Matthew Gates 16m 3,894 #weightloss
The views of this article are the perspective of the author and may not be reflective of Confessions of the Professions.
100 Lessons I Learned From 100 Pounds of Weight Loss
I am not a doctor nor a medical expert, but I write this article from my own experiences. By continuing to read this article, you take this advice at your own risk and do not hold me accountable for any advice you choose to follow. I write this article with the best intentions of helping those who wish to lose weight and my advice is not meant to cause harm to myself or others, but to share my experiences in hopes of influencing and inspiring others.
In this day and age, it seems that almost everyone you meet is not happy with their weight or they way they look because of their weight. From the lifestyle we live to the foods we eat, weight gain for most people is almost inevitable. If you look around you and observe, especially if you live in the United States, the odds and statistics are against everyone. It is said, according to research, that every 3 out of 4 people are considered overweight or obese. When you are part of the statistic, you might not take this information seriously, but when you fall out of being part of that statistic, and really make an observation of looking at people, you do actually notice that the research is not wrong.
There are hundreds of diets in existence, hundreds of professionals willing to help people looking to lose weight through YouTube videos, and millions of articles written on the topics of losing weight. There are some articles that are very helpful, while others, leave people with more questions than answers, or do not work very well.
Over the past 2 to 3 years, I have curbed my appetite, picked out the correct foods that I enjoy and are healthy for me, counted calories, used portion control, exercised in the form of swimming, biking, hiking, and several high-intensity workout sessions, and I have done this without giving up all that much, except for about a half hour to an hour a day, and being somewhat strict on yourself to complete your goals. The results? 100 pounds of weight loss.
100 pounds of weight loss for me means that I was 260 pounds and I am now 160 pounds. 100 pounds of weight loss was not done in a day, overnight, or even a few months. 100 pounds of weight loss was not even a reality to me, nor did I think it was even possible to lose. 100 pounds of weight loss is a lot of weight to lose and takes time. 100 pounds is a struggle and is not the ideal for most people. 100 pounds was my goal and brought me to a very comfortable weight. 100 pounds was not my original intention, but was necessary. Losing 100 pounds takes time to accept as a reality. 100 pounds of weight loss was done in 3 to 4 years.
While there are some people who may not agree that what works for me will work for them, the science of weight loss is in the logic.
Here is the simple logic:
- If you eat more calories than you use, you will gain weight.
- If you eat less calories than you use, you will lose weight.
It sounds like it should be more complicated than that, but it isn’t. So why do people have so much trouble losing weight? Why is everyone always striving to lose 10 or 20 more pounds, but never seem to be able to do it? At most, people tend to lose 5 pounds or so, and then gain it right back.
Food addiction is as real as drug addiction, including cigarettes and alcohol, and the majority of people are affected by it without even realizing it or caring, running out to grab fast food at 2 AM in the morning, as if that is completely normal. The addiction to food is very visible and prevalent in our society and very few countries are immune to it.
Think about how our ancestors used to eat: There was no going to buy food at a store in the middle of the night. Small shops were open in the morning until early evening and then everything closed. Spare food was rare, as it could easily spoil, so our ancestors most likely ate during daylight, and at night, when there were no lights, they slept. We, on the other hand, have access to food nearly 24 hours a day, 7 days a week, 365 days a year, and we eat more food than ever before.
There are several reasons:
- They are eating too much without realizing it.
- They are eating at the wrong times.
- They are not exercising at all.
- They are eating the wrong foods.
- They are clueless about proper macro-nutrition including simple and complex carbohydrates, good and bad fats, and protein.
- They are clueless about micro-nutrition which are the nutrients available in foods, but can be found in vitamins, such as Vitamin A, B, C, D, K, calcium, iron, and the many other nutrients and acids that our body requires to function properly.
- There are other factors against them, such as too stressed or not enough sleep.
What can people do to stop their roller coaster ride of weight loss? A “diet” is technically not a diet, which most people tend to think is a temporary period of eating in order for weight loss to occur, but those type of diets hardly ever work, and any weight loss is likely to be gained right back. Diets are usually uncomfortable and require too much sacrifice. Instead of that temporary diet, you will have to find a lifestyle diet that changes of your eating habits, yet still allows you to enjoy all the food you love to eat. Yes, all diets will require some sacrifice, but its finding the one that allows you to replace those sacrifices with some amazing alternatives.
These are the lessons I learned in my journey of weight loss and still continue to learn.
