likely you'll stick with it in the long run.
Sleep and Stress Management
Embark on this journey with kindness and patience towards yourself. Every one slips on their diet or plan at some time, it’s human nature, aa the Italians say sometimes, “Foget About It.” When they occur, view them as learning opportunities rather than failures. Self-compassion fosters resilience, making it easier to bounce back and stay on track.
Community Support
While the journey is personal, having a support system can provide encouragement and accountability. Share your goals with friends or family members who support your vision, or join a community group with similar goals. Celebrating milestones, regardless of their size, can boost your morale and commitment.
Conclusion
Weight loss is a transformational process that often takes more time than we would like it to take. It's not a race to the finish line. I believe that by applying some of these straightforward strategies, you're not just losing weight; you're adopting a healthier lifestyle you will benefit from for the rest of your life. There's no secret formula or need for expensive programs most of the time. The power lies within your daily choices, and success is a compound effect of those choices. Remember, the only person overseeing your journey is you. Embrace this path with confidence, knowing you have all the tools needed to achieve your goals.
Comments
Post a Comment
Hi, I am glad you took time to stop by, and read or just look through my blog. It is my sincere hope that the information provided is beneficial. I am delighted to hear from, your comments are always welcome. Have a very nice and blessed day!