GOALS, ACCOUNTABILITY, AND WEIGHT MANAGEMENT
- Make the choice to lose weight and stick to it.
- Choose a reasonable time frame for which you want to accomplish your goals. Choose small goals and milestones, with the ultimate goal in mind.
- Accept that regardless of what you ate in your past, you have the ability to change what you eat now to affect what you look like and how you feel in the future.
- You must be strict on yourself because no one else is really going to be strict on you.
- You should not expect to lose 20, 50, or 100 pounds in a few months, but it could take several years to achieve your goals.
- A 1 to 5 pound weight loss per month is usually a reasonable and healthy amount of weight to lose.
- Temptation is everywhere. Learn to ignore it.
- No matter what happens, just keep exercising and eating right.
- Keep a weight scale in your bathroom, step on it every morning, and record the number each day. The most accurate weight reading you will ever get is in the morning, after you have done your business in the bathroom and are standing naked on the scale. By keeping the numbers, you will see the patterns and trends in your weight. The trends should always be going downward, not upwards. If the weight is going downward, you are on the right path. If the weight is going upwards, change your routine and diet.
- Find a friend who has similar goals and hold each other accountable.
- Don’t let others bring you down or cause you to lose motivation.
- You are not alone in your journey of weight loss.
- Take a look in the mirror and know that your personality is what truly defines you as a person, not your looks. Accept and appreciate yourself as a person and a human being.
- Sometimes you have to say NO to food offered to you.
- Let friends and family know of your goals and your progress, as it will hold you more accountable.
- Prove to the world that anything is possible.
- You will probably fail a few times, possibly even many times, before you find which routine works for you.
- Don’t lose motivation or hope, even if you have a few “bad” days.
- You are what you eat; you will become what you have eaten.
- Eat to live, don’t live to eat.
The major lesson learned for Goals, Accountability, and Weight Management is to never get discouraged. A diet that works for one person may not work for you and you may have to try several diets and workouts before you have success. Keep your motivation and inspiration to lose weight.
FOOD & PORTION CONTROL
- Learn about portion control, in measurements of ounces, pieces, and cups.
- Understand macro-nutrients: carbohydrates, fats, and proteins.
- Understand micro-nutrients: Vitamin A, B1, B2, B3, B6, B12, C, D2, D3, K, Calcium, Folic Acid, Chromium, Iodin, Iron, Magnesium, Potassium, Selenium, Zinc, etc.
- There is no magic weight loss pill but there are stimulants that can help boost metabolism and improve your PH body balance.
- Never ever starve yourself because it does not work and will backfire on you no matter how long you starve yourself or how much weight you lose, it will come back.
- You must give up fast foods and find alternative foods that you will grow to love.
- You cannot return to exact way you were eating before unless you want to gain weight again.
- You can under-eat.
- Low-fat foods are not necessarily healthy for you, so be sure to check the sugar content.
- Overeating on holidays is not going to affect your weight, so long as you return back to your daily weight loss routine afterwards.
- You can have a cheat day, but it is not necessary, nor should you go crazy on your cheat day.
- Stop eating empty calories, sugar, and simple carbohydrates.
- Eat more protein and foods high in fat.
- Extra Virgin Olive Oil or Virgin Coconut Oil will do you wonders with cooking and consumption.
- Eating healthy does not have to be expensive nor a bad experience.
- Water is the only drink in the world. Everything else is food.
- Many people do not realize they are allergic to milk or have reactions to yeast and gluten (see Celiac Disease) which may cause inflammation, resulting in perceived weight gain.
- Breakfast should be your largest meal of the day, packed with proteins and carbohydrates.
- Think of food in terms of nutrition and energy, rather than pleasure, which can be saved for your cheat day.
- Healthy food can be delicious and satisfying, including fruits and vegetables.
- Filling up on protein and high fats will make you curb your appetite, keep you less hungry, and result in faster weight loss.
- Ketosis is real, possible, and easy to follow.
- Deprive your body of more simple carbohydrates and it will begin to burn its own fats and proteins, resulting in faster weight loss.
- Over-consumption of sugar and sodium (salt) will cause weight gain.
- Cooking your own food will give you more control over what goes into it.
- Snacking is perfectly normal and recommended, but choose your snacks carefully; almonds, pistachios, nuts, and dark chocolate are highly recommended.
- Your body burns more calories trying to digest most vegetables than the amount of calories that are actually in the vegetables.
- 100% Grape Juice (preferably Welch’s) and Organic Apple Cider vinegar is the ultimate tonic in healthy living, having a somewhat bittersweet taste, but providing extreme nutrients to the entire body in the form of acidity and PH balance levels.
- Fresh Green Black Walnut Wormwood Complex is a natural antibiotic that will kill just about every bug, worm, and bad bacteria in your intestines, which will help assist in weight loss.
- It is true that most artificial flavors and foods that are bad for you taste so good, but there are plenty of alternative healthier foods that taste just as great.
The major lesson learn for Food & Portion Control is that you do not have to starve yourself or deny yourself of great foods that you love. In fact, you are encouraged to eat wonderful amazing food and enjoy the experience of eating and hunger. It is learning to control your animal-like human behavior to be human again, and learn to eat properly. When you begin to eat properly, you no longer experience starvation, hunger pains, or addiction to foods. Do your research on fats, carbohydrates, and proteins in order to understand exactly what it is that your body needs to function, become healthier, and lose weight.
- Exercise, whether aerobic, anaerobic, or strength training is essential for a healthy body.
- Exercise should cause you to sweat for at least 15 minutes to a half hour a day.
- The best exercise you can do for losing weight quickly is High-Intensity Interval-Training (HIIT).
- Trick yourself into exercising rather than thinking about having to do it consciously; let it become a daily routine, such as parking further away from a building, or taking the stairs instead of the elevator.
- You can over-exercise.
- You will hit several plateaus.
- Switch up your exercise routine every few days, including adding more weights or resistance to your current training in order to avoid plateauing and lost motivation.
- Exercising will cause you to be hungrier, but eat more protein and high fats during this increased hunger phase in order to avoid weight gain; a protein shake is highly recommended.
- Limit exercise to about a half hour to an hour a day to avoid lost motivation.
- Find the exercises you love most that cause you to sweat and stick to those.
- Exercising does not mean having to sign up and go to the gym; you can workout in the comfort of your own home or step outside.
- If you absolutely hate exercising or cannot find an exercise you like, walk for a half hour to an hour a day.
- No matter what happens, try to stay active throughout the day.
- Exercise with a friend or partner to hold yourself more accountable and make it more fun.
- Exercise is more mental than physical, and while you do have to work out your body, you have to exercise your mind just as much, if not more.
The major lesson learned from Exercise is that you do not have to do much of it. People spend hours, weeks, and months in the gym, sometimes seeing results, sometimes not, sometimes gaining weight, sometimes losing, but usually end up hating exercise because they are doing it wrong in the first place. Exercise does not have to take up much of your day nor do you have to do it everyday. Be active, do something everyday that gets your heart pumping, and get some fresh air.
Exercise is only about 20% of the equation, while the remaining 80% lies in the nutrition you are feeding your body. Your body is a fat burning machine, but we hardly burn fat because we are not giving our bodies the chance to burn the fat, eating foods that our body burns, and we keep supplying it with the same types of food, so it never actually gets a chance to go after the fat. Exercise should be fun and a part of your daily routine, not a mundane task that feels like work.
- Counting calories is suggested, but not recommended.
- Calorie counting is the easiest way to figure out how much is going into your mouth.
- Keep a food journal record on LostIt! or MyFitnessPal in order to know and understand exactly what it is you are eating and where your problem of weight gain is.
- If you have an issue with not understanding how many calories you are consuming, use LostIt! or MyFitnessPal.
- It is better to overestimate the calories you are consuming when counting calories than to underestimate.
- It is harder to keep track of calories you consume when you eat out at restaurants.
- The healthiest food you consume is the food you make.
- Diets are just fads and do not last; you will have to find a lifestyle of eating that works for you.
- It is far easier to gain weight, with the availability of so many easy-to-get-and-consume calories than it is to lose weight.
- Eating at night, before bed, is the worst thing you can do for your body.
- If something is not working, change it.
- Giving up one food item may result in weight loss.
- Water is zero calories, but due to the body utilizing and sometimes holding on to it, may result in perceived weight gain, which eventually goes away, especially in the morning after you wake up.
- Do not to eat after 8 PM.
- Drinking tea or eating gum will help curb appetite and is usually, or close to, zero calories, without added sugar.
The major lesson learned in counting calories is that whether you count calories or not, it all comes down to what you are eating. You could eat 1000, 1500, or 2000 calories a day, but if you are not giving your body the right type of nutrition, you may or may not see weight gain or weight loss. If you eat 1000 or 2000 calories in fast food or junk food per day and somehow you are not losing weight, yet the math logic would clearly mean that you should be losing weight, your body is doing what it can to grab any nutrients it can, and since there are very little nutrients in those types of foods, you are not going to lose much weight at all.
Calories, whether you like it or not, are different. 1000 calories of steak is different from 1000 calories of vegetables or 1000 calories of bread. Our bodies will process these calories differently and no physical body will process them exactly the same, which is why there are some people who can eat a dozen donuts, yet they never seem to get fat, while other people look at donuts and gain weight.
HEALTH & BODY IMAGE
- Your body is the most powerful, resilient, and unique tool you will ever have and use.
- Very few people will actually notice or care that you lost weight.
- Your biggest critic is yourself.
- Passion and desire will drive you to lose weight.
- Take before and after photos, along with photos of your milestones (10 pound increments suggested).
- It is perfectly normal to have lazy days and no motivation days.
- Everyone else will make their own choices and eat what they want; stop preaching and judging others.
- Whether you lose 5, 10, 15, or 20 pounds, or even 100 pounds, you will feel healthier and definitely feel good about yourself.
- Encourage and motivate others to lose weight, but do not push anyone to do what they do not want to do.
- As you learn to eat healthier, you will notice how non-nutritious most food actually is.
- As you lose weight, you will notice the weight of others.
- It is not okay to judge or call other people names.
- Treat everyone with respect, regardless of their weight.
- Losing weight or gaining weight will cause stretch marks which can be faded, but never go away.
- The skin is elastic and depending on how overweight you are, losing weight too fast without not give the skin enough time to retract itself and keep up with the rest of your body, so with clothes on, you will appear skinny, but with clothes off, it will look like you are wearing a skin suit, so do not aim to lose more than 5 to 10 pounds per month.
- You were born with a specific body frame and body type: Ectomorph, Mesomorph, and Endomorph, or a Combo between them.
- You will never look or get the exact body that someone else has, no matter how hard you try, nor should you want to have that.
- You and everyone else have issues with your own body and everyone else wants someone else’s body.
- People who have amazing looking bodies most likely worked hard to get them.
- Your body can do more than you will ever know in terms of weight loss and athleticism.
The major lesson learned for HEALTH & BODY IMAGE is that we are all of different shapes and sizes, with unique body types, and we all must learn how our own body works. The tool you are given that you know as your body will do some amazing things, more than you could have ever thought possible, but you must listen to your body and give it what it needs. You may think that you want junk food, because there are chemicals sent to your brain that make it think that it is a reward, but your body itself will truly tell you what it needs if you just listen to your body.
No matter what age you are, what shape you are in, how badly you have eaten in the past, or how much you weigh, if you supply your body with the proper nutrition, it will always restore itself back to its natural balance using the foods you give it. You truly are what you eat and you will become what you have eaten. The truth to this statement lies in the fact that as you have read this article, trillions of your cells have already died, while trillions more have been reborn using the food you ate in the past month. If you continue to eat junk food, your body will eventually struggle to process it, because your body was never meant to eat that type of food, and it will eventually show in your body image and health, whereas if you were to feed it the proper nutrients, your body will show, on the inside and the outside, what you have been eating.
This list could certainly go on and on beyond 100 as there is so much that you can do to lose weight and there are plenty of methods of making yourself feel full and satisfied. There are foods that you can eat to reduce or curb cravings. No matter what you do to lose weight, you must eat food, but you must fuel your body with the correct types of foods that it can use to restore its own balance.
The reason most people end up becoming fat is because they remain ignorant and uneducated about food, and more people than not are happy to live that way. They think that because it is something that is edible, they can just eat it without consequences, and then wonder why they are fat. No one gets fat overnight and it takes at least a year or two of eating nothing but non-nutritious foods that your body really cannot do much with. For example, when you eat chicken or steak or even tofu, your body uses that protein to build its muscle.
What happens when you eat junk food with very little nutritious value? Your body has no protein to rebuild muscle and repair itself, and most non-nutritious food contains so much sugar, and sugar turns into a type of fat, and that fat is underneath skin and part of our organs, and everyone basically eat themselves to death, clueless to the fact that early death and hospitalization was all preventable simply by eating the right foods. Unfortunately, children who are raised by uneducated parents will follow in the footsteps of their parents’ eating habits, resulting in early obesity and death, in an endless repeating cycle that seems to be completely normal and expected in society